Fresh Fruit Dip

1/2 c mayonnaise
1/2 c sour cream
1/3 c orange marmalade
1 T rice milk

In a small bowl, whisk the mayonnaise, sour cream, marmalade and milk. Refrigerate until serving. Serve with fruit. Especially good with fresh strawberries and green grapes. Yield: 1-1/3 cups.

Oven Omelet

1/4 c butter
1 1/2 dozen eggs
1 c sour cream
1/2 of a 10 oz package of frozen spinach
1 c rice milk
2 t salt
1/4 c chopped green onions
1 c shredded Colby Jack Cheese

Heat oven to 325 degrees. Heat margarine in 13x9x2 baking dish in oven until melted, and swirl around to coat dish. Thaw spinach and wring dry in a clean towel. Beat eggs,sour cream, milk and salt until blended. Add onions and spinach.

Pour into baking dish. Bake for 25 minutes. Take out and sprinkle with the cheese,
then return to oven for 10 minutes or until eggs are set and the cheese is melted.
Garnish with chopped chives.
Serves 8-10

Mint Nut Bread

2 1/2 c rice flour
1 c firmly packed brown sugar
3 1/2 t baking powder
3 T extra virgin olive oil
3/4 c apple juice
3/4 c rice milk
1 egg
1 c chopped walnuts
1 c chopped fresh mint

Preheat oven to 350 degrees. Mix the flour, sugar, and baking powder in a large mixing bowl. Whisk together the oil, milk, and egg. Blend the mixtures together.
Add the walnuts and mint.

Bake in greased bread pans in the preheated oven for 50 to 60 minutes. Cool and slice. Ages and freezes well. Serves 8

Sage Cream Cheese

2-8-oz. pkgs. cream cheese, softened
1/2 c butter, softened
1 T lemon juice
3-4 t minced fresh sage
1 clove garlic, minced

Blend all ingredients well. Serve at room temperature. Serves: 8-10

Rosemary Fruit Punch

46-oz. can pineapple juice
1/2 c Splenda or 1/4 c stevia
5 t fresh rosemary
1 1/2 c lemon juice
1 liter bottle pale-dry ginger ale
2 c water
Fresh lemon slices and fresh sprigs of rosemary

Make a concentrate by bringing to a boil 1 c of the pineapple juice, the Splenda or stevia, and rosemary. Decrease heat and simmer for 5 minutes. Strain and cool.

To serve, add the concentrate to the remaining pineapple juice, the lemon juice, and water. Pour into a punch bowl over ice and add the ginger ale. Float fresh lemon slices and rosemary sprigs on top. Serves 16

Raspberry Iced Tea

4 qts. water
1 pkg (12 oz) frozen unsweetened raspberries
1-1/2 c Splenda or 3/4 c stevia
10 individual tea bags
1/4 c lemon juice
Raspberry Ice cubes (see below)

In a Dutch oven, bring waster to a boil. Remove from the heat; stir in the sugar
until dissolved. Add the raspberries, tea bags and lemon juice. Cover and steep for 3 minutes. Strain; discard berries and tea bags. Cool. Serve over ice. Yield: 4 qts.

Raspberry Ice Cubes: Gently rinse the fresh berries. Then place three berries in each section of an ice cube tray. Fill each section of the tray with the Raspberry Tea. Freeze the trays several hours or overnight.

Serves 16

Simple Breakfast Ideas for One

Pancakes, waffles or French Toast are simple to fix, and serve. Even if you make the pre-made varieties they can be spruced up with these toppings:

Fruit Sauce: Place 2 T of water in a small pan. Add a handful of fresh or frozen blueberries, raspberries, or strawberries to the pan. Cook, partially covered, until the juice is released. Add a little stevia or Splenda and lemon juice to taste. Serve as a topping!

Apple Banana Topping: Slice 1 small apple and 1 banana. Melt 2 T
of butter in a skillet. Cook the fruit until it's soft. Serve it over the pancakes or waffles and top with maple syrup or confectioners' sugar if desired.

Very Simple Toppings: Heat any flavor of pie filling in a microwave safe bowl until warm and serve. Sprinkle the pancakes, waffles or French Toast with chopped nuts and berries, then top with syrup.

