Snickerdoode-lish Snack Cookies

For tasty other fruit, flax, grain, and nut DR GREGER DAILY DOZEN CHECK MARKS!

TRY THE AWESOME FREE APP!

Snicherdoodle-ish Cinnamon Snack Cookies

1.5 c pitted dates
1.5 c walnuts
1/2 c ground flaxseed
1/2 c Irish oats (steel cut oats)
1 Tbsp cinnamon

Combine all ingredients in a food processor for about 2 min until a dough forms. At this point, you could be done, form into balls or bars, and eat it just like that!

To make cookies, form balls and flatten. Cookies will not change shape during baking. Bake at 350 for ~15 min. Enjoy!

Here is how I sometimes do it. Dump dough on a silicone baking sheet, flatten dough with a second baking sheet. Then use a round tablespoon to sort of cut out cookie shapes right on the baking sheet. It makes about 3.5 dozen cookies. Bake at 350 for ~15 min. Enjoy!

THIS is a post with more cookie recipes (of course all my cookie recipes can be eaten for breakfast!)!

Easy Creamy Carrot or Cauliflower Soup (6 Dr Greger Check marks!)

I started with Tangy and Refreshing Carrot Soup.

Then added:
1. nutritional boost! (more Dr Greger check marks!)
There are now 6 check marks (spices, beans, veggies, flax, hemp, and oats)!
2. Instapot directions (20 min manual setting, use only 6 c water)
3. alternative base: cauliflower (cruciferous veggies rock!)

Creamy Carrot or Cauliflower Soup

2 lb cauliflower + 1.5 c garbanzo / chickpeas / chi chi beans (1 can, drained)
OR 3 lb carrots + 2/3 c beans
10 c water on stove OR 6 c water in Instapot
1/4 c ground flaxseed
1/4 c hemp seeds
1 c oats (or other grain such as quinoa...go heavier on spice range with other grain)
3 cloves garlic
1/2" fresh turmeric (1/2 tsp powder)
1/2" fresh ginger (1/2 tsp powder)
2 tsp - 2 Tbsp lemon juice
1 - 2 tsp black pepper
1/4 - 1 tsp sabji masala (or pumpkin pie spice)
1/4 - 1 tsp cinnamon

Combine all ingredients, bring to a boil, and simmer for 30 min. After cooking on stove or in pressure cooker, blend with an immersion blender, or another blender to puree to desired consistency, and enjoy!

This is thick and creamy soup. Feel free to add water to thin soup to your desired consistency. Great with a topping of hummus, and/or some veggies!




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Spice up Your Life with Spice Mixes! (3 recipes to save your life, time, and money)

Dr Michael Greger's book, How Not to Die, has most influenced my family's diet and the recommendations I give in my practice by encouraging the use of many SPICES throughout the day, everyday! We eat veggies for their vitamins, minerals, fiber, phytochemicals, and ANTIOXIDANTS! It turns out that SPICES contains loads more ANTIOXIDANTS than most veggies! FUN FACT: coffee is the top source of antioxidants for Americans!

SPICES flavorfully replace salt, AND fill us with an abundance of antioxidants! FLAVORS in foods indicate nutrient richness in the same way COLORFUL foods indicate nutrient abundance. The superfood sweet potato is much brighter and flavorful than a white potato, which lacks nutrient richness.

• One great way to add lots of spices to your life is through spice MIXES. 
• Save TIME by measuring one mixture when cooking, rather than various individual spices. 
• Save MONEY because prepared mixes charge you extra $ for the convenience they provide. There is a super selection of individual, organic spices at Whole Foods Market. 
• You gain QUALITY by avoiding extra chemicals, preservatives, bulking agents, salt, and other junk found in prepared mixes. 
• Additionally, the bulk spices I use are ORGANIC! Amazingly, organic homemade seasoning mixes are much cheaper than alternatives that often aren't even organic! 
• Finally, these mixes have superior TASTE!

