Pumpkin-Sweet Potato Soup

• 2 tablespoons olive oil
• 1 medium onion, diced
• 4 medium carrots, peeled, chopped
• 2 celery stalks, chopped
• 1/4 teaspoon ground ginger
• 1/4 teaspoon nutmeg
• 1/2 teaspoon allspice- or Pumpkin Pie Spice
• 1/2 teaspoon curry powder- mild or hot, to taste
• Dash of sea salt and freshly ground pepper, to taste
• 1 14.5-oz. can pumpkin (or 2 cups fresh, peeled and cubed) or other winter squash
• 1 medium sweet potato, peeled, cubed
• 6 cups chicken broth
• 2-3 tablespoons dry sherry
• 1/2 to 1 cup coconut milk (or plain rice milk), to taste
• Lime zest for garnish

In a heavy soup pot, heat the olive oil over medium heat, and sauté the onion for about 5 minutes until softened. Add in the chopped carrots and celery, and stir in the spices. Lower heat and gently cook for about 10 minutes, being careful not to brown the onions.

Add in the pumpkin, sweet potato and broth, and sherry; stir together. Cover and bring to a slow simmer, cooking the soup for about 25-35 minutes until the vegetables are very tender.

Remove from heat, and puree the soup with an immersion hand blender right in the pot; or puree it batches in a blender or food processor (carefully ladle the soup into a blender not more than half full, cover tightly and puree the soup until it is smooth and creamy; return the puree to soup pot). Taste and adjust the seasonings.

Return the pot to low-medium heat. Stir in the coconut milk and blend till smooth. Warm through for ten minutes.

Recipe from “Gourmet Sensations, Healthy Food Alternatives for Body & Soul” by Cindy Karas

Pumpkin-Sweet Potato Soup

Mom Tilbe's Piecrust

My mom made the most delicious pies and her crust was always so flakey; just like it should be. I have revised her recipe to be more healthy and free from Trans fats. If making a savory pie such as sweet potato or a quiche, try adding a teaspoon of finely chopped rosemary to the flour.

• 4 cups of all purpose flour
• 1 1/2 cups of shortening, (I use “Earth Balance” shortening. You can purchase at any health food store).
• 2 eggs
• milk
• dash of salt

1. Slightly beat eggs in measuring bowl; add enough milk to measure 1 cup.
2. Mix flour & salt and cut in shortening.
3. Add egg mixture and mix to form a ball of dough. Cut in half and separate for top & bottom layers.
4. Roll out dough & form one layer into pie plate.
5. Place filling inside & repeat with remaining layer on top.
6. Bake at 400 degrees for about 45 minutes to an hour. Watch carefully not to burn.

Recipe from “Gourmet Sensations, Healthy Food Alternatives” by Cindy Karas

Mom Tilbe's Piecrust

Sweet & Savory Cranberry Soda Bread

This recipe is awesome for any day but especially Thanksgiving or Christmas dinner. I gather the dry ingredients ahead of time in a container & add the wet at the last minute. Pop it in the oven and you have fresh homemade bread for your dinner. This recipe will make 2 rounds loaves, enough for all your guests!

• 5- 1/4 cups Organic all-purpose flour
• 2- 1/2 cups Organic rolled oats
• ¼ cup of fresh rosemary, finely minced
• 1- 1/2 cups unsulphured organic cranberries
• 1 tablespoon Baking soda
• 1 teaspoon Salt
• 2- 2/3 cups Organic buttermilk
• 1/3 cup Organic molasses
• 1/2 cup Organic brown sugar
• 1/4 cup Organic raw sugar
• 2 tablespoons Local wildflower honey
• 2 tablespoons Organic canola oil
• 1 Organic free range egg
• 1 teaspoon pure vanilla extract

Preheat oven to 325 degrees. Line a baking sheet with parchment paper for round loaves. Add all dry ingredients plus rosemary and cranberries to medium bowl and set aside.

Using your electric mixer on low speed, mix buttermilk, molasses, honey, oil, egg & vanilla till combined and uniform in color.

Turn off mixer & add dry ingratiates & mix on low speed for 30 seconds, just long enough to combine. Do not over mix or you will have tough bread. Mixture should resemble moist cookie dough.

Divide in half & form into 2 free form loaves and place on baking sheet or put in loaf pans. Cut an X in the middle of the loaf and bake for 50 minutes or until done when thermometer measures 190 degrees

This is so delicious; moist & chewy. Best if eaten the same day & especially while warm from the oven!

Recipe by Cindy Karas from “Gourmet Sensations, Healthy Food Alternatives for the Body & Soul”

Sweet & Savory Cranberry Soda Bread

Autumn Ratatouille

Autumn, oh autumn... the harvest is on & let's enjoy what we reap!

• Extra-virgin olive oil
• 1 pound small organic Italian eggplants, cut into 1-inch cubes
• Sea salt and freshly ground black pepper
• 1 pound organic zucchini, cut crosswise into 1-inch sections
• 2 anchovy fillets, finely minced
• 2 sweet Vidalia onions, finely chopped
• 3 garlic cloves, finely chopped
• 1/4 cup chopped fresh flat-leaf parsley
• 1 cup fresh basil, coarsely chopped
• ¼ cup rosemary, finely chopped
• 4 fresh thyme sprigs
• 2 pints cherry tomatoes
• 1 dried chile
• Splash balsamic vinegar

Line a large platter with brown paper grocery bags. Heat 1/3 cup olive oil in a medium saucepan over medium heat. Add the eggplant, season generously with salt and pepper, and let that cook down for 10 to 12 minutes, until the eggplant is soft and wilted. Remove the eggplant from the pan and onto the bags to drain. Repeat with zucchini: cook it the same way in 1/4 cup oil and then add it to the platter with the eggplant.

Add another 1/4 cup olive oil to the pan, then the anchovies, onions, garlic and herbs. Cook for 5 to 7 minutes, until the onions get nice and caramelized. Add the tomatoes and cook to reduce10 to 12 minutes, until pulpy. Return the eggplant and zucchini to the pan, crack open the chili pepper and add that too. Season with salt and pepper and let the ratatouille cook slowly for about 20 minutes, until the mixture is soft, mushy and juicy; you want all the flavors to come together. Stir in the vinegar and let cool to room temperature.