Switchel

1 c boiling water
1 T honey
1 T herb vinegar (made with apple-cider vinegar)

Fill a cup with boiling water to dissolve the honey. Serve hot or iced for a low-calorie, winelike drink. In days of yore, this energy refresher was drunk as a thirst quencher. It also acts as a diuretic, and its potassium gives added energy. Serves: 1

Just in Case Fruit Salad

a can of fruit cocktail drained -- save a little juice for after
a container of cool whip
bananas sliced
a small bag of mini marshmallows -- I like the pastel colored ones

mix all together
if it looks a little dry add some fruit cocktail juice --
a little bit at a time to your own liking (you don't want it watery!)
you can add coconut flakes too if desired
Serves 8-10

Ginger Limeade

6 c cold water, divided
1/2 c Splenda or 1/4 c stevia
3 T chopped peeled fresh ginger
3 T grated lime rind
1 1/4 c fresh lime juice (about 6 limes)
10 mint leaves

Combine 1/4 c water, Splenda or stevia, ginger, rind, and mint leaves in a blender, and process until well blended. Cover; chill for 2 hours.

Add remaining 5 3/4 c water and juice; stir to combine. Yield: 4-2 cup servings

Diabetic Roasted Florets

8 c bite-size cauliflower or broccoli florets (about 1 head), sliced
2 T extra virgin olive oil
1/2 t salt, or to taste
freshly ground pepper to taste
lemon wedges (optional)

Preheat the oven to 450 degrees F. Place florets in a large bowl with oil, salt and pepper and toss to coat. Spread out on a baking sheet. Roast the vegetables, stirring once, until tender-crisp and browned in spots, 15 to 25 minutes. Serve
hot or warm with lemon wedges, if desired. Yield: 4 servings

Sugar Free Pecan Pie

1 (9-inch) unbaked crust
1 c maple syrup
4 eggs
1/8 t salt
1 t vanilla extract
1 c Splenda or 1/2 stevia
2 T butter
1 c pecans

Preheat oven to 350 degrees F. Beat eggs slightly; add syrup and vanilla extract.
Melt butter and mix into egg mixture. Add salt and Splenda or stevia. Beat well, then add pecans; stir and pour into pie shell. Bake for about 60 minutes or until center is firm.

Barbecue Beans

1 pound pinto beans
1 gallon water
3 T chili powder
1 t garlic powder
2 t salt
4 T Splenda or 2 T stevia

Wash beans, discarding any bad or half beans. Fill large pot with beans and water. Add chili and garlic powders. Bring to a rolling boil and continue to boil for 2 1/2 hours, adding 1-2 quarts additional boiling water as needed to keep beans from sticking to bottom of pot. Reduce heat to low and add salt and Splenda or stevia. Simmer 15 minutes more, stirring occasionally. Makes 8-10 servings.

Double Layer Birthday Cake w/Cocoa Frosting

3 c rice flour
1 3/4 c Splenda or 1 c stevia
1 1/4 c water
1/2 c shortening
2 eggs
2 1/2 t baking powder
1 t salt
1 1/2 t vanilla extract

Preheat oven to 350 degrees. Grease and flour two cake pans. In a large bowl, combine all ingredients. Using an electric mixer, beat until well mixed, approximately 4 minutes. Pour batter into cake pans. Bake 40 to 45 minutes, or until toothpick inserted in center comes out clean. Cool in pans 10 minutes before removing to wire racks. Frost when completely cooled.

• • • • • • • • • • • • • • •
Cocoa Frosting

1/2 c butter, softened
1/2 c Hershey's® unsweetened cocoa powder
2 2/3 c unsifted confectioners sugar
1/4 c water
1 t vanilla extract

Beat butter on medium speed in large mixer bowl until softened, about 1 minute. Add remaining ingredients. Beat on low speed until ingredients are moistened. Beat on medium speed until creamy.

Fruit Sauce

Cook 1 bag of frozen unsweetened blueberries + 3/4 c water + 1/4 c honey or maple syrup. In about 10 minutes when fruit is tender, stir in 1 T + 1 t tapioca starch dissolved in 1/4 c cool water. Stir for about two minutes until it bubbles, thickens, and the liquid becomes clear. [May cut peach slices into bite-size pieces while fruit is cooking, if you wish.]

Spoon warm blueberry sauce over the warm Maple Cake or Sweet A-B-Q "Corn Bread" for a delicious - and memorable - breakfast

Simple Simon Maple Cake

1/2 c + 1 T amaranth flour
1/2 c + 1 T unroasted buckwheat flour
1/2 c + 1 T quinoa flour
1 t baking soda
1 t cream of tartar
1/2 t salt
1/3 c extra virgin olive oil
2/3 c maple syrup
1/4 c chopped pecans, optional

Preheat oven to 350. Non-stick spray a pie plate. Combine dry ingredients and whisk well, or sift. Combine oil and syrup in measuring cup and pour over dry ingredients. Using a rubber spatula, stir until flour disappears. Scrape batter into prepared pan. Scatter the chopped pecans over the top, if using. Bake 20-22 minutes or until a pick inserted in center comes out clean. Cool 10 minutes before cutting. Full recipe yields 6-8 wedges, half recipe yields 3-4 wedges.