Pumpkin Pie Spice

1 c organic cinnamon

1/2 c organic ginger

1/2 c organic nutmeg

1/4 c organic cloves

1/4 c organic allspice

Italian Seasoning

1/2 c basil
1/2 c oregano
1/4 c marjoram
1/4 c garlic
1/4 c thyme
1/4 c rosemary
1/4 c black pepper
1/8 c crushed red pepper

Taco Spice Mix

1/2 c each of oregano, cumin, garlic, and paprika
1/4 c each of cayenne, onion, and black pepper
1/8 c of unsweetened cocoa

I am so very grateful that some blessed soul introduced me to the amazing Richa Hingle, and her outstanding gold mine of a website, www.veganricha.com! I just cannot wait to savor her entire website, and I even imagine buying her cookbook (and I don't use or own many cookbooks)!

Vegan Richa's Indian Kitchen

Richa shares an Indian spice mix (which I haven't tried yet) called Panch Phoran, as well as a recipe for, and other information about, Garam Masala! But really, while these mixes are fitting for the post, they are not even the tip of the iceberg for all that I want to try! Yum, and thank you, Richa!

Try ITALIAN SEASONING!
Penne Italiana   
Easy Eggplant "Parm"   
Tricky Traditional Lasagna   
Meatless Meatballs   
Hearty Lentil Stew

Try PUMPKIN PIE SPICE!
Spicy Ginger Latte
Pumpkin Pie Smoothie
Pumpkin Overnight Oats
Creamy Carrot Soup
Jamaican Ginger Cake

Try DIY TACO SPICE MIX!
Lentil Tacos
Tamale Pie
Avocado Quesadillas
Mexican Lasagna
Tofu Scramble

OR you can try one of these spice mixes for a quick breakfast or snack, using the EASIEST COUSCOUS PREPARATION!

Mexican Couscous = 1/2 c couscous + 1/4 tsp taco spice + black beans + diced tomato
Other add-ins: bell peppers, red onion, frozen corn

Pumpkin Couscous = 1/2 c couscous + 1/2 tsp pumpkin pie spice + sliced banana
Other add-ins: nuts, raisins, berries

Italian Couscous = 1/2 c couscous + 1/2 tsp Italian seasoning + diced tomato
Other add-ins: white beans, greens, hemp seed

Healthy Fudgy Brownies - Simplified!

If you've already tried Peanut Butter Brownies, this recipe won't taste any different. The difference is that THIS RECIPE is EVEN HEALTHIER! I've included some previous text, since it highlights dates!

Like I often say, these are so healthy you could eat them for breakfast! In fact, that is exactly what my 10 yr-old daughter did! She said, "I had to remind myself that these were healthy, so I would stop eating them!" (she actually makes very healthy choices, but that's what she said).

Peanut butter and walnuts are healthy fats, and cocoa has it's own exhausting list of mental and and other health benefits! 

Dates rock! Check out: Dr Greger's endorsement of dates as a healthy food. In a nutshell: a worry is that dates (mostly sugar) may raise our blood sugar, raise our triglycerides, oxidatively stress our bodies, and make us fat. According to recent studies: DATES are FANTASTIC for us! Dates have no effect on triglycerides or weight, and improve antioxidant stress levels. One study proposes that dates may be an almost IDEAL food with their many essential nutrients and health benefits!

Speaking of Dr Greger, this recipe will help you achieve 5 delicious check marks on Dr Greger's Daily Dozen Checklist!

Healthy Fudgy Brownies

1.5 c black beans (or 1 can, drained, rinsed)
3 c pitted dates (60 dates if you're counting!)
2 c walnuts*
1/2" fresh turmeric (or 1/2 tsp)
1/2 tsp cloves
1/2 tsp cinnamon
2 t vanilla
1/2 c ground flaxseed
3/4 c unsweetened cocoa
1.75 c water

In a strong blender, such as a Blendtec or Vitamix, combine ingredients. Add water, 1/2 cup at a time, pulsing between, until mixture is smooth. Line a 12x18" baking sheet with a silicone baking sheet. Alternatively, use several silicone pans (Last time I used a 9x9 square pan, a bread pan, and an 8" round pan to use all the batter). Spread batter about a half inch thick on baking sheet. Bake for 40-50 min at 400 degrees F (convection: 30-40 min at 375). Enjoy!

Gently cut while warm, with a serrated knife.

*Walnuts are healthiest, and one of the least expensive, but probably any nut will work!
**water helps with mixing, but if you omit that last cup of water, or some of it, brownies will be less gooey in the middle.

