Favorite Recipes

Breakfast-Apple Crisp

1 small apple cored, peeled, and sliced
½ C oatmeal
1 T butter
½ C Dannon lite & lively vanilla yogurt
Cinnamon to taste

Directions: Heat oven or toaster oven to 400. Spread sliced apple on pam-sprayed cookie sheet. Cut butter into oatmeal and add cinnamon. Crumble over top of apples and bake for 15 minutes. Top with yogurt and eat.


14 C oatmeal
1 C wheat germ or oat bran
1 C sunflower seeds
1 C flax seeds
1 C sesame seeds
1 C chopped almonds or hazelnuts
1 C raw honey
½ C Butter
¾ C concentrated 100% frozen juice (any flavor you desire–I like Welch’s white grape peach or white grape raspberry)
*Optional: Dried fruit (no sugar added) such as blueberries or strawberries.

Directions: Preheat over to 250. Combine dry ingredients in a large roasting pan. In a saucepan, heat honey, butter and fruit juice until warm (not hot) and liquid. Mix into dry ingredients. Spread on 3 ungreased cookie sheets. Bake 36 minutes (can go 48-60 min. for crunchier granola), stirring at 12 minute intervals.

Fresh Corn Salsa

1 ½ lb. ripe tomatoes
1 med. Jalapeno chopped
1 c fresh corn
¼ c chopped red onion
¼ c cilantro
¼ c Italian dressing

Oat Bran Muffins

2 1/2 C oat bran
1 C ground flax seed
1 T baking powder
1/2 tsp salt
3 oranges, washed/peeled /seeded
3/4 C honey
1 C buttermilk
1/3 C canola oil
2 eggs
1 tsp baking soda
1 1/2 C raisins or craisins (optional)
1 heaping T cinnamon
1 heaping T nutmeg
1 tsp. ground cardamom (optional

Heat oven to 350. Combine oat bran, flaxseed, baking powder and salt. Set aside. In blender, puree oranges. Add buttermilk, honey, oil, eggs and soda; blend well. Pour mixture into bowl of dry ingredients and mix until well blended. Add spices and mix well. Fold in raisins if desired. Pour batter in muffin cups to 3/4 full. Bake 20 min. til toothpick comes out clean. Makes 12 large or 24 small muffins.

Afternoon Snack-Dreamsickle Shake

½ serving EAS vanilla shake (1/2 C)
1 C orange juice
½ C ice

Directions: blend until smooth.

Evening Snack-Fruit delight

¼ C sliced fresh strawberries (or blueberries)
½ banana sliced
½ C plain yogurt
1 scoop EAS vanilla protein powder

Directions: Stir protein powder into yogurt. Mix over fruit and eat.

Dessert-Fruit Crisp

*I don’t really have exact measurements for this because you can’t really go wrong.

Preheat oven to 350. Spray the bottom of a large cake pan with cooking spray. Spread frozen or fresh berries or fruit (any kind or mixture—we like raspberries, blackberries, apples, and peaches and you can combine any of them as well) on bottom of pan. In a saucepan, combine a whole container of 100% frozen concentrated juice (any flavor you prefer, including apple—try pineapple orange for a wonderful tangy flavor) with 2 T corn starch (while cold). Heat until boiling so it thickens. Pour evenly over fruit. Over top, crumble a mixture of 2 C oatmeal, ½ C flour*, ¼ C butter, cinnamon. Bake 30 minutes and serve with ½ C Dannon lite & lively vanilla yogurt. *Since I have a wheat allergy, I use Pamela’s Baking Mix, a delicious, healthy, wheat-free mix for making all kinds of great baked goodies.

Food Craving Tips:

Use trial and error to discover which foods make your blood sugar rise and give you cravings instead of feelings of satisfaction and then avoid those foods. They can be different for everyone. In my experience, most food addicts must avoid caffeine (can also cause depression), processed sugar, and alcohol. It’s also important to realize that fake sugars (splenda and nutrasweet) are not the greatest for you and can give you cravings just like sugar, so try to use natural substitutes such as fructose or stevia. For night cravings, try a cup of hot tea with sugar free creamer (Jasmine Green Tea is one of my favs), or make up my dry chai mix (use sugar free) to keep on hand for cravings—it’s quite decadent!

Favorite Chai Recipe
  • 1 Cup Powdered Milk
  • 1 Cup Non-Dairy Creamer (Dry)
  • 1 Cup French Vanilla (Dry) Creamer (use sugar-free)
  • 2 ½ Cups Splenda or can mix with fructose or stevia to taste
  • 1 ¼ Cups Instant Tea (unsweetened)
  • 2 teaspoons Ground Ginger
  • 2 teaspoons Cinnamon
  • 1 teaspoon Ground Cloves
  • 1 teaspoon Cardamom

Mix all ingredients in a large bowl or pot. Put into blender 2 C at a time and blend until smooth. Store in airtight container. 3 heaping teaspoons per cup.

Makoto Ginger Dressing
  • Approx. 2 T fresh ginger, peeled
  • ½ C rice wine vinegar
  • ¼ C diced onion
  • 1 T water
  • ¼ C olive oil
  • 1 t sesame oil
  • 1 T tomato paste
  • 1 pinch sugar, or sugar substitute (I use Truvia)
  • 1 pinch salt
  • 2 T soy sauce
  • 1 large clove garlic

Combine all ingredients in blender and process to preference (smooth or slightly chunky). Store in refrigerator (if it lasts that long).

Authentic Mediterranean Salad Dressing
  • Fill a cruet 2/3 full of fresh squeezed lemon juice
  • Add about 8-10 cloves of pressed garlic
  • Fill the rest of the way with olive oil
  • Add salt to taste

Store in refrigerator and enjoy. To unsolidify olive oil when ready to use, set out on counter for 15 minutes before using or else put in microwave for 10-15 seconds.