Okay, (per Rob) the main idea here is to include a certain type of pasta that is much higher in fiber than regular pastas, BUTalso to include several other nutrient rich foods in the process.

This makes it a VERY satisfying meal, so you don’t end up eating endless amounts of carbs, which is usually what
happens when you are served a traditional pasta dish.

So here’s the recipe:

1. 8 oz. of multigrain pasta (I use Trader Joe’s Multigrain
w/Flax)

2. 1 bag organic frozen broccoli

3. 1/2 bag organic frozen peas

4. 2 boneless chicken breasts (I use organic f.ree-range)

5. 8 oz. tomato sauce (I use Trader Joe’s sauces made from
organic plum tomatoes)

6. Additional Italian seasoning if desired

Bring water to a boil then reduce to medium high heat. Throw the pasta in first for about 5 minutes, then follow with the frozen veggies for another 5 minutes or so.

Finally add, the chicken breast (which you will have precooked), drain the water, and stir in the tomato sauce.

This will get you about 4 servings, with each serving providing about:

36 grams protein
42 grams carbs
8 grams fat
11 grams fiber
384 calories

The only problem with this meal is it could use a bit more fat! So sometimes I’ll add a teaspoon of extra virgin olive
oil after it’s finished cooking. (to the whole amount, not per serving!)

The real secret in this recipe is that we’re using a type of pasta that includes a high amount of fiber compared to the
total carbs…this slows the blood sugar spike you’d get when eating regular white pastas.

And of course by mixing it in balance with the chicken and high nutrient veggies, you have a delicious, nutritious fat
burning meal…

Bon Appetit!

Chickpeas are great for vegetarians. A half a cup has about 17 grams of dietary fiber and 19 grams of protein. They are also considered more digestible than most other beans – ie less gas!

From a nutritional standpoint, chickpeas are an excellent source of protein, proteins that are devoid of purines, and are therefore ideally suited to those who suffer from gout. With respect to other legumes they have a higher fat content, which makes them more caloric; they are therefore not what one wants during a diet. However, they are quite rich in calcium, making them a good choice for combating osteoporosis, are also rich in iron, and are an excellent source of fiber. They’re instead sodium-poor, which makes them a good bet for those on reduced sodium diets.

Soaking and Cooking Chickpeas – You can buy chickpeas in a can, but they taste so much better if you cook them yourself. If you buy raw chickpeas, in fact any dried bean or pea, check the production date on the package, because if they are too old they simply won’t soften no matter how long they soak or cook.

Watch my video lesson …

Part I -

Part II -

Here is the finished Cracker

I took a taste. They are crispy and very yummy. Savory and great for dipping. They held upfairly well in the dehydrator, but I think I will make the batter a bit thicker (like loose jelly) sothat they will be just a little thicker. Some of them (not too many) had some cracks and/or holesin them. BUT they turned out great nonetheless. We won’t be using these so much for dipping, butmore for snacking if we’re watching a movie. These chips and a tall glass of your favorite iced beverage will make a wholesome snack. Great fiber with lots of flavor.

 Equipment needed:

High power blender such as a Vitamix or Blendtec
Dehydrator: such as an Excalibur

Ingredients:

REMEMBER TO SOAK YOUR SEEDS THE NIGHT BEFORE (saves time)

• Soak 2/3 cup flax seeds (golden or amber) in 2 cups water … let stand overnight
• Soak 1/2 cup chia seeds (black or white) in 5 cups water … let stand overnight
• 5 cups water
• 1 cup celery seed (rough chopped)
• 1/2 lime (remove it from the skin of course before inserting it into the blender)
• 10 cloves garlic (I use already peeled from Costco)
• 1 medium onion • 1/4 tspn chipotle (or some kind of hot spicey powder)
1 Tbsp or more oregano (fresh or dried … I used dried)

• Water enough to make it thin (2-3 cups or more, added 1 cup at a time) Batter should be runny but not drippy. The thicker the batter, the thicker the cracker.

Mix all ingredients in vita-mixer. Start slow and bring it up slowly. Blend for 30 seconds or so. Stir in a few flax seeds just for decoration. Drop by tablespoonfuls on sheet (4 across). They will not run more than what you see as you drop them on the sheet, but if the batter is too thin they make crack. So make the batter about the consistency of loose jelly. They will thing out more they dehydrate. They may even curl for you giving you a wonderful little “scoop” for your dips/spreads.

Temperature 105 – 115 (no higher or you live enzymes die.