Recipe from “Gourmet Sensations, Healthy Food Alternatives for Body & Soul” by Cindy Karas

Autumn Ratatouille

Chili with Chicken and Black Beans

• 2 medium chopped organic sweet Vidalia onions
• 1/8 cup extra virgin olive oil, plus extra for chicken
• 6-8 cloves of minced garlic
• 2 organic red bell peppers, large-diced
• 2 organic yellow bell peppers, large-diced
• 2 cans of organic black beans, drained
• ¼ cup chili powder, (or to taste)
• ¼ cup ground cumin, (or to taste)
• 1/4 teaspoon dried red pepper flakes, (or to taste)
• 1/4 teaspoon cayenne pepper, (or to taste)
• 2 teaspoons sea or kosher salt, plus more for chicken
• 2 (28-ounce) cans organic whole peeled plum tomatoes in puree, undrained (I love the “Muir Glen” Fire Roasted Whole Tomatoes)
• 1/4 cup minced fresh basil leaves
• 4 split chicken breasts, bone in, skin on
• Freshly ground black pepper

Sauté the onions in the oil over medium-low heat for 10 to 15 minutes, until translucent. Add the garlic and cook for 1 more minute. Add the peppers, chili powder, cumin, red pepper flakes, cayenne, and salt. Cook for 1 minute. Crush the tomatoes by hand and add to the pot with the black beans and basil. Bring to a boil, then reduce the heat and simmer, uncovered, for 30 minutes, stirring occasionally.

Preheat the oven to 350 degrees F.

Rub the chicken breasts with olive oil and place them on a baking sheet. Sprinkle with salt and pepper. Roast the chicken for 35 to 40 minutes, until just cooked. Let cool slightly. Separate the meat from the bones and skin and cut it into 3/4-inch chunks. Add to the chili and simmer, uncovered, for another 20 minutes. Serve hot, or refrigerate and reheat gently before serving.

Recipe from “Gourmet Sensations, Healthy Food Alternatives” by Cindy Karas

Chili with Chicken and Black Beans

Gluten Free Buckwheat Pancakes

- 1 cup coconut milk
- 1 organic egg
- 3 Tbsp canola oil
- 5 Tbsp all purpose Gluten Free Flour Mix (see recipe)
- 5 Tbsp buckwheat flour
- 2 Tbsp ground flax seed
- 1 tsp raw unprocessed sugar
- ½ tsp salt
- 1 tsp baking soda

Whisk together milk, egg and oil. Separately mix the dry ingredients together. Add to the milk and egg mixture until just combined. At this point you can add some frozen blueberries if you like to the mixture but be sure to fold gently not to break the blueberries & end up with blue pancakes! Cook on a griddle lightly rubbed with oil. Serve with additional fruit and or syrup.

From “Gourmet Sensations, Healthy Food Alternatives” by Cindy Karas

Gluten Free Buckwheat Pancakes

All Purpose Gluten-Free Flour Mix

- 1 cup brown rice flour (requires refrigeration)
- 1¼ cup white rice flour
- ¼ cup potato starch flour
- 2/3 cup tapioca starch flour
- ¾ cup sweet rice flour
- 1/3 cup arrowroot
- 2 teaspoons guar gum

Mix together & store in air tight container.
Triple this flour mix recipe and keep it on hand for all of your baking needs. Once you have the flour mix together you are ready for about a month’s worth of gluten-free baking.
The Multi Blend Gluten-Free Flour mix is used cup for cup in recipes such as tortillas, pancakes/waffles, and cookies. If you plan to use this flour mix for cakes, sweet breads or brownies add an additional ½ teaspoon of guar gum per cup flour mix. Bread, pizza crust, breadsticks, etc. require specific flour combinations for best results

From “Gourmet Sensations, Healthy Food Alternatives” by Cindy Karas

All Purpose Gluten-Free Flour Mix

Zucchini Pancakes

• 5 organic zucchini
• 4 organic whole eggs
• 2 cloves of organic garlic, finely minced
• 1 tablespoon of organic onion, finely minced
• 1 tablespoon of Fresh rosemary, finely minced
• 1 cup of flour, (I use King Arthur’s organic white wheat)
• ½ cup Romano Pecorino cheese, grated (for dairy free, use soy or rice cheese substitute)
• ½ teaspoon of sea salt
• Salt & pepper to taste
• Local organic wildflower honey or maple syrup

Shred zucchini & toss with ½ teaspoon of salt. Place in colander. Position plate on top and weight down with some heavy cans to drain liquid for about 15 minutes. Discard liquid.

In a bowl beat eggs lightly. Add remaining ingredients and stir lightly until just moistened. Batter will be slightly lumpy. Add zucchini & fold until combined.

On a hot lightly oiled griddle, drop a heaping tablespoon of mixture & spread out into about a 3” circle & cook for about 3 minutes on each side or until brown.

Serve with just a few drops of warmed honey or maple syrup, not too much as you want to enjoy the flavors of the savory pancakes.

Can be frozen & reheated at 425 degrees for about 5-8 minutes

From “Gourmet Sensations, Healthy Food Alternatives” by Cindy Karas

Zucchini Pancakes

Eggplant & Zucchini Towers

This time of the summer the eggplant is so beautiful and plentiful. I love trying something new with a blend of summers flavors. Eggplant & Zucchini Towers make a wonderful side dish or stuff between some ciabatta bread for a great sandwich!

• 1/2 cup plus 2 tsp. extra virgin olive oil, plus more as needed
• Salt and freshly ground pepper
• 4- 6 garlic cloves, minced
• Small bunch of basil leaves, coarsely chopped
• 1 Tbs. chopped fresh oregano
• 1/4 cup chopped fresh cilantro
• 4 sweet onions, sliced 1⁄4 inch thick
• 1 eggplant, sliced 1/4 inch thick
• 5 tomatoes, sliced 1/4 inch thick
• 4 zucchini, halved crosswise and sliced lengthwise 1/4 inch thick
• 1/2 cup coarsely grated Pecorino Romano cheese (This is made from Sheep milk, so allergies to cow’s milk is allowed)

Directions:
Preheat an oven to 425°F.

In a large sauté pan over medium-high heat, warm 6 Tbs. of the olive oil. Add the onions, salt and pepper and cook, stirring occasionally, until soft, about 10 minutes. Add the garlic, basil, oregano and parsley and cook for 2 minutes more. Remove the pan from the heat.

Rub the bottom and sides of a sheet pan with olive oil. Place 8 eggplant slices in a single layer in the pan and season with salt. Top each with 1 tsp. onion mixture and 1 tomato slice and season with salt. Top each with 1 tsp. onions and 2 zucchini slices and season with salt. Top each with 1 tsp. onions. Repeat the layering 2 more times, ending with the zucchini. Drizzle each vegetable stack with 1 tsp. olive oil.

Bake until the vegetables are tender, about 40 minutes. Sprinkle each stack with cheese and bake for 7 to 10 minutes until melted. Let the vegetables rest for 5 minutes before serving.

Recipe by Cindy Karas from “Gourmet Sensations, Healthy Food Alternatives”

Eggplant & Zucchini Towers

Cucumber Mint Water

What am I going to do with all this mint in my garden? Try this lightly flavored water on a hot & humid afternoon to hydrate & relax. I served this at a cook off at the Wake Forest Farmers Market & everyone was amazed at how refreshing it was!