These are delicious piping hot from the oven! SO YUMMY! AND even tastier the next day...if there are any left!

COMMENTS: What is your favorite dessert? Have you tried a healthy version? Is there a recipe you would like me to try to convert, sweet or savory?

Previous directions (in case this is what you prefer):
In a food processor, combine nuts, dates, spices, beans, and vanilla. Add water, 1/2 cup at a time, pulsing between, until mixture is smooth. In a large mixing bowl, combine mixture with remaining ingredients (flaxseed, cocoa, peanut butter) until smooth. Optional, add up to 1 c additional water**. Line a 12x18" baking sheet with a silicone baking sheet. Spread batter about a half inch thick on baking sheet. Bake for 40-50 min at 400 degrees F (convection: 30-40 min at 375). Enjoy!

Sugar-Free Cranberry Sauce!

Thanksgiving is one of my favorite days. Imagine - one special day for all Americans to really appreciate all that we have and spend time together with our loved ones. Here are 7 Awesome Benefits of Gratitude!

Plus, the food is the bomb! I can't get enough! Thanksgiving seems to be a meal when even the picky, veggie-haters have a favorite veggie or two on their plate, and aren't the colors lovely!

Tangy Cranberry Sauce is perfect for the holidays, or any time!

Stock your freezer with cranberries now, to enjoy all winter long!

Tangy Sugar-Free Cranberry Sauce

Tangy Cranberry Sauce
3-4 cups cranberries
1 orange
1/2 c (10 pieces) pitted dates
1/2 a cinnamon stick

Prepare the zest of half an orange. I do this by cutting away only the orange layer of the peel*. Cut the orange up in wedges**. Combine dates, orange wedges, peel, and half of the berries (or all) in food processor until desired consistency. Wrap processor rim with a towel, in case juice leaks out. At this point, you can be finished, with a very tasty, crunchy, raw cranberry sauce (shown in bottom middle photo).

OR: combine mixture, remaining berries, and a cup or so of water in a sauce pan. Bring to a boil, then lower heat, and simmer to desired consistency, around 30 min. It's delicious when hot! And lovely cool. Enjoy it any way you like!

*You can use extra orange peel for Orange Almond Biscotti Laraballs!
**I've cut the orange using lots of the white part, and I've done it cutting away most of the white. Both ways are delicious, latter is sweeter. Note that the white parts of citrus fruits provide significant cancer-protection.

Sauce in left corner has been cooked, sauce in bottom, middle photo is Raw Tangy Cranberry Sauce.

Don't you just love Thanksgiving leftovers?!

Top 10 Reasons to Chew Cinnamon Sticks, the New Red Hots!

Some reasons why I always want to have a cinnamon stick handy to nibble on (TEENY, TINY bits)!

1. Fresh breath
2. A healthy alternative to gum chewing AND Red Hot candies
3. Appetite suppressant (perhaps, read here for more; link also includes help with blood sugar control)
4. Keeps your mouth busy so you aren't eating out of boredom (also may help with smoking cessation by keeping mouth and hands busy)
5. Cleans teeth, gum and mouth health, cavity prevention

Some other benefits that have been associated with cinnamon, many for thousands of years!

6. Anti-microbial, (check out effectiveness against H. Pylori -- cause of ulcers), anti-fungal, antiviral, antioxidant
7. Flatulence, indigestion, bloating
8. Pain reducer
9. May help with cancer, cholesterol, blood pressure, arthritis, and inflammation

From Dr Michael Greger's Update on Cinnamon for Blood Sugar Control video on nutritionfacts.org

I delayed this post by a month because I became concerned about which type of cinnamon to recommend. There is more research showing benefits of cassia cinnamon on blood sugar control, but getting too much could be harmful to the liver. Ceylon cinnamon is considered the safer cinnamon. Sometimes the cinnamon you shake is a combination, and doesn't even say which kind(s). But looking back to the big picture, it's cinnamon! It tastes delicious (reason #10) and may be good for our health too! We shouldn't go too crazy with it, like everything, just like grandma used to say, everything in moderation :) Grab a stick today!

Here is a link to my other posts about cinnamon, including recipes!

4-Ingredient Banana Breakfast Cookies

These nut-free delights are so simple to make, and you'll never again have to throw away an overripe banana!