After you turn them the first time, sprinkle sesame seeds (or whatever else you’d like) on them. YUM !

Ideas/comments and suggestions: These chips are very tasty. The batter I made was very runny and due to the high water content it produced a very very think cracker. A few of them had some little holes in them. I didn’t mind that though because I like a very thin CRUNCHY cracker. It fools me into thinking I’m eating a potatoe chip which I love (and to be honest) miss. But if you like yours a bit thicker, just add about 1/2 cup more of hydrated seeds. That should do the trick.

They take anywhere from 12-16 hours to fully dry. Do not turn them too soon or they will be hard to seperate from the surface. Let them dry a good 11-12 hours before flipping. The recipe will easily make enough for about 300 crackers. I’ve putting my second batch into the dehydrator in a few hours, and I already have 144 (16 per tray x 9 trays) made. So you can easily feed a crowd or your family for a few weeks. They’ll keep in the fridge for a long time. You could, of course change up the spices to suit your taste.

They are wonderful.

Shortcut Lesson:
How to make your dehydrator crackers round

Will Let you know:

CHIA SEED RAW ICE CREAM

2 tbsp. chia seeds, soak for one hour or more in 1 cup of pure water
meat and milk of one thai coconut
2 cups raw cashews, soaked for 2 hours or more
1/2 cup agave nectar
1/3 cup maple syrup
1/4 cup coconut butter
2 tbsp. vanilla extract
seeds of 1/2 vanilla bean or 2 additional tsp. vanilla extract
1/2 tsp. celtic sea salt

In a high speed blender, blend the chia gel (seeds and water) with all other ingredients until smooth. Chill in your frig for an hour or more and then pour into your ice cream maker.

I hope you enjoy this delicious, nutritious and fiberful ice cream treat as much as I did!

Click on the image below to view the pdf. file. Black Beans

 
Beans are a rich source of both soluble and insoluble fiber. Soluble fiber can be dissolved in water. This type of fiber can actually lower cholesterol, because it binds with cholesterol particles in the bloodstream and removes them from the body. Insoluble fiber does not break down as it moves through the body. Instead, it adds bulk to the stools, a natural laxative effect that also helps alleviate problems associated with hemorrhoids. Both types of fiber have been shown to provide significant health benefits.

Protein is another one of the health benefits of beans. In beans, they are the richest source of vegetable protein available. Protein is vital for building strong muscles and repairing damaged tissues. Our bodies cannot make or store protein, so we must get adequate amounts from our diet. Beans, when combined with whole grain products such as rice, form complete, healthy proteins for vegans or others who are limiting their intake of animal products.

Antioxidants are compounds shown to reduce the risk of certain types of cancer, most notably prostate and colorectal cancers. Beans are an excellent source of antioxidants. In a study done by the United States Department of Agriculture in 2004, different foods were ranked by their antioxidant content. Of the top four foods rich in antioxidants, beans held three of the positions: small red beans ranked first, followed by red kidney beans in third and pinto beans in 4th.

If you suffer from diabetes, beans offer a source of complex carbohydrates that will not cause a rapid increase in blood sugar. Because the starches in beans take longer to break down, they have a low glycemic index. This means that sugar is released more slowly into the bloodstream, which keeps total glucose levels lower over a longer period of time. They are also low in calories, an excellent benefit if you are trying to watch your weight and still enjoy rich, satisfying meals.

Flax Seed Cookies

Use soaked walnuts

½ cup unsweetened apple sauce **
½ cup honey *
2 free range, organic eggs (you can also use powdered eggs)
1 orange (juiced)
1 tsp vanilla

1 cup whole wheat flour (wheat flour or your favorite gluten free mix) sure it’s whole grain
3/4 cup garbanzo bean flour (or other flour of your choice, just be sure it’s not white [dead] flour)
2/3 cup flax seed meal
1/3 cup shredded dried (or fresh) coconut
1 tsp baking soda

1 cup of raisins
1 cup of walnuts (or nut of your choice)

1/8 cup Agave (see the * below)
1/4 cup sesame seeds

Cream together applesauce and sweetener (oil and sugar). Beat in egg and vanilla. Mix dry ingredients in a separate bowl and stir into butter mixture.

Drop by tablespoonfuls onto a greased baking sheet.

Squeeze a little agave (about 1/8 tspn) on the top of each unbaked cookie
Dip into whole sesame seeds

Bake at 350F for 15-20 minutes. Don’t overcook – these cookies are already a bit crunchy / crumbly – in a good way!