• I/2 gallon of distilled water, room temperature
• 1/2 cucumber, thinly sliced
• 1 lemon, juiced
• 1 cups of fresh mint from your garden, crumbled a bit in your hand to release the oils (I used chocolate mint that I bought at Herbfest this year)

Pour water into a pitcher & add the cucumber, lemon juice & mint. Let steep for about an hour at room temperature & chill. I would say to discard the contents from the pitcher after a day but we drink it up so quickly ours is usually gone that day!

Recipe from Gourmet Sensations, Healthy Food Alternatives for Body & Soul by Cindy Karas

Cucumber Mint Water

Asian Beans with Onions & Sundried Tomatoes

Asian beans are somewhat new to me as I discovered them last year at the Wake Forest Farmers Market. Elizabeth from Wild Onion Farms sells these organic beans & suggested I try them. Let me tell you… Asian Beans are awesome & I buy them every week. This is my favorite way to prepare them!

• 1 bunch of Asian Beans, washed & cut in 2” pieces
• 1 large Vidalia Onion, sliced in 1/4 “ rings
• 1⁄2 cup of cooked & cooled organic brown rice
• 4-6 cloves of fresh Garlic, chopped
• Pinch of red pepper flakes
• 1⁄4 cup of Sundried tomatoes, minced (I use them packed in oil for great additional flavor)
• 1 lemon, zest & juiced
• 1⁄2 teaspoon of freshly grated ginger
• 1⁄2 Pine nuts
• Salt & pepper
• 1 tablespoon Toasted Sesame Oil

In a sauté pan on medium heat, add evoo to lightly cover bottom of pan. When warm add onions, red pepper flakes and salt & pepper & sauté for about 2 minutes tossing occasionally. Add the beans, garlic, ginger, tomatoes & nuts & cook for about 5 min or until the onions begin to soften & the nuts begin to toast. (You may need to lower the heat a bit and possible add a touch more evoo). Add the Toasted Sesame Oil, rice, zest & toss till beans are al dente. Add lemon juice & mix well.

This is a delicious dish served hot or as a cold salad. Double the recipe for larger crowds

Recipe from “Gourmet Sensations, Healthy Food Alternatives” by Cindy Karas

Asian Beans with Onions & Sundried Tomatoes

Cherry Tomatoes with melted Mozzarella

• 1 pound fusilli pasta
• 3 tablespoons of extra virgin olive oil
• 4 cloves garlic, minced
• 1 bay leaf
• 3 cups cherry tomatoes, quartered (about 1 1/2 pints) if you can find the orange tomatoes, they are less acidy
• 1 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 1/2 cup packed fresh basil leaves, chopped coarsely
• 8 ounces fresh mozzarella, diced (about 1 1/4 cups)

Bring a large pot of salted water to a boil over high heat. Add the pasta and cook until tender but still firm to the bite, stirring occasionally, about 8 to 10 minutes. Drain pasta into a large bowl and reserve 1/2 cup of the cooking liquid.

In a medium skillet heat the evoo over medium heat. Add the garlic and sauté about 2 minutes. Add the tomatoes, bay leaf, salt, and pepper. As the tomatoes cook and soften, smash them with a fork. Continue to cook until the tomatoes make a chunky style sauce, about 4 minutes. Transfer the tomato sauce to the bowl with the pasta. Toss to combine. Add the basil leaves and mozzarella. Stir to combine. Add the reserved pasta water, 1/4 cup at a time, until the pasta is moist.

From “Gourmet Sensations, Healthy Food Alternatives” by Cindy Karas

Cherry Tomatoes with melted Mozzarella

Cheesy Dairy free Zucchini Parmesan

My friend Bob Peters gave me some large zucchini from his overflowing garden, so I decided to make my version of Zucchini Parmesan… with no dairy!

• 2 large zucchini’s sliced in 1/4 “ rounds
• 2-3 cups of spaghetti sauce
• 8 oz. of rice or soy mozzarella cheese, you can buy it at a health food store
• EVOO (extra virgin olive oil)
• Salt & pepper
• Fresh basil leaves
• Fresh oregano

Drizzle a little EVOO in the bottom of a skillet & sauté sliced zucchini and salt & pepper till slightly browned but not fully cooked. Remove & set aside.

In a casserole dish, place just enough sauce to lightly cover bottom of the dish. Layer using zucchini, sprinkle lightly with oregano & place a few basil leaves on top, sauce & cheese. Continue layering ending with cheese.

Bake in a 350 degree oven for about 20-30 minutes or until bubbly.

Recipe from “Gourmet Sensations, Healthy Alternatives” by Cindy Karas

Cheesy Dairy free Zucchini Parmesan

Apple Bread

Enjoy this great snack in between meals or for the kids after school!

• 1, 3 lb bag small organic apples
• 2 cups raw sugar
• 1 cup canola oil
• 3 eggs, lightly beaten
• 2 t vanilla
• 3 cups flour, (I use King Arthur organic white, whole wheat)
• 2 t cinnamon
• 1t baking soda
• 1⁄2 t salt
• 1 cup toasted pecans

Peel, core & finely chop apples. Set aside.
Stir together sugar & next 3 ingredients in large bowl.
Sift together flour & next 3 ingredients; add to sugar mixture stirring until just blended. (Batter will be stiff.) Fold in chopped apples & pecans.
Divide batter into 2 greased & floured 9 x 5” loaf pans

Bake @ 350 for 1 hour or until a wooden toothpick inserted in the center comes out clean. Remove & cool on a wire rack.

Apple Bread

Baba Ghanoush with Warm Pita Recipe courtesy Tyler Florence

• 4 baby Italian eggplants (about 1 pound total), scored


• 1/2 cup extra-virgin olive oil, plus more for drizzling


• Kosher salt and freshly ground black pepper


• 2 garlic cloves


• 1 tablespoon tahini paste


• 1/2 lemon, juiced


• 1/2 teaspoon ground cumin


• Handful cilantro leaves, roughly chopped
  

Pita Crisps:

• 8 large pita rounds, cut into strips


• 2 tablespoons za'atar dry spice


• 1/2 cup extra-virgin olive oil


• Kosher Salt

Split the eggplants in half through the stem and score sides. Drizzle with olive oil and season with salt. Grill eggplants on a very hot grill pan until skins are wrinkled and black and flesh side is nicely charred.

When the eggplants are cool enough to handle, cut off tops.

In a food processor, combine eggplant, garlic, tahini, lemon juice, cumin, and cilantro and puree until smooth. Season with salt and pepper. Pour in the olive oil and pulse again to incorporate. Taste and adjust seasoning, as needed. Pour into a serving bowl and garnish with a drizzle of olive oil and some roughly chopped cilantro. Serve with pita strips for dipping.

To make pita strips.