Nut-Free Banana Breakfast Cookies

6 small bananas (or 4-5 large bananas)
2 c rolled oats
3/4 c ground flaxseed
2 Tbsp cinnamon
Optional: semi-sweet chocolate chips (cookies in this pic were a treat for a family weekend away to the Chicago Marathon!...though only a few were left by the time we drove off!)

Mash bananas and combine all ingredients. Scoop onto baking sheet and cook at 350 degree for about 20 minutes, until cookies are golden.

These are great for a snack any time of day, and certainly fitting for breakfast! Here is a crunchy peanut butter version :)

Watch Flaxseed and Breast Cancer to learn about why these breakfast cookies, specifically the ground flaxseed they contain, may REDUCE tumor growth in patients with breast cancer AS WELL AS currently used breast cancer drugs.

Ground flaxseed is a nutritionally-awesome and effective baking substitution for EGGS! Why substitute eggs? Unfortunately, they do us more harm than good. While there are lots of reasons for this, let's just take a look at Dr Michael Greger's article: Why the Egg-Cancer Link? ( For more on Greger see This Dude is Awesome!)

Enjoy, and have a great week, everybody!

3-Ingredient Pecan Pie Bites!

I have now made these Snickerdoodle Laraballs (or No-Bake Cinnamon Pecan Pie Bites) several times in the last week or so. I just can't get enough, which is ok since they are super-healthy! I hope you LOVE them too!

ALL YOU NEED:

2/3 c PECANS*
1/2 c DATES (10 pieces)
1 Tbsp CINNAMON

I usually TRIPLE this recipe!

Blend everything in your food processor for a few minutes, until the dough begins to fall away from the outside walls. Form dough into balls (or bars or whatever shape you like) and viola! I always put my dough into a large plastic bag and form balls from the outside of the bag (I don't like food hands!).

*Toasting is a great addition! Toast pecans in a single layer on a baking sheet at about 400 for about 8 min. Watch closely, let them darken, taste for doneness, they should sizzle when you bite!

This mixture is super tasty with cereal and almond milk for breakfast! It's like the Apple Cinnamon Cheerios I ate as a kid, or just like when I added cinnamon sugar to cereal, another childhood memory. Only this mixture is so much healthier, adding vitamins, minerals, fiber, phytochemicals, and best of all, yumminess!

As with all Laraballs (lots of yummy flavors at bottom of this link), there is no gluten, dairy, sugar, butter, or oil, so they are truly a guilt-free pleasure. I don't think anyone should ever feel GUILT about food, and, most of the time, I enjoy practicing what I preach about this :).

After I made them, I remembered a delicious recipe I had made and loved from Melissa's My Whole Food Life, No-Bake Snickerdoodles. Her recipe is also very tasty!

COMMENTS: What healthy options do you make that remind you of something you ate when you were a kid? And who else likes (or ever liked) Apple Cinnamon Cheerios? Happy Lunar Eclipse! Did anybody see it? My family tried, but I guess it was too cloudy :(

Magic Reindeer Food

Magic Reindeer Food (popcorn, toasted pecans, salt, cinnamon)

Merry Christmas!  This is magical treat is basically popcorn, cinnamon, and toasted pecans. Delightful!

Magic Reindeer Feed

1/2 c or more popcorn kernels (use air popper)

1 c pecans

2 tsp cinnamon

Break pecans into smaller pieces and top with cinnamon.  Fill cookie sheet with single layer of nut pieces.  Set oven to 425 degrees and place pan of nuts in oven right away (while oven heating) and set a 10-minute timer.

Next, pop your kernels. Remove nuts from oven. Mist popcorn with just a spray or two of water (very little so not soggy) from a spray bottle. Combine popcorn and nuts, and shake in a covered container, and enjoy!

Reindeer, elves, Santa, and other children and adults will love this simple treat!

Here is a link from Christmas Letter Tips for a Magic Reindeer Food tag that you can print.  There is a cute poem that encourages kids to feed the reindeer and head to bed!  And here is one I made :)

COMMENTS: What treat do you leave out for Santa? Cookies and milk? Carrots and apples? Popcorn and pecans? I wish you a wonderful holiday!!

