How is everyone doing keeping their resolution to becoming healthier?  Remember it takes about 3 weeks to change a behavior pattern.  Keep on keeping on!  I believe we have to keep our menu choices healthy and tasty and have enough variety that we do not get bored.  I’m here to help with the variety.  So this week, I’ve created a new breakfast shake – Banana Split, made with VISALUS (click link for purchasing info) sweet cream protein powder.  This shake passed the kid taste test at our house. I’ve never seen them down a shake so fast.  But don’t worry – although it tastes like a Banana Split, it’s still packed with protein and nutrients and low on calories.  Here’s what you need:

• 1 serving of VISALUS Sweet Cream Protein Powder Mix – (2 scoops)
• 1 cup ice cubes (more or less to suit the thickness to your liking)
• 2 1″ Banana chunks (fresh or frozen)
• 2 Frozen Strawberries
• 1 Tablespoon peanut butter
• 2-3 Maraschino Cherries
• 1 to 1 1/2 cups unsweetened coconut milk, or almond, or skim, or soy milk

Add all the ingredients above to a blender and mix until smooth, varying the shake’s smoothness by adding more/less ice or coconut milk. Top with the following for garnish is desired:

• 1 Tablespoon Sugar Free Hershey’s syrup
• 1 Tablespoon Redi-Whip Topping

Approximate nutritional content with the syrup and cream topping – 320 calories, 17 grams protein, 13.5 grams carbs, 7.5 grams fiber, 14.5 grams fat.

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Tags: banana, banana split, clean eating, diet, Protein Shake

Almost 3 years ago, one of our teenage sons decided to give up soda.  Yay for Micah!  We are so proud of him for making healthy choices at such a young age.  I rarely buy soda or even make sweet tea anymore.  Once the body gets used to being hydrated with adequate water, I believe cravings for sugary drinks go away and one begins to really enjoy drinking water.

You can infuse your water with just about any type of fruit and your favorite herb leaves.  Since cucumber is recommended for detox why not slice an organic one and add it to a couple of quarts of water along with some lemon slices and mint leaves?  We also like the flavor of fresh basil (oh how I miss my basil plants in the garden) infused in our water.  I like to place the cucumber slices, lemon slices, and about 8-10 leaves in 2 quarts of water along with some ice and fill our beverage dispenser.  I like to leave the dispenser just setting out on the counter during the day.  More water can also be added as needed.  Or the dispenser can be placed in the refrigerator for filling empty glasses through out the day.  We find this combination very refreshing.

The cucumber and lemon slices and herbal leaves should most likely be discarded after 24 hours.

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Tags: detox, diet, flavored water, helathy, infused water, water

Happy New Year everybody!  Now is the time when many folks are ready to get serious about healthy habits. One way to a new you this year is to give some serious thought to what goes in your body for breakfast. So many traditional breakfast foods work against our healthy goals we set.  Sugary cereal, donuts, bagels, pop tarts, frozen waffles or pancakes, jelly on biscuits or toast, gravy, “nutri-grain” bars – check the ingredient list for an eye opening smack in the face.  These traditional breakfast foods are nothing more than genetically modified grain and sugar. And such nutrient empty foods leave most eaters with a sugar crash by mid-morning while helping their bodies store more and more fat.

On a hectic busy morning my default breakfast is a healthy protein shake.  It is possible to create a tasty shake packed with protein and nutrients that is also low in sugar.  I like to buy Pro-Optimal Whey vanilla powder from www.mercola.com.  MERCOLA’s (click link for info) protein powder is all organic whey protein, 90 calories per scoop, non GMO, and very low in carbs.  Many friends of mine like VISALUS MIX (click here to order)  which is non GMO soy based protein.  And Xingular makes a LEAN shake also packed with non GMO soy protein. Once you pick a healthy protein powder that tastes great. you will be on your way to countless healthy combinations.  Here’s one of my favorites – Orange Creamsicle Shake:

In a blender or Vita-Mix place the following

• 1 cup unsweetened SO coconut milk, (can also use rice or almond milk)
• 1 cup water – can add more or less to make shake thicker or thinner
• 1 serving of your favorite protein powder mix
• 1/4 cup OJ
• 2 packets TRUE ORANGE (ordered mine from AMAZON.COM) but stores carry TRUE LEMON and TRUE LIME packets as well
• 2-3 drops Orange Oil
• 2 packets Stevia

Pulse all these ingredients together in a blender until smooth.  You can add more water or coconut milk to achieve desired consistency.  Add real cream if desired (but 1 Tablespoon has approximately 50 calories).