Preheat oven to 375 degrees F. Put the pita wedges in a large mixing bowl. Combine za'atar spice mix and extra-virgin olive oil and drizzle over wedges. Season with salt and toss to coat evenly. Lay out pita wedges on a roasting tray and bake in the hot oven for 10 to 15 minutes until warmed through. If you prefer a crispier pita bake for a further 5 to 7 minutes. Serve warm with baba ghanoush.

Baba Ghanoush with Warm Pita Recipe courtesy Tyler Florence

Garlic Roasted Fingerling Potatoes with fresh Rosemary

• 2 lbs of fingerling potatoes
• 1 medium onion sliced 1/8 – 1⁄4 “ thick
• 1⁄4 cup of extra virgin olive oil (EVOO )
• 1/2 tsp. coarse sea salt
• Ground black pepper to taste
• 1 tsp. fresh thyme, chopped
• 1-1/2 tsp. fresh rosemary, chopped
• 1 tsp. chives, fresh, chopped
• 10 cloves of whole peeled garlic
• 5 cloves of minced garlic

Wash potatoes in cool water, pat dry, slice in 1/2 lengthwise and set aside.

In a large mixing bowl add EVOO, salt, pepper, thyme, rosemary, chives and garlic and mix well. Add onion slices and fingerlings and toss to coat with mixture. Transfer all to a glass baking dish. Place in center of oven and bake at 425 degrees uncovered for 20 minutes or until easily pierced with a fork.

Serve immediately. Garnish the serving platter with sprigs of fresh rosemary and enjoy!

Garlic Roasted Fingerling Potatoes with fresh Rosemary

Chili with Chicken and Black Beans

• 2 medium chopped organic sweet Vidalia onions
• 1/8 cup extra virgin olive oil, plus extra for chicken
• 6 cloves of minced garlic
• 2 organic red bell peppers, large-diced
• 2 organic yellow bell peppers, large-diced
• 2 cans of organic black beans, drained
• 1 tablespoon chili powder, (or to taste)
• 1 tablespoon ground cumin, (or to taste)
• 1/4 teaspoon dried red pepper flakes, (or to taste)
• 1/4 teaspoon cayenne pepper, (or to taste)
• 2 teaspoons sea or kosher salt, plus more for chicken
• 2 (28-ounce) cans organic whole peeled plum tomatoes in puree, undrained (I use the Full Circle from Lowes Foods)
• 1/4 cup minced fresh basil leaves
• 4 split chicken breasts, bone in, skin on
• Freshly ground black pepper

Sauté the onions in the oil over medium-low heat for 10 to 15 minutes, until translucent. Add the garlic and cook for 1 more minute. Add the peppers, chili powder, cumin, red pepper flakes, cayenne, and salt. Cook for 1 minute. Crush the tomatoes by hand and add to the pot with the black beans and basil. Bring to a boil, then reduce the heat and simmer, uncovered, for 30 minutes, stirring occasionally.

Preheat the oven to 350 degrees F.

Rub the chicken breasts with olive oil and place them on a baking sheet. Sprinkle with salt and pepper. Roast the chicken for 35 to 40 minutes, until just cooked. Let cool slightly. Separate the meat from the bones and skin and cut it into 3/4-inch chunks. Add to the chili and simmer, uncovered, for another 20 minutes. Serve hot, or refrigerate and reheat gently before serving.

Recipe from “Gourmet Sensations, Healthy Food Alternatives” by Cindy Karas

Chili with Chicken and Black Beans

Mango Ketchup

* 2 tbsp. olive oil
* 1 small onion, finely chopped
* 2 tbsp. garlic, finely chopped
* 3 scallions, green parts only, coarsely chopped
* 2 tbsp. fresh ginger
* 1/4 tsp. chopped cilantro
* 1 tbsp. garlic, finely chopped
* 1 ripe mango, coarsely chopped
* 2 tbsp. lemon juice
* 1 tsp. hot sauce
* 1/2 tsp. salt

Add olive oil to a medium sauté pan on medium-high heat for about 1 minute. Add the onion, scallions, garlic, and ginger and sauté until the onion begins to soften . Add the cilantro, garlic, and mango and cook 1 minute more. Add the lemon juice, hot sauce, and salt and stir to combine.

Let the mixture cool slightly, then transfer to the bowl of a blender and pulse until just pureed, adding water 1 teaspoon at a time if necessary to facilitate blending.

Enjoy on sandwiches, sweet potato fries or as a dip!

Mango Ketchup

Yummie Cranberry-Applesauce Sundaes

• 1 bag of organic Granny Smith apples
• 1 bag of fresh organic cranberries
• 4 tablespoons of cinnamon
• 1⁄4 cup of water

Place all ingredients in a crock pot for about 5 hours or until done. Mash lightly with a potato masher.

Spoon the sauce lightly over ice cream or yogurt. Serve the sauce hot or cold.

Reserve the remaining sauce for an anytime snack.

Yummie Cranberry-Applesauce Sundaes

Chicken Sweet Potato Pie

• 2 tablespoons extra virgin olive oil
• 2 lbs of ground chicken breast
• 2 1⁄2 lbs of Sweet Potatoes
• 1 onion diced in 1” cubes
• 2 carrots, peeled & grated
• 4 ribs of celery, chopped
• Salt & pepper
• 2 teaspoons of poultry seasoning
• 4 tablespoons of oil, divided
• 2 tablespoons of flour
• 2 cups of chicken stock
• 1 (10 ounce) box of frozen peas
• 1 very ripe banana

In a heavy skillet, heat oil and brown ground chicken breaking up pieces & add seasonings.

Place sweet potatoes in a pot covered with water & boil for 15 minutes or until tender.

Add onions, carrots and celery to the turkey mixture & cook for about 5 minutes.

While veggies are cooking, in a separate pan, heat 2 tablespoons of oil over a medium heat & add flour & whisk to make a roux for about 1 minute. Whisk in stock and season with salt & pepper. Cook a few minutes to thicken. Stir peas into meat & remove from heat.

Drain potatoes & return pot to heat and add remaining 2 tablespoons of oil. Peel & slice banana & add to potatoes. Season mixture with salt, pepper and a few dashes of any hot sauce. Mash potatoes & banana.

Place meat mixture in a casserole dish & top with sweet potato mixture and bake at 425 for about 5-10 minutes.

Chicken Sweet Potato Pie

Guilt Free Sweet Potato Chips

• 6 Lbs of Organic Sweet Potatoes
• 1⁄4 cup of Extra Virgin Olive Oil
• Finely minced fresh rosemary & garlic
• Sea salt, freshly ground

Slice potatoes about coin size thin & toss lightly with oil. Add rosemary & garlic and toss again.

Bake in a single layer on a cookie sheet at 400 degrees for about 50-60 minutes, checking often not to burn & turn if necessary.

Remove from oven & sprinkle with salt & toss lightly not to break chips.

These may be guilt free but honey they are Overloaded with Taste!