* You may also use maple syrup, agave (or 1/2 cup brown or organic sugar
** or (1/4 cup + 2 TBspns. canola Oil)

NOTE: I triple this recipe, then seperate into three bathces. It makes between 95 and 100 cookies depending on how big you form your cookies.

Bake off one batch (about 32 good sized cookies) and freeze the rest. I form the uncooked dough into two batches which I make into a roll. Then I just freeze it, and cut off as many cookies as I want when I want them. It takes me about an hour, start to finish with clean up to make and freeze the dough.

Per 12 oz. serving:
Cal:170, Fat 5.5, carbs 15, fiber 3.5, protein 15
6 Large Frozen Strawberries (about 1 cup) **

6 Ice Cubes

1 cup milk of your choice, almond milk or soymilk

1 scoop of protein powder of your choice

2 Tablespoons Flax seed meal

Put all ingredients into blender and blend until smooth.

Serve with straw.  YUM.  (Mom loved it)

* LG = Low Glycemic

** Substitute: Peaches, Pears, Raspberries, Blackberries, Blueberries, Raspberries or Mangos, use bananas sparingly as they are high in carbs.

Scrumptuous (Serves 4) ~ No Cream

8 oz. Baby Bella Mushrooms (quartered)

1 Cup Cashew Cream

8 oz pasta (your choice of what type of Pasta, but I use whole wheat because it is a terrific source of fiber

1/2 cup Parmesano Reggiano Cheese (grated)
1 Teaspoons of Olive Oil
1 Tablespoon of Butter
1/2 cup Sake (white wine, or vodka)
Salt/Pepper (to taste)
Parsley (Fresh or dried (for garnish)
Nutmeg (Fresh or dried (for garnish)

Cook the pasta.  It can be cooking while you are preparing the mushrooms (below).

Cashew cream takes some time to make so you should have done that already.  Click on the link above to learn how to make it.  It’s really really scrumptuous and its very difficult to tell the differnce between fettuccini  made with cashew cream as opposed to heavy cream.    Cashews are a “good fat” however, so it is my preference to use it where I can.

MUSHROOM PREPARATION:
Clean then cut mushroom in quarters.  Add the butter and oil to a saute and melt over low heat.  Put mushrooms into Saute Pan.  Turn heat up to medium high heat and cook mushrooms until you begin to see them form a brown crust.  This doesn’t take long, so watch them  When they look done, add the alcohol to the pan to deglaze.  Give it a good stir, then remove from the heat.

In a Medium saucepan, add about 1 cup of cashew cream.  Add enough water until the “cream”  reaches the consistency of heavy cream.  Add water slowly and keep stirring til you get the desired consistency.

Add the mushrooms to the sauce.

Bring the mushroom sauce, the pasta, and the cheese to the table in seperate bowls.

I don’t like to pour the sauce over the pasta, because as it sits, the pasta sucks up all the sauce and the pasta becomes too dry.

It’s better to make individual servings, then add your garnish.

Garlic (optional) add as much as you like to the mushrooms while they are cooking.

This is a scrumptuous dish for when you feel like splurging.  Beware, it is not low fat.  It only has 2 teaspoons of butter, so other than that, all the fats used are the “good for you kind”.

Here’s the step by step videos for you.

Enjoy!

1 cup Puffins (Click on puffins pic for nutritional info)

1 Cup Banana Chips (Health Food Store)

1/8  Cup Pistachio’s  (shelled)*
1/8  Cup Pumpkin Seeds

1 cup Yogurt Almonds
1 cup raw cashews
1 cup Yogurt Raisins
1 cup garlic sesame sticks (from health food store)

Mix all together in very large bowl.  Put into containers.  Keeps for weeks, but doesn’t last in my house for weeks.

I do not allow myself more than 1/2 cup of this a day (“if” I even eat it every day), because
although it is healthy, it is very calorie dense.  However, those puffins have 6 grams of fiber
for each 2/3 cup serving.

*Be sure the pistachios are not in their shells.

You can buy the Puffins at your local health food store.  They come in other flavors too.
Many people like the peanut butter flavor.

More Recipes From Oprah’s Show

One of the recipes uses celery root.    Therefore I’ve added the following video so you’ll know how to clean it. 

Celery root is not easy to find, and if I were you I’d purchase organic roots as I’ve read that celery is one of the plants that absorbs pesticides easily.