When I make this shake using Mercola Pro Optimal Whey Vanilla, and the SO unsweetened cooconut milk, the shake has over 20 grams of protein, less than 5 carbs, and under 140 calories and keeps me feeling full all morning long.

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This is a first post in what I hope will be helpful recipes for those striving to make some healthy changes.  This recipe is packed with flavor, is quick to make, and is low in fat.  Verde Chicken Chili is made with a deli style chicken and canned ingredients, this recipe can be whipped up in less than 30 minutes.  One cup is worth only 6 Weight Watchers points AND it tastes fantastic!

• 1 large (2-3 lbs) deli-baked chicken (skin removed, meat pulled and diced)
• 2 10 oz cans green chili enchilada sauce (medium or hot)
• 2 4.5oz cans chopped green chilies
• 2 32 oz cartons organic chicken broth
• 1 can Rotel tomatoes (mild or hot)
• 2 chicken bouillon cubes ( I use NO CHICKEN)
• 1-2 teaspoons cumin
• 1  12 oz can white shoe peg corn, or 12 oz frozen corn
• ½ cup fresh cilantro chopped fine
• 2 15 oz cans organic black beans – drained and rinsed

Pull chicken meat from bones and shred into small pieces.

Transfer cooked chicken to a large Dutch oven.  Add the enchilada sauce, green chilies, chicken broth, bouillon cubes, cumin, and corn.  Let soup simmer 10-15 minutes.  Add chopped cilantro and rinsed black beans and let soup simmer another 5 minutes.  Serve immediately with hot bread, or tortilla chips and sour cream.

Makes approximately 14 cups.

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Tags: Chicken, chili, mexican, soup, Weight Watchers

• 3 cups organic oat flour
• 3 cups organic whole wheat flour
• 3 cups organic spelt flour
• 1 cup ground organic flax seed
• 1 Tablespoon salt
• 3 Tablespoons baking powder
• 1 ½ teaspoons baking soda
• 9 Tablespoons organic sugar

You will need approximately 5 pint sized jars with rings and lids.  Place 2 cups of mix into each jar and seal with lids and rings.  Attach instructions below for making pancakes or waffles.

In medium bowl mix together (batter may be lumpy, but that’s OK)

• 1 cup waffle/pancake mix
• 1 cup buttermilk
• 1/3 stick organic melted butter
• 1 egg

For pancakes, heat and grease griddle. Pour ¼ cup batter at a time to make pancakes. Turn only once, careful not to burn them. Serve right away with hot maple syrup.

For waffles, heat waffle iron. My waffle iron takes ½ cup batter to make 1 6” waffle. Serve right away with hot maple syrup.

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Tags: Christmas, Jar gifts, mix, Pancake, Waffle

Funnel cakes are very simple to make and the mix is even simpler.  Add the following together in a large bowl and whisk to blend.  Then pour into a quart jar and seal with ring and lid.  Attach a funnel (97 cents at Wal-mart) and you’ve got another gift that costs under 3$ to make.

For the jar mix

• 4 cups flour
• 1/3 cup sugar
• 2 teaspoons baking powder
• 1/2 teaspoon salt

Instructions for making funnel cake batter:

You will need:

• 2 1/2 cups milk
• 3 large eggs
• 1 Tablespoon vanilla
• 3 cups vegetable oil

1. In a deep medium sized skillet, heat 3 cups vegetable  oil over medium-high heat until it registers 350° to 375° on a deep-fat thermometer.
2. While oil is heating, add contents of jar to a large mixing bowl. Make a well in the center and add the milk, vanilla, and eggs; whisk until smooth.
3. Transfer about a cup of batter into a large funnel, holding a finger over funnel opening until you are ready to pour batter into the hot oil. Carefully drizzle about 1 cup batter (one-eighth of the mixture) back and forth into the oil, making a free-form lacy web.  Cook until golden on the bottom, about 2 minutes. Using tongs, turn funnel cake over and cook until golden on the other side, about 1 minute more. Transfer the funnel cake to paper towels to drain briefly. Repeat with the remaining batter.
4. Dust the funnel cakes with confectioners’ sugar and serve hot. Other toppings to consider are chocolate syrup, preserves, apple topping, cinnamon and sugar, or even caramel topping.  YUM!