Guilt Free Sweet Potato Chips

Banana, Cranberry & Walnut Cookies

Ø 4 cups of organic oats

Ø 2 cups of chopped walnuts

Ø 2 cups of organic cranberries, chopped (unsulfured)

Ø 6 ripe organic bananas, mashed

Ø 2/3 cup of canola oil

Ø 1 Tablespoon of pure vanilla extract

Ø 2 Teaspoons of cinnamon

Combine all ingredients and mix well. Allow to rest about 20 minutes. Drop by tablespoon size on to a cookie sheet & bake @ 350 degrees for about 20-25 minutes or until browned.

Great snack for in between meals!

For Gluten Free Recipe use "Bob's Red Mill" Gluten Free Oats

Banana, Cranberry & Walnut Cookies

Refried Black Beans

Thinking of Cinco de Mayo, I had to post something to celebrate!!!

I serve this as a side dish with grilled chicken, with corn chips or veggies. I hope you love it as much as my husband does!

• 2 cans of organic black beans with liquids
• 3 -4 scallions with tops, finely minced
• 6 cloves of garlic
• Pinch of red pepper flakes
• 2-3 Tablespoons of ground cumin
• 2-3 tablespoons of Chile powder
• ¼ cup of chopped cilantro
• Salt & pepper
• Extra virgin olive oil

Sauté onions & garlic in oil until translucent. Add pepper flakes, cumin, chile powder, salt & pepper & stir in for about 2 minutes. Add beans & liquid to the rest of the ingredients. Continue stirring until liquid reduces & beans become thicker & the consistently you like. Remove from burner & fold in cilantro.


Ole!

Refried Black Beans

Spinach Sauté

This is a side dish that can be added to just about any meal. I love my veggies so much I cut the recipe in half and make a simple meal of this alone… I just love it!

• 2 red peppers, cut into strips
• 2-3 large spring onions chopped to include the green top
• 1 small package of grape or cherry tomatoes cut in half
• 4-5 cloves of garlic
• 1 lemon, zested & juiced
• Pinch of red pepper flakes
• 2 Tablespoons of coarsely ground mustard
• 1 lb of fresh spinach or more
• Extra virgin olive oil
• Salt & pepper

In a sauté pan add peppers, onions, tomatoes, garlic, zest, salt , pepper & red pepper flakes and sauté for about 4-5 minutes until the peppers start to soften. Add the mustard & lemon juice and stir for about a minute. Fold in the spinach & continue folding until it wilts. That’s all folks!

Spinach Sauté

Lemon Tahini Dressing

This is an awesome salad dressing that my family has been enjoying for years.
Sometimes it’s nice to have something different.
If you whip it up more, it will become thicker and can be used over veggies or with Falafel.

• 2 Cups of yogurt (1 ½ cups if you are making thicker for falafel)
• 1 ½ cups of Tahini (tahini is a sesame seed paste, found in health food stores or health food section in grocery stores, ask grocer for help locating)
• ¼ cup of minced green onions
• 2 cloves of garlic
• ¼ cup of minced parsley
• ½ cup of fresh squeezed lemon juice
• Salt & pepper
• Pinch of cayenne
• ½ teaspoon of cumin
• Dash of tamari (natural wheat free soy sauce)

Whip it up with an electric mixer just to combine; more if you want it thicker.
Cindy Karas ckaras@nc.rr.com

Lemon Tahini Dressing

Green Onion Salad Dressing

This is so quick & easy. Change or add to the herbs to suite your taste!

1 cup of extra-virgin olive oil
¼ cup of freshly squeezed lemon juice
¼ cup of balsamic vinegar
1 bunch of green onions, green tops only
1/2 cup chopped fresh basil leaves, loosely packed
1/2 teaspoon of fresh tarragon
1 teaspoons sea salt
1/2 teaspoon freshly ground black pepper
1 large clove of garlic
3 tablespoons of stone ground mustard

Combine all ingredients in a food processor and mix until pureed. I used this over a mixture of dandelion leaves, baby spinach and baby greens… delicious!

Green Onion Salad Dressing

Brown Rice w/ Veggies

Basic Rice Recipe

1 medium onion, diced
1 carrot , cut in half lengthways & half again. Slice in 1/4" slices
1 stalk of celery, cut in half lengthways & then in 1/4" slices
4 cloves of garlic, chopped
1 cup of brown rice, I like short grain because I find it chewy & a nuttier flavor
2 cups of organic free range chicken stock
1/4 cup Olive oil
salt & pepper
pinch of each; cayenne pepper & red pepper flakes
1 tablespoon fresh basil, oregano & lemon thyme (optional)

In a medium pot on a low to medium low heat, add oil & sauté veggies & herbs for about 5 minutes. Add rice & stir for about 2 minutes to coat well with oil. Raise heat to medium high & add chicken stock. As soon as it comes to the boiling point, lower heat, cover with lid & simmer for 50 minutes.
I always double this recipe so I have it for another night's supper during the week.

Additional Tasty Veggies

1 fresh organic medium onion cut in half & sliced about 1/8" (substitute leeks)
3 fresh organic zucchini's cut in half & then slice each half in quarters
1 fresh organic red pepper cut in strips
1 lb of fresh organic mushrooms
1 lb fresh organic spinach (substitute kale, Swiss chard or any green leafy veggie)
4-6 cloves of fresh organic garlic, chopped
1/8 cup Olive oil
salt & pepper
pinch of each; cayenne pepper & red pepper flakes
1 tablespoon fresh basil, oregano & lemon thyme (optional)

In a sauté pan on a medium high heat, add oil & sauté mushrooms for about 3 minutes. Add remaining veggies & herbs and continue cooking for about 5 minutes till veggies are al dente.

I eat these veggies over the rice recipe above. I just love this & can eat it every day.The rice lasted me all week on my Detox program (1/2 cup cooked rice per day). I would make fresh veggies each night to go with the rice. Just substitute any veggies you like...

Brown Rice w/ Veggies

Watercress Salad with Roasted Tomato Dressing

• 1 pint cherry tomatoes
• 1 clove garlic, smashed
• Extra-virgin olive oil, for drizzling, plus 1/4 cup for the dressing
• Kosher salt and freshly ground black pepper
• 1 tablespoon red wine vinegar
• 1 teaspoon sugar
• Handful fresh parsley leaves
• 1/4 French baguette, thinly sliced croutons
• 8 ounces (1/2 log) creamy goat cheese, room temperature
• 2 bunches hydroponic watercress (feathery variety)

Take a roasting dish and lay the tomatoes out with the garlic. Drizzle with olive oil and season with salt and pepper. Place in the oven and roast @ 350 degrees for 15 to 20 minutes until the tomatoes have burst and juices are slightly caramelized.

Remove from the oven and place in a blender with all the pan juices. Add the red wine vinegar, 1/4 cup olive oil, sugar, parsley, and salt and pepper. Pulse until well combined. Set aside to cool in the refrigerator while you prepare the croutons.