Pumpkin Overnight Oats

I finally gave these overnight oats a try, and when last night I made them for the third time in a week, I thought I should share! If you don't want to wait until tomorrow to eat them, just cook them up on the stove! Here is the recipe for two hearty servings.

Pumpkin Overnight Oats
1.5 c rolled oats
2 Tbsp chia seeds
1/2 c pumpkin puree
2 tsp cinnamon (more or less depending on your taste buds!) or some pumpkin pie spice
1-1.5 c water (I used 1.25 for thick oatmeal)
1/2 c Oatmeal Raisin Cookie Dough Laraball crumbs

Stir it all up, put it in the fridge, and go to bed.  Enjoy a nice breakfast with no work in the morning!

NOTES

If you don't have any Oatmeal Raisin Cookie Dough handy, just chop up some walnuts and dates, and add a dash of salt!

Pumpkin puree: I got a HUGE can at Gordon Food Service and divided it into 1 cup servings (a dozen or so!) for easy use in the future!

Instead of water, you can use any type of milk for a creamier version.

Try other Laraball flavors as well (minus the pumpkin most likely :).

Please omit salt :)

COMMENTS

What is your favorite activity for fall?  I really love apple picking, and it's getting cold, and we haven't done it!  Fingers crossed for one more nice day when we aren't busy!

5 Minutes + 5 Ingredients = My New Favorite Breakfast!

"It tastes like pancakes and smells like French toast bread!  Can we eat this for breakfast every morning?!" -- combined quote from my two daughters :)

Quick and Healthy French Toast Quiche

1/2 c "eggs" (2 Tbsp ground flaxseeds, 6 Tbsp warm water, dash of turmeric for color, and then a dash of pepper so you get the most out of your turmeric!)

1/4 c almond milk

1-2 pieces toast, ripped in pieces (high quality bread)

1-1.5 tsp cinnamon

1 Tbsp chia seeds (for a surprisingly sort of sausage-y texture/taste...not that I've had sausage in the last couple of decades!)

1 tsp pure maple syrup (optional, if you want extra sweetness!)

Combine all ingredients and cook in microwave for ~2 min. Drizzle a splash of pure maple syrup for an authentic French toasty taste, and enjoy :)

NUTRITION NOTES

• Maple syrup is better than refined sugar, but it's still sugar!  So just a splash!
• For bread, I prefer a "sprouted grain" or homemade from our bread maker. Please at least use a 100% whole grain bread.

Makes 1-2 servings. Eat as single serving, or divide mixture in to bowls to cook, or cut in half after cooking to share.

Delightful Dessert-y Snack

Sharing a savory snack!

It reminds me of a childhood treat of the extra pie crust around from the edges baked with cinnamon sprinkled over it!  Only, of course, this version is much healthier!

Chop, smash, or leave whole, 1-2 cups pecans.
Spread evenly over rimmed baking sheet.
Bake at 400 (convection) or 425 (conventional) for 10 min.
Let cool (be sure to taste some warm and toasty!) and pour into storage container.
Sprinkle nuts generously with cinnamon (around a Tbsp) and stir, or just close lid and shake.
Slice a banana and sprinkle as much of mixture on top, and enjoy!

Extra stays nicely for a few days, though it doesn't have much chance to sit around long before being gobbled up by me!...really good all by itself!

It's so healthy and simple! And YUM!  I adore those toasted pecans!  They're delicious with BRUSSELS sprouts!

Read here for the benefits of HEALTHY FATS, AND NUTS in particular!

COMMENTS: are you one to prepare for the holidays early, or wait until the last minute?  Or star early and still have things left to do at the end, like me!?

Autumn Harvest Salad

SUPER EASY and NUTRITIOUS!

Autumn Harvest Salad

1 can garbanzo beans

1 c plain non-dairy yogurt CLICK here for Benefits!

1/2 c fresh cranberries (or you can try dried cranberries)

1/2 c walnuts CLICK here for 3 Wonderful Reasons to Be Wild about Walnuts!

1 apple, chopped

pepper, cinnamon

Great on its own, whole wheat toast, or a roll-up of flat bread (Flatout) or a tortilla!

COMING SOON: Benefits of cranberries!, Pumpkin Bread Dip, and Berry Kale Popsicles

COMMENTS: The leaves are just gorgeous this year! What are your favorite fall foods and activities? Have you jumped in any leaf piles yet this year?