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Tags: Christmas, Funnel Cake, Jar gifts, mix

These cute little jars are great for gift giving.  Although I’ve baked a few things in jars before, I baked these brownies in a regular pan and used a 3″ biscuit cutter to cut cooled brownies.  The brownie circles fit easily into these 4 oz jars.  Next I piped some tinted green, mint flavored butter cream frosting onto  the top of the brownie.  It’s that easy!  I imagine you could vary the type of brownie or bar used as well as the frosting.

You will need approximately

• 10-12 4 oz jars with rings and lids
• 1 9×12 pan of baked brownies or other type of bar
• 2-3 cups of frosting, tinted or flavored to suit your taste
• 1 gallon size Zip Lock bag with one corner snipped off for piping the frosting into the jar

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Tags: brownie, Christmas, Jar gifts

Here’s one of my hubby’s favorite fall/winter beverages. He asks me to make this mix so he can keep some at work to make whenever he wants.  I also had a request for this recipe from an old friend Pam.  The recipe is easy to make and can be stored in a pretty canning jar, or given as a gift.  Mix it with hot water to make Hot Spiced Tea, or mix it with hot apple cider for a tangy sweet fruity drink.  And I know some folks who also prefer the hot cider with a splash of rum to spice up the holidays. Anyway – make it however you want it.  Just know you have options!

2 cups Tang or instant orange drink mix

1 package unsweetened Kool-Aid lemonade mix

1/2 cup instant iced tea mix (I used Decaf)

2 cups sugar

2 teaspoons cinnamon

1 teaspoon cloves

Combine ingredients in a large bowl.  Mix well then place tea mix in an airtight container until ready to use.  The mix yields 4 cups and will fit into a quart canning jar, which also makes a pretty way to package the mix and give as a gift.

To make 1 cup of Hot Spiced Tea – add 1 Tablespoon of mix to 1 cup hot water.  You can add more or less mix to suit your taste.

To make Hot Spiced Cider – add 2/3 cup mix to 1/2 gallon hot apple cider. Stir to dissolve.

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Tags: Christmas, holiday, Jar gifts, spiced cider, spiced cider mix, spiced tea, spiced tea mix

Gift giving doesn’t have to be costly or complicated.  I’ve got a surplus of old and new jars in various sizes. These little Christmas village trees cost between 75 cents and 1 dollar.  I hot glued the bottoms of the trees and used tongs to place them in the jars.  I added a little snow mixed with glitter to create a snow globe effect.  These jars are pretty on a shelf or table top with a strand of Christmas lights or votive candles mixed in with the snow globe jars.  And when Christmas is over, the trees pop right off the surface of the jar and the glue sticks to the tree – not the jar.  Hmmm not sure if I’ve giving these jars or keeping them to enjoy.  The verdict is still out on that one!

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Tags: Christmas, Jar gifts, snow globe

I think these Apple Pie in  Jar gifts are my favorite so far – I’ve eaten a couple of them already.  I had a set of these cute little 4 oz jars to use for this project.  These babies can be baked and given as gifts right away or they can be assembled and frozen in the jar and cooked later.  Although I lined each jar with some portions of refrigerated pie crust, I think these could also be made with just the apple pie filling and the crumb topping. Either way- cook’s choice.

You will need:

• 8 4 oz canning jars
• 1 package of refrigerated pie crust – allowed to set at room temp for handling

For the filling:

• 4 Granny Smith Apples peeled and diced
• 1/2 cup sugar
• 1 teaspoon of cinnamon

For the crumb topping:

• 3/4 cup plain flour
• 1/3 sugar
• 1/3 cup soft butter no substitutions

Roll out pastry circles and cut into forths.

Press each piece of crust into a 4 oz jar.

Mix the apples with the sugar and cinnamon and spoon filling into jars, leaving 1/2″ headspace for the crumb topping.

Mix the flour, sugar, and butter together with a pastry tool or with your hands until well blended and spoon mixture into each jar.

Place jars on a cookie sheet for easy transport and place on center rack of a preheated 350 degree oven.  Bake jar pies for 25-35 minutes or until crumb topping and crust is golden brown.

Remove pies from oven and allow to cool before sealing with lids and rings.

For frozen pies, allow pies to thaw at room temperature and follow baking instructions above.

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Tags: apple pie, Christmas, Jar gifts