Take a sheet tray and lay out thin slices of the baguette. Drizzle with olive oil and season with salt and pepper. Place in the hot oven and bake until golden brown and crispy. The croutons will take 5 to 7 minutes. Remove from oven and while still warm; smear each piece with some goat cheese. Set aside.
Take a platter and layer with goat cheese croutons. Top with mounds of feathery watercress and drizzle over the roasted tomato dressing.

This Recipe delectably discovered at the Food Network archive: www.foodnetwork.com

Watercress Salad with Roasted Tomato Dressing

Avocado Bruschetta

This is a wonderful snack or appetizer hot or cold. I love this with a small group to munch on before dinner...

1 ripe avocado
2 tablespoons of lemon juice
1/2 cup each chopped: oven roasted tomatoes, red and yellow peppers
1 clove garlic, oven roasted chopped coarsely
1/4 cup pitted kalamata olives, chopped
1/4 cup fresh chopped basil
Drizzle of olive oil,
salt and pepper to taste
1 baguette

Dice the avocado, drizzle with the lemon juice (to keep from discoloring), toss lightly and set aside. Toss the roasted tomatoes, peppers, olives, garlic & basil together. Add avocado and mix very lightly not to break up the avocado too much. Add salt, pepper and the drizzle of olive oil
over the mix. Slice the baguette and lightly toast the slices under the broiler. Serve warm.

Cindy Karas ckaras@nc.rr.com

Avocado Bruschetta

Healthy Easter Baskets!

Easter Basket Ideas
I remember making Easter baskets for my kids when they were little. I would go to the health food store & get them some healthy candy & snacks like Panda Bars & yogurt covered raisins. I’d hide the baskets in the living room behind the chair & in the coat closet; they would always find them right away!
I stopped at Whole Foods the other day to find some ideas for Healthy Easter Baskets to share with you. I wanted baskets that your kids would enjoy and yes, have some sweets.
I came across a few ideas and most do not have dairy or corn…

• “Panda” Bars, a Raspberry or Licorice confection
• “Endangered Species” extreme dark chocolate, 88% coco (does have milk)
• “Coombs Family Farms”, 100% Pure Maple Candy
• “Honey Sticks”
• “Citrus Sparx”, berry & fruit
• “Enviro Kidz”, Organic crispy rice bar
• Dried fruit (check out the bulk bins at whole foods if you don't have a dehydrator)
• Carob chips
• Cindy's Famous Granola bars, (recipe on this web site)
• Good Old Fashion Stuffed Bunny!
• Gift certificate to the movies, to go indoor rockclimbing, or some other fun activity
  

Did I forget to mention…
My kids are now 23, 26 and I have a 28 yr old son-in-law; I am still making Easter Baskets for them!
Happy Easter,
Cindy Karas ckaras@nc.rr.com

Healthy Easter Baskets!

The Best Ever Easter Dinner!

Baked Salmon with Lemon & Tarragon

I large half of Salmon, filleted
2 large lemons
Kosher or sea salt and freshly ground black pepper
Extra-virgin olive oil
2 tablespoons of Fresh Tarragon, coarsely chopped (fresh dill will be a great substitute)
Paprika

Place salmon fillet on baking sheet & drizzle lightly with extra-virgin olive oil. Season salmon with salt, pepper & a sprinkle of fresh tarragon. Cut 4 slices from center of 1 lemon and place on top of salmon, drizzle juice from remaining lemons. Shake lightly with paprika on top.
Bake at 400 degrees for 10-15 minutes depending on thickness of fillet. Or place on grill & bake until done.

Fresh Roasted Asparagus with Pine Nuts

2 large bunches of fresh asparagus, washed & bottoms cut off
1 lemon , zest & juiced
Kosher or sea salt and freshly ground black pepper
Extra-virgin olive oil
Optional- ¼ -½ cup Pecorino Romano cheese, grated (I use Sheep cheese as I am sensitive to cow products)
¼ cup of pine nuts

Arrange asparagus in shallow baking sheet drizzle with oil and season with salt, pepper. Top with cheese, pine nuts, zest & juice from lemon. Toss well & bake in a 400 degree oven for 8-12 minutes till al dente.


Whipped White Cannellini Beans

Extra-virgin olive oil
3 cloves garlic
1 medium onion, minced
2 (14-ounce) can white cannellini beans, drained
1/4 cup chicken stock, heated
Kosher or sea salt and freshly ground black pepper

In a sauté pan add 2 Tbs around the pan of extra-virgin olive oil over medium heat. Add the garlic and onion and sauté until translucent. Add the beans followed by the warm chicken stock and cook until heated through. Transfer the mixture to a food processor or blender and puree with a splash of olive oil, salt and some freshly ground black pepper. Thin with extra stock if the puree is too thick. Give it a final taste and adjust seasoning, if necessary. Set aside and keep warm until ready to serve.


The BEST EVER Carrot Cake!

1 1/2 cups Turbinado (unrefined raw sugar)
1 1/3 cups canola oil
3 extra-large eggs, at room temperature
1 teaspoon pure vanilla extract
2 1/2 cups plus 1 tablespoon all-purpose flour, divided
3 teaspoons ground cinnamon
2 teaspoons baking soda
1 1/2 teaspoons kosher or sea salt
1 cup raisins
1 cup chopped walnuts
1 pound organic carrots, grated (Lowes Foods offers “Full Circle” brand organic carrots)
1/2 cup minced fresh pineapple

Prepare 2 (8-inch) round cake pans, I use a canola spray. Preheat the oven to 350 degrees

Beat the sugar, oil, and eggs together in the bowl of an electric mixer fitted with the paddle attachment until light yellow. Add the vanilla. In another bowl, sift together 2 1/2 cups flour, the cinnamon, baking soda, and salt.
Add the dry ingredients to the wet ingredients. Toss the raisins and walnuts with 1 tablespoon flour. Fold in the carrots and pineapple. Add to the batter and mix well.
Divide the batter equally between the 2 pans. Bake for 55 to 60 minutes, or until a toothpick comes out clean. Allow the cakes to cool completely in the pans set over a wire rack.

Frosting:
2- 8oz containers of “Tofutti, better than cream cheese”. (This is a soy base with no dairy products, can be found in Kroger Natural food section or health food store) make sure that you choose the one with the green top as the others contain trans-fats
½ cup of apricot preserves (Full Circle brand makes organic preserves, found in Lowes Foods)
1 teaspoon pure vanilla extract

Mix the Tofutti and vanilla in the bowl of an electric mixer fitted with the paddle attachment until just combined. Add the preserves and mix until smooth.
Place 1 layer, flat-side up, on a flat plate or cake pedestal. With a knife or offset spatula, spread the top with frosting. Place the second layer on top, rounded side up, and spread the frosting evenly on the top and sides of the cake.
Cindy Karas ckaras@nc.rr.com

The Best Ever Easter Dinner!