Serve plain as you would a coffee cake, with a cup of tea, or use as dessert. Second-day egg-free baked goods can seem dry, so here's a delicious tip: Use leftovers (that were wrapped tightly overnight) the next morning for breakfast. Split each wedge horizontally and top it with a fresh or cooked fruit sauce, shortcake-style.

Amaranth, Buckwheat & Quinoa CORN BREAD

While not a sandwich bread, this corn-bread-type-bread is wonderful with salad, soup or stew, or for breakfast (topped with a fruit sauce or a little all-fruit jam).

1/2 c + 1 T amaranth flour
1/2 c + 1 T unroasted buckwheat flour
1/2 c + 1 T quinoa flour
1 t baking soda
1 t cream of tartar
1/2 t salt
3 T extra virgin olive oil
1/4 c maple syrup
1 c rice milk or water

Preheat oven to 350 degrees. Lightly coat a 9-inch pie plate with non-stick spray, or oil and dust with flour. Combine flours, baking soda, cream of tartar, and salt in a bowl and whisk to blend. Measure the oil, maple syrup, and rice milk or water in a 2-cup glass measuring cup, and stir. Make a "well" in the center of the flour and pour in the liquids. Use a rubber spatula to stir a few swift strokes - only until all the dry ingredients are moistened. Transfer at once to prepared pan. Batter will be quite stiff, yet when you scrape it into the pan, it still pours. (In other words - although stiff, it's still a heavy batter rather than a dough.) Bake about 20 minutes or until the center springs back when lightly touched, and a pick inserted in the center comes out clean. Cool in the pan 10 minutes before cutting. Best served warm, or at least the same day. Yields 1 pie plate of cornbread-type bread (6-8 pieces)

VARIATIONS: SWEET A-B-Q "CORN BREAD"
Substitute pineapple, apple, orange, pear or white grape juice for the water, and add an additional 1/4 t baking soda to dry ingredients. Or if you prefer, add 1/2 t white stevia powder to the dry ingredients (with no extra soda). This sweet version resembles coffeecake.

SPICED A-B-Q "CORN BREAD"
Following the recipe for SWEET A-B-Q "CORN BREAD", add ONE of the following to the dry ingredients, whisking well to mix:
1 t powdered ginger
1 t cinnamon
1 1/2 t pumpkin pie spice (gives bread a very nice flavor!)
1/2 t freshly-ground nutmeg

INDIVIDUALIZED "CORN BREAD"
If you don't have all three flours on hand, or if you don't tolerate one of them, use 3/4 c of each of the two remaining flours, plus 3 T either ONE of the flours. Texture and flavor will still be better than with any one flour alone.

Apple Sandwiches

1/4 c almond, cashew, peanut sunflower butter
2 T unsweetened applesauce or applebutter
8 slices of rice flatbread
Sprinkling of sunflower, sesame, or pumpkins seeds, raw or toasted (optional)
Raw apple slices, thinly sliced (see Variations)

Mix the nut butter and applesauce in a small bowl. Spread each flatbread thinly with the nut butter mixture. Sprinkle four of them with a few seeds for "crunch", if you want them, and top with apple slices. Put the remaining four thinly-spread flatbreads on top of the apple slices, spread side down. Wrap snuggly in plastic wrap for the lunch box. Makes 4 small sandwiches

VARIATIONS
Try with other fresh fruits such as pear, apricots, nectarines, or banana, each sliced to fit the small sandwich.

Rice Flour Pancakes/Flatbread

1 c brown rice flour
1/4 t salt
3/4 t baking soda
3/4 t cream of tartar
2/3 c cooked brown rice, leftover is fine
1 c rice milk, or lukewarm water
2 T extra virgin olive oil

Preheat the griddle or 2 non-stick skillets. Combine ingredients, making a medium batter. Spoon tablespoonfuls of batter onto hot griddle. When edges brown and just begin to seem dry, turn to cook the other side. Repeat with remaining batter. If batter thickens, add a little more liquid. Serves 2-3

VARIATIONS
Replace up to 1/3 of the flour with ground nuts or seeds. Add 1/4 t of cinnamon or 1/2 t of ginger to the batter. Use up to 3 T of oil in the batter if your griddle tends to stick, and oil the griddle if you need to.

Berries a la mode

Place 2 c berries, such as raspberries, blueberries or strawberries, in a baking dish. Sprinkle with 1/8 t cinnamon and 1/3 c low-fat granola. Bake at 350 F until fruit is bubbling, about 30 minutes. Top each serving with 1/2 c fat-free vanilla ice cream.

Plum Salsa

Mix together 1 c chopped plum, 1 t dried cilantro, 2 T chopped onion, 2 t cider vinegar, dash of salt. Serve with roasted or grilled chicken breasts.