Va Va Voom -- Video on Vitality!

Click on the image below to hear about why you'll LOOK fabulous when you EAT right!

It's a GREAT LITTLE VIDEO straight from one physician who has done tons of first hand research on this stuff and written lots of great books, including one mentioned in the video called the Wrinkle Cure.

Note: video is nothing about business, even though it's on a "busienss" news show :) 

How awesome is it that by eating bright colored foods (that are grown!) you can look BEAUTIFUL AND HEAL your insides dramatically!?  Here is another post about Attractiveness and Veggies!

Dr Perricone mentions 4 specific foods in this video: watercress, CHIA seeds, cinnamon, and turmeric (you can click on turmeric or  CHIA seeds for other posts I've written!)

Nicholas Perricone has written many wonderful books about the HOWS and WHYS of this simple concept and I introduced him recently when talking of the BENEFITS OF GREEN TEA!  So you can read a bit more HERE!

Plus, check out Nicholas Perricone's Books!

COMMENTS: Did you think this guy was really calm?  I loved that about this video as much as all of his TOTALLY awesome information!  Watch again and see!  Are you a calm or excited person?  I am definitely an excited person, but I definitely see the value and benefit of calming down.  I enjoy BOTH calm and excited!  Some day I'll post about Eckart Tolle's A New Earth which has many beautiful life lessons that I love.  For one, I suppose he first introduced me to calm.  Have a great day!

Cinnamon Cranberry Confections

A new Larabar Ball for you to try!

Imagine the yummy goodness of a date and nut roll (if you can! not many people have them anymore!) -- without the butter and sugar!

Cinnamon Cranberry Confections

1/3 c walnuts

1/4 c almonds

1/3 c raisins

1/8 c cranberries

1/4 tsp cinnamon

1/4 tsp salt

Combine all ingredients in a food processor. Follow directions in Brownie Bites or go the Skinny Mints link to read more about how nutritious these treats are, as well as a recommendation for a food processor that is great for these treats, as well as for making baby food out of whatever you parents enjoy! We once even blended up a sub sandwich for our oldest child when she was still too little for sandwiches!

Let me take a minute to highlight some key benefits of cinnamon and cranberries!

Cinnamon

This sweet herb's main claim to fame is its ability to help stabilize blood sugar. This is not only beneficial to people with diabetes, but to anyone who ever experiences that crash and born that comes with a sugar high!

Cranberries

These berries have been found to prevent and significantly improve the condition of urinary tract infections! Effectiveness has come to challenge even the mostly widely utilized antibiotic drugs. They may also prevent cancer!

To get fresh-you updates, you can sign up to the right of this post, below "Popular Posts", to "Follow by Email" and/or you can "like" my Facebook page here. THANKS!

WHAT DO YOU THINK? TELL ME IN A COMMENT: Do your kids like to help you cook and bake? What do you make with them? Do they eat more when they help?

No-Bake Carrot Cake!

Per request :) Plus, I gave one of these to a guy on an airplane and he said they were "FANTASTIC!" ...he also said he hadn't had breakfast; but hey, these could be your breakfast! They are nutritious and filling, and easy to bring with you where ever you go!

No-Bake Carrot Cake
1/3 c almonds
1/3 c walnuts
1/4 c raisins
1/4 c pitted dates
1/2 to 1 tsp cinnamon
1/2 to 1 tsp allspice
1/2 to 1 tsp unsweetened coconut
1 Tbsp pineapple juice (I use from canned pineapple in juice)
1/2 carrot (3-4 baby carrots)

Simply blend all ingredients in a food processor until they stick together like a gooey dough. You can leave a bit CHUNKY to better resemble carrot cake! Then you can put the whole dough ball into a resealable bag and make them into balls without getting gooey hands; one inch diameter works well. We keep refrigerated, though this probably isn't necessary. Freezing works really well too! Enjoy!

You can also try Skinny Mints (chocolate-mint Laraballs...like Thin Mint Girl Scout cookies) and PB&J Poppers!

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WHAT DO YOU THINK? Tell me in a comment below: Do you talk to strangers on airplanes? Has anyone ever offered YOU food? Would you eat it?