Cindy's "Easy-licious" Hummus

Hummus ~
4 garlic cloves, peeled
2 cups canned chickpeas, drained, liquid reserved
1 1/2 teaspoons kosher or sea salt
1/3 cup tahini (sesame paste)
2 lemons freshly squeezed
2 tablespoons water or liquid from the chickpeas
8 dashes hot sauce
olive oil
1/2 teaspoon of cumin (optional)

Place garlic the food processor fitted with the steel blade and process until it's minced. Add the rest of the ingredients to the and process until the hummus is coarsely pureed. Taste, for seasoning. If too thick, thin with a drizzle of olive oil and pulse till desired consistency. Serve chilled or at room temperature with veggies, apple slices, pita rice crackers or whole grain crackers.

Cindy's "Easy-licious" Hummus

Granola Bars

2 cups old-fashioned rolled oats (Bob's Red Mill now makes GLUTEN FREE oats for those of you with an allergy)
1/2 cup raw sunflower seeds
1 cup sliced almonds
1/2 cup wheat germ
1/2 cup honey
1/4 cup packed dark brown sugar
1-ounce unsalted butter or canola oil
2 teaspoons pure vanilla extract
1/2 teaspoon kosher or sea salt
1 1/2 cups chopped unsulfured dried fruit, any combination

Butter or oil a 9 by 9-inch glass baking dish and set aside. Preheat the oven to 350 degrees. Spread the oats, sunflower seeds, almonds, and wheat germ onto a cookie sheet pan. Place in the oven and toast for 15 minutes, stirring occasionally. Combine the honey, brown sugar, butter OR oil, extract and salt in a medium saucepan and place over medium heat. Cook until the brown sugar has completely dissolved. Once the oat mixture is done, remove it from the oven and reduce the heat to 300 degrees. Immediately add the oat mixture to the liquid mixture, add the dried fruit, and stir to combine. Turn mixture out into the greased baking dish and press down, evenly distributing the mixture in the dish and place in the oven to bake for 25 minutes. Remove from the oven and allow to cool completely. Cut into squares and store in an airtight container for up to a week.

Granola Bars

Sweet Potato Pancakes

I suggest using leftover roasted sweet potatoes from dinner the night before to save time in the morning. Double the recipe and freeze half for next time, it's just as good!

2 1/2 cups mashed sweet potatoes

1 1/2 cups all-purpose flour (I use King Arthur all natural white, whole wheat)

3 1/2 teaspoons baking powder

1 teaspoon salt

1/4 teaspoon ground nutmeg

1 tsp. cinnamon

1/2 tsp. vanilla

2 eggs, beaten

1 1/2 - 2 cups milk (if dairy free use soy or rice milk)

2 tablespoons butter, melted (if dairy free use canola oil)

Combine mashed sweet potatoes, eggs, milk and butter medium size bowl. In separate bowl sift dry ingredients and add to wet; mix well.

Preheat a lightly greased griddle over medium-high heat. Drop batter mixture onto the prepared griddle by heaping tablespoonfuls, and cook until golden brown, turning once with a spatula when the surface begins to bubble.

Serve with warm pure maple syrup (add a tablespoon of apricot preserves to syrup for something different)!

Cindy Karas

ckaras@nc.rr.com

Sweet Potato Pancakes

14-Carrot Soup

Ingredients:

2 Tbsp olive oil
2 Tbsp butter
2 onions, sliced
1 sprig fresh thyme or 1 pinch dried thyme
14 carrots, peeled and sliced (about 6 cups)
6 cups vegetable broth
(I used 6 cups water and 3 vegetable bouillon cubes)
salt and pepper

1. Melt olive oil and butter in a heavy-bottomed pot and add onions and thyme. Cook over medium-low heat for about 10 minutes, until tender and golden.

2. Add carrots and 1/2 tsp salt and 1/4 tsp pepper and continue to cook for about 5 minutes to build flavor.

3. Add broth, bring to a near boil, then reduce to a simmer and cook for about 30 minutes, until carrots are tender.

4. Adjust the seasoning with more salt and pepper to taste and puree.

5. Press through a sieve for an elegant, velevety texture


Serves 4-6

14-Carrot Soup

Cozy Apple Crisp

This is one of our favorite desserts... easy & delicious! The most time consuming part is peeling & slicing the apples. The dried fruits & roasted nuts in the granola is what adds so much flavor. I hope you like it too!

Apple Crisp

8 large Granny Smith Green Apples
1 cup of sugar, I use raw unprocessed
1/4 cup all purpose flour
1 teaspoon salt
1 lemon juiced
2 tablespoons of cinnamon, add more or less to taste

Peal & slice apples about 1/4" thick & place in very large bow. Pour lemon juice over apples as you begin to add them to the bowl & toss well after adding each apple to keep from turning brown. Add remaining ingredience & toss till coated very well. Place apples in oversized pie plate & crumble heavily with "Granola" topping (see below). Bake 375 for about 45 minutes or until bubbly... do not let topping burn.

Granola Crust

3 cups of "My Favorite Granola" or any quality granola
1/4 cup canola oil
1/2 cup apricot preserves
1/4 cup of sugar, I use raw unprocessed

Mix together till crumbly before putting over apples Cindy Karas ckaras@nc.rr.com

Cozy Apple Crisp

Crusted Tilapia with Roasted Veggies

This is so delicious and takes little time to prepare & cook. Go ahead & get the veggies in the oven roasting while you prepare & cook the tilapia. I have a convection oven & find using the convect roast is wonderful, you can bake if you do not have a convection oven. The garlic in the veggies is somewhat crisp & very sweet. Corn & Dairy free! Serves 4

Veggies…5 minutes to prepare, 30-45 minutes to roast or bake
Tilapia… 5 minutes to prepare & 6-10 minutes to cook (depending on size)

TILAPIA

4 Pieces of fresh Tilapia , rinse & pat dry
2-3 tablespoons of Nayonaise or organic mayonnaise
2-3 cups of whole wheat panko breadcrumbs (I use "Ian's Whole Wheat Panko Breadcrumbs". They are available at Lowes Food stores in the health food section or at Whole Foods)
Zest of 1 lemon
Juice of 1 lemon
Salt & pepper
2 tablespoons of fresh rosemary chopped fine, 1tablespoon if using dried
Pinch of cayenne, optional
Extra virgin olive oil or canola oil

Place breadcrumbs on a sheet of wax paper and add zest, herbs, salt & pepper; mix well. In a bowl add Nayonaise & lightly coat tilapia. Pat in breadcrumbs & press to make sure the crumbs adhere well. Heat pan on medium heat & drizzle with oil . Sauté tilapia filets about 3-4 minutes on each side or until brown, turning only once. Squeeze lemon juice over filets.