Romaine and Fresh Strawberry Salad

Combine 2 c romaine lettuce and 1/2 c sliced strawberries in a bowl. Drizzle with 1 1/2 T raspberry vinaigrette dressing and toss well. Sprinkle with 1 T cashews.

Frozen Fruit Pops

In a blender, add sliced strawberries and bananas, 1/4 cup orange juice, and 3/4 cup low-fat strawberry yogurt. Blend until smooth. Pour into 2- to 3-ounce molds or paper cups with sticks placed in the centers. Freeze for 3 hours or until completely frozen.

Grilled Fruit Slices

Cut apples and pears into chunks, brush lightly with extra virgin olive oil and sprinkle with cinnamon. Place on skewers or wrap in foil. Grill on low heat for 3 to 5 minutes.

Fresh Vegetable Soup

In a large pot, add 1 T olive oil and chopped vegetables, such as onions, carrots, green beans and celery. Saute until tender, about 3 to 4 minutes. Add 4 cups chicken or vegetable stock, 3 cups water, a few sliced potatoes (peeled) and season with salt, pepper and parsley. Bring to a boil and cook until the potatoes are tender, about 15 minutes.

Honey-glazed Sweet Potatoes

4 large sweet potatoes
1/4 c water
2 T brown sugar
2 T honey
1 T extra virgin olive oil

Peel and chop sweet potatoes. Toss with a mixture of water, brown sugar, honey and olive oil. Arrange on a baking sheet. Cover with foil and bake at 375 F for 45 minutes. Remove the foil and bake another 15 minutes until the glaze is thick and the potatoes are tender.

Hot Apple Oatmeal

1 c quick cooking oats
1 c unsweetened apple juice
1/2 c unsweetened applesauce
1/4 t cinnamon

Mix oats and juice in a small saucepan over medium heat. Bring to a boil, then remove from heat and cover. Let stand for 5 minutes. Add applesauce and cinnamon and stir well. For more fiber, add 1 T. dried fruits, nuts or bran.

Salad Herbal Vinegar

Use this tart vinegar alone as a light, fat-free salad dressing, or combine it with some olive oil,salt and pepper to make a mellower dressing.

1/4 c thyme
1/4 c Greek oregano
1/4 c marjoram
1/4 c chives
1/2 c white wine vinegar
1/2 c red wine vinegar

Combine and store in a dark container.

Provençal Vinegar

The flavors of Herbes de Provence are excellent for marinating pork.

1/4 c thyme
1/4 c basil
1/4 c summer savory
1/4 c sage
2 T rosemary
2 T lavender blooms
6 fresh bay leaves

Combine and store in a dark container.

Lemon Herbal Vinegar

Use this tart vinegar to give a zip to vegetables, in a refreshing salad dressing, or in a chicken marinade.

1/4 c lemon thyme
1/4 c lemon grass
1/4 c lemon balm
1/4 c lemon verbena
1 T lemon peel
2 c white wine vinegar

Combine and store in a dark container.

Fines Herbes Herbal Vinegar

This light vinegar gets its flavor from the four fine herbs of classic French cooking. It gives a nice flavor to sautéed or steamed vegetables, and makes a nice salad dressing.

1/4 c parsley
1/4 c French tarragon
1/4 c chives
1/4 c chervil
2 c champagne vinegar

Combine and store in a dark container.

Bouquet Garni Herbal Vinegar

Use this vinegar to deglaze a pan after sautéing meats, in a salad dressing, or in a marinade for any type of meat.

1/4 c rosemary
1/4 c thyme
1/4 c parsley
6-8 fresh bay leaves
2 c white wine vinegar

Combine and store in dark container.

Marinated Fruit Salad

Marinade: 1/2 c honey
1/4 c water
1/4 c lemon juice
1/4 c orange juice

Fruit for salad:
2 c raspberries
2 c black berries
2 nectarines, sliced
2 c halved strawberries
1 c blueberries

Combine honey and water in small saucepan and bring to a boil over high heat. Reduce heat and simmer 5 minutes, stirring occasionally. Add lemon and orange juices and cool completely.

Place all the fruit in large bowl and pour the cooled marinade over all. Cover and refrigerate at least 2 hours before serving. Serves 8

Baked Chicken

2 T extra virgin olive oil
2 T butter
1/2 c rice flour
2 t poultry seasoning
1/2 t salt
1/2 t black pepper
4 boneless, skinless chicken breasts

Heat oil and butter in a Dutch oven. Mix together flour, poultry seasoning, salt and pepper. Dredge chicken in flour mixture and brown evenly in Dutch oven.

Cover and place in a 350 degree oven for 60 minutes. Serve.

Apple Bread