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Issue 139: Fiber Boost

Zucchini Wrap

Monster Muffins
Makes about 12-18 large muffins

Ingredients:
2 cups whole grain flour
1 cup ground flaxseeds
1 cup pecans, chopped
1 cup raisins
1 cup oat bran
1 cup sucanat
1½ teaspoons baking powder
1½ teaspoons sea salt
1½ Tablespoons cinnamon
1 cup organic whole milk
3 omega-3 eggs, beaten
1 teaspoon vanilla extract
3 Tablespoons extra virgin coconut oil
1 cup canned pumpkin
2 cups shredded carrots
3 Granny Smith apples, peeled and shredded

Directions:
Preheat oven to 350 degrees Fahrenheit. Grease large muffin pan with coconut oil. In a large mixing bowl, mix the flour, flaxseeds, pecans, raisins, oat brain, sucanat, baking powder, sea salt, cinnamon, whole milk, eggs and vanilla. Mix until just blended. Stir in the pumpkin, shredded carrots, and apples. Mix thoroughly. Fill each large muffin cup 2/3 full of batter. Bake at 350 degrees for 20-30 minutes or until a toothpick inserted into the center of the muffin comes out clean. Cool.

 
Mushroom, Spinach and Swiss Cheese Wrap

Quinoa Greek Salad 
Serves 4-6

Ingredients:
1 cup of quinoa, rinsed
2 cups of vegetable broth
1 tomato, chopped
1 cup of raw spinach, chopped
¼ cup parsley, chopped
1 garlic clove, minced
dash lemon zest
½ cup kalamata olives
3 ounces of raw feta cheese, grated
2 teaspoons extra virgin olive oil
1 Tablespoon raw apple cider vinegar

Directions:
Put the quinoa and the vegetable broth in a large stock pot and boil uncovered for about 15 minutes. Remove from heat. Cover and leave on the stovetop for about 5-10 minutes more. While quinoa is setting, combine the chopped spinach, tomato, parsley, and lemon zest together in a separate bowl. Drain any remaining liquid from the quinoa and then place the spinach mixture over it and cover until spinach slightly wilts—about 5 minutes. In a small bowl, combine the extra virgin olive oil, raw apple cider vinegar and garlic and toss with the quinoa salad mixture. Top with feta cheese and kalamata olives. Serve.

 
Marinated Raw Vegetables with Jack Cheese Wrap

Savory Stuffed Squash
Serves 6

Ingredients:
3 medium acorn squash, halved and seeded
3/4 cup chopped onion
2 cloves of garlic, minced
2 Tablespoons extra virgin coconut oil
2 Tablespoons extra virgin olive oil
4 Tablespoons tomato sauce
10 cups of chopped spinach leaves
1 15-ounce can of white beans, drained
½ cup of sliced black olives
1 cup of mozzarella cheese, shredded
sea salt, to taste
black pepper, to taste

Directions:
Preheat oven to 400 degrees Fahrenheit. Cut the squash in half, lengthwise, from stem to end and remove the seeds and stringy insides. In a baking pan, add about ¼ inch of water to the bottom of the pan and place each squash half in the baking pan, cut side up. Brush the insides of the squash with the olive oil and sprinkle with some salt and pepper. Bake for about 1 hour and 15 minutes or until the squash is soft and tops are slightly browned.

While the squash is baking, heat the coconut oil in a large skillet over medium heat. Add the onion and garlic and cook for 2-3 minutes. Stir in tomato sauce as well as a dash of salt and pepper. Stir in the chopped spinach and cook until tender—about 3 to 5 minutes. Add the beans and black olives. Stir gently and heat through, then remove from heat. When squash is done, remove from the oven and fill the squash with the bean mixture. Top with shredded mozzarella cheese. Broil filled squash until cheese melts—about 1-2 minutes. Serve.

Recipes courtesy of Extraordinary Health Team

 

This information is intended for educational and informational purposes only. It should not be used in place of an individual consultation or examination or replace the advice of your health care professional and should not be relied upon to determine diagnosis or course of treatment.


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