VEGGIES

4 zucchini’s sliced in 1/8 “ rounds
1 onion, sliced in 1/8 “ rounds
½ pint of either grape or cherry tomatoes pierced with a fork
1 red or yellow pepper, sliced
10-15 cloves of garlic ( I use a whole clove)!
1 cup fresh basil, run your knife through it a couple of times (fresh makes all the difference)!
Sea salt & a few turns of the pepper mill
Extra virgin olive oil


In a roasting pan add all the veggies, salt & pepper. Mince 3-4 cloves of garlic & throw the rest in whole. Drizzle all over with oil & roast for about 15 minutes & toss. Roast another 15 minutes & toss. Continue roasting till al dente. Do not over cook or the veggies will be mushy. Remove from the oven & add the fresh basil, toss, serve & enjoy!

Crusted Tilapia with Roasted Veggies

Fruit Salad with Sweet Dressing

This is a light & refreshing snack when you need that quick pick me up in the afternoon. Great to keep in the fridge for when the kids come home from school.

• 1/3 cup honey
  1/4 cup orange juice
• 1/4 cup canola oil
• 1/2 teaspoon fresh lemon juice, plus the juice 1 lemon
• 1 1/2 teaspoons poppy seeds
• 1/4 teaspoon salt
• 1/4 teaspoon mustard
• 1 apple, cored and diced
• 1 banana, sliced
• 1 avocado, peeled and sliced
• 1/4 cup raisins
• 1/4 cup chopped pecans

For the dressing:
Combine the honey, orange juice, oil, 1/2 teaspoon lemon juice, poppy seeds, salt, and mustard in a jar with a tight lid; cover and shake well. Toss the apple, banana, and avocado with juice from 1 lemon to prevent the fruit from turning brown. Combine all the fruit, raisins, and nuts in a glass bowl. Add the dressing and stir gently. Mmmmm good! Cindy Karas ckaras@nc.rr.com

Fruit Salad with Sweet Dressing

"Chicken Sandwich with Roasted Peppers & Avocado"

We usually grill marinated chicken once a week & I always do an extra breast for my lunch the next day!

2 Whole Grain Bread
Roasted Red Pepper
¼ Hass Avocado* slightly mashed
1 Boneless, skinless chicken breast
Nayonaise or mayonnaise (I use Nayonaise because it is free from corn products & eggs)

Sliced chicken breast on an angle 1/8 thickness and set aside. Toast bread & spread with avocado. Place chicken on top, roasted peppers, Nayonaise & 2nd lice of toast. Enjoy!

* The avocado is high in fat, but most of the fat is the heart-healthy monounsaturated kind, good to help lower cholesterol. Avocado’s tastes great, but outside of an occasional guacamole dip, few of us reach for this high-fiber food for salads, spreads or as a great side dish.
You'll also get protein, a good dose of vitamins A and E, some B vitamins, lots of potassium and a dollop of copper. The rich and creamy avocado has been called the "chocolate" of fruits.
Spread ripe avocados on bread as a healthy replacement for mayonnaise when making a sandwich.

Cindy Karas ckaras@nc.rr.com

"Chicken Sandwich with Roasted Peppers & Avocado"

Sweet Potato Fries

Mix ingredients together and store in an airtight container for up to 6 months.

1 cup sea salt
1/4 cup black pepper
1/4 cup garlic powder Olive Oil, for tossing
5 sweet potatoes, peeled and sliced into 1/4-inch long slices, then 1/4-wide inch strips, using a crinkle cut knife
1 tablespoon seasoning
1/2 teaspoon paprika

Preheat oven to 450 degrees F. Line a sheet tray with parchment paper. In a large bowl toss sweet potatoes with just enough oil to coat. Sprinkle with House Seasoning and paprika. Spread sweet potatoes in single layer on prepared baking sheet, being sure not to overcrowd. Bake until sweet potatoes are tender and golden brown, turning occasionally, about 20 minutes. Let cool 5 to 10 minutes before serving.

Cindy Karas ckaras@nc.rr.com

Sweet Potato Fries

Frozen Banana Sorbet: Snack-a-licious!

1 ripe banana, frozen
1 tablespoon freshly squeezed lime juice
1 tablespoon honey

Peel the banana and cut into chunks about 1-inch long. Put the banana, lime juice and honey in a food processor and process by pulsing until it is pureed but still a little chunky. Spoon into a serving dish and serve.

Frozen Banana Sorbet: Snack-a-licious!

On the Go Snacks

On the go snacks are great for quick pick me up in between meals & to keep your metabolism flowing. Here is an idea that you can portion into small zip bags & keep at home or in the car for kids & adults “on the go“!

2 cups chopped walnuts, preferably toasted
1 cup dried, unsweetened cherries, raisins or cranberries

VERSION ONE: Combine the ingredients in a medium bowl. Portion 1/3 cup servings into snack-sized sealable plastic bags. This recipe is perhaps the simplest of all and it is amazing how much it tastes like ice cream!

VERSION TWO:Place nuts on a baking sheet & roast at 375 degrees for about 8-10 minutes or until toasted but not burned (check often after the 8 minutes) Cool & combine the ingredients in a medium bowl. Portion 1/3 cup servings into snack-sized sealable plastic bags.

On the Go Snacks

"Cindy's Favorite Granola"

15 minutes to assemble/45 minutes to bake/1 hour to cool

“My Favorite Granola” is a combination of a few changes from some old recipes I found, and some foods that I just enjoy eating. It’s very tasty, fills up your tummy and is just plain good for you & your heart. I make everything from scratch as I go along so amounts may vary a bit!

10 cups of organic rolled oats
1 cup raw walnuts, coarsely chopped
1 cup raw pecans, coarsely chopped
1 cup shelled raw sunflower seeds
1 1/2 cups coconut
3~4 tablespoons cinnamon
½ cup of local wildflower honey (or your favorite honey)
½ cup of canola oil
½ cup of apricot preserves (fruit only, no added sugar or cornstarch)
1 teaspoon of sea salt
4 cups of chopped organic dried fruit free from sulfates, artificial colors and artificial sweeteners. Any combination you like is delicious! Suggestions include, pineapple, apricots, raisins, cranberries, apples, blueberries, goji berries, prunes, mango & papaya.

Preheat oven to 375 degrees

Toss oats, nuts, seeds, coconut, salt & cinnamon well.
To the dry ingredients add oil, honey and preserves; mix until well coated .

Place in a parchment paper covered cookie sheet about ¼ ‘ deep. (you will need 2 pans)

Bake at 375 degrees about 30-45 minutes tossing after 15 and 30 minutes. Check every 5 minutes until medium toasted and you can smell the toasted nuts and cinnamon!!!. DO NOT LET BURN Remove from oven and cool about an hour.

In separate bowl mix dried fruit and add to cooled oat mixture; toss very well.
Stored in an airtight container, it will stay fresh about a month.

"Cindy's Favorite Granola"