Jan 20

Grandma L’s Smores

3/4 Cup Karo Syrup
3 Tb Butter
1 12 oz Pakage of Chocolate Chips

Put Karo syrup, butter and chocolate chips in pot. Melt on low heat until melted. Add 1 tsp vanilla. Add 9 cups of Honey Graham Cereal. Add 3 Cups miniature marshmallows. Mix and pour onto cookie sheet. (Be sure to spray pan with Pam first.

Enjoy the best smores ever!

Jan 04

Fruit Yogurt

Fruit Yogurt
(Nurturer, Warrior)

1 1/2 cup nonfat yogurt
1 cup fruit*
1/4 cup white grape juice and peach juice concentrate

Put a coffee filter or a cheesecloth into a colander and pour yogurt in. Place a bowl under the colander to catch the liquid that will drain out. Let stand overnight in the refridgerator. Pour off the liquid and put yogurt cheese in a bowl, and with a wire whisk stir in juice concentrate until smooth. Cut fruit into small pieces and add to yogurt mixture.

*Berries, bananas, pineapple, peaches, and pears are all good. You may use cherry juice concentrate with berries. For a variety, use almonds or sunflower seeds.

Makes 2 servings

Dec 28

Crepe Shells

Crepe Shells
(Communicator, Warrior)

1 1/2 cup whole-wheat four
1/2 tsp baking powder
1 tbs frozen apple-juice concentrate
2 1/2 cups skim milk
4 large egg whites
1/2 tsp vanilla

In a medium bowl, mix whole-wheat flour and baking powder. Add apple juice (may be frozen), skim milk, egg whites and vanilla. Mix with a whisk until smooth. Batter should be the consistency o heavy cream. Spray a 6 or 7 inch nonstick frying with vegetable spray and put on medium-low heat. When pan is hot, pour 1/4 cup of batter in pan and quickly tilt pan around until batter fills the bottom and up the sides about 1/2 inch. Place pan back on burner and cook until golden brown. Use a spatula to raise on side of crepe, and with your fingers quickly turn the crepe over to cook the other side. For Communicators, fill crepe with scrambled eggs. For Warriors, fill crepes with Fruit Yogurt filling. Crepe shells keep well in the fridge for up to 4 days and make good snacks.

Makes about 16 crepe shells


Dec 28

Fruits and Oats

Fruits and Oats
(Nurturer & Warrior)

1 cup of fruit mixture
1/2 cup uncooked oats
3/4 cup nonfat plain yogurt
2 tbs frozen white-grape-juice concentrate
1/2 tsp vanilla

To make fruit mixture, use any three or more of the following fruits: cantaloupe, honeydew, melon, blueberries, strawberries, raspberries, raisins, bananas, pears or peaches. Cut into small pieces to equal 1 cup. Add oats and mix together, Mix yogurt with juice concentrate in a small bowl, add vanilla, and mix. Fold into fruit and oat mixture.

Makes 2 servings


Dec 28

Spanish Egg Fritata

Spanish Egg Fritata
(Communicator, Visionary)

1/2 red bell pepper
1/2 green bell pepper
10 medium mushrooms
1/4 medium onion
4 1/2 cups egg whites
1/2 cup Egg Beaters
1/4 cup Parmesan cheese (optional)

Chop bell peppers, mushrooms, and onion into small pieces. Pour eggs in a large bowl and add chopped vegetables and cheese, then mix together. Spray a 10-inch glass pie dish with vegetable spray and pour the egg mixture in. Bake for 45 to 50 minutes at 400 degrees.
Note: Visionaries should substitute soy cheese for Parmesan.

Makes 8 servings

Dec 28

Cherry Sauce

Cherry Sauce (Warrior)

1/2 cup dried cherries
1 cup water
1/2 cup cherry juice concentrate
2 tsp cornstarch
1/4 cup water

In a small sauce pan combine cherries, water and juice. Bring to a boil and turn down to low. Simmer until cherries are reconstituted and plump. Stir cornstarch into 1/4 cup of water. Pour slowly into cherry mixture, stirring constantly. Mixture will become thick and clear. Simmer an additional 5 minutes. Serve over hot cereal.

Makes 4 1/4-cup servings.