RUN for awareness

Recipes included here are delicious and easy ways to include healthy eating in your life.
Please email recipes you would like to share to
runforawareness@gmail.com

All recipes submitted will be reviewed to confirm healthy ingredients.

Italian Soup

4 cups vegetable broth

3 chopped carrots

2 chopped stalks of celery

1 medium diced onion

1 16 oz can drained chick peas

1 16 oz can diced tomatoes

1 bay leaf

1 tsp. sea salt

1 tsp. thyme

1 tsp. yellow mustard

1/4 cup chopped parsley

Add broth, carrots, celery, and onion to a medium soup pot and bring to a boil.  Simmer for 15 minutes.

  Add chickpeas, tomatoes, bay leaf, salt, thyme, and mustard.  Continue to simmer for 15 minutes.   Mash the soup

 with a potato masher,  leaving some of the vegetables chunky.  Garnish with chopped parsley.

Submitted By: Ashalee

Chinese Salad

2cups cooked rice –cooled

2cups bean sprouts

½ package spinach

3 sticks celery, chopped

1/3 cup raisins

1cup mushrooms- sliced

1 green pepper-chopped

½ cup chives-chopped

1cup cashews

Dressing

Mix together

1/4 cup tamari sauce

1/2 cup cold pressed oil

1 clove garlic

Pour over salad-Enjoy!

 When the rice has cooled completely mix all the ingredients together in a large bowl.  Note;

This makes a very large salad and is a great main course; serve with some wonderful multi grain bread. 

For best result use organic ingredients whenever possible.

Chunky Guacamole

2 avocados, peeled, stones removed and chopped

2 green onions, chopped

1 tomato chopped

1 fresh chile pepper seeded and minced or more to taste (I don’t use this)

1garlic minced

2 tbsp freshly squeezed lemon juice

1/4 tsp salt

½ to 1 tsp cumin

METHOD:

Cut the avocados in half and then scoop out the inside, mash with a potato masher.
Mix all the ingredients together in a medium bowl.
Put the seed from the avocado in the center of the guacamole and cover with wax paper.
The guacamole will keep for a day in the fridge.

Diana’s Apple Crisp

Adapted from Health Wanted by Nana’s Natural Food

BOTTOM

8 apples or the amount required to cover the bottom of a 9x13 baking dish

juice of 1 lemon

1 tsp of cinnamon (or a little more to taste)

2 tbsp whole wheat flour

1/4 cup raisins

sliced fresh or frozen strawberries and or blueberries

sliced almonds

a little maple syrup depending on the sweetness of the apples

Apple juice –enough to cover the bottom of the pan to º inch

TOPPING

2cups rolled oats

1/3 cup toasted wheat germ

½ cup whole wheat flour

½ tsp salt

2tsp cinnamon

½ cup honey

½ cup cold pressed oil

Note: This apple crisp is so full of nutritiously packed foods it makes a wonderful breakfast besides being a yummy desert.

Oatmeal Nut Bars

 1 cup oatmeal-if large flake grind a little bit.

1/4 cup sesame seeds

1/4 cup sunflower seeds

1/4 cup carob chips

1cup mashed dates

1cup broken nut pieces

1/4 cup raisins

Cook dates with a little water or orange juice and mash as they soften. Cool dates and then add the listed ingredients and mix well by hand.  Form the mixture into balls and put in the fridge or freezer to store.  

Roasted Potatoes and Vegetable Salad

Recipe created by Wynn MacNeil

-sweet potatoes

-white or red potatoes

-green pepper

-red pepper

-cucumber

The quantity of vegetables you roast will depend on the number of people you will be feeding.

Peel and cut the potatoes into chunks.  Place the chunks in a bowl and add some olive oil and seasoning, salt, pepper maybe some garlic-whatever you like.

Place these on a greased cookie sheet and bake 350-375 F oven until tender. They should not be hard but you do not want them to be over cooked.

Remove from the oven and let them cool.

Cut the peppers and the cucumber into chunks and add these to the cooled potatoes.

Add your favorite dressing, Italian is nice and so is a ginger dressing.  Let the dressing sit on the salad for a bit of time so the flavors have time to be absorbed but not so long that the potatoes get mushy!

Sweet Ginger Dressing

2 tbsp sesame seeds, toasted

2 tbsp dark oriental sesame oil

6 tbsp canola or safflower oil

1/3 cup rice vinegar

2 tbsp rice syrup (you can use maple syrup)

1-1/2 tbsp finely grated fresh gingerroot

1 tbsp brown rice miso

1 small garlic clove, peeled

1/8 tsp freshly ground black pepper

Put all the ingredients into a blender and blend until smooth.  This keeps for up to two weeks in the refrigerator.  

Creamy Italian Dressing

This is a delicious creamy dressing

½ pound soft tofu, crumbled

½ cup water

½ cup olive oil

1/3 cup red wine vinegar

1 tbsp Dijon mustard

2 tsp Italian seasoning

½ small red onion (small- red onion can be very potent)

1 clove garlic, peeled

1 tsp fine sea salt

1/8 c maple syrup

Put all the ingredients into a blender and blend until smooth.  This keeps in the refrigerator for 4-5 days

Dog Bones

Dry Ingredients

2 cups whole wheat flour

1 cup cornmeal

1/4 cup wheat germ

2 tsp. organic flavoring

½ tsp garlic

Wet Ingredients

1 large egg

1 tbsp olive oil

1 cup hot water

1/3 cup almond butter

Preheat oven to 275 F

Mix the dry, mix the wet; add the wet to the dry. Mix all ingredients together until smooth and turn out onto a floured surface.  Knead a few times and roll the dough to a ½ inch thick.  Cut into bone shapes and place on an un-greased cookie sheet.  Place in the oven for 2 hours until dry and hard. Let stand overnight to dry thoroughly.

Submitted by: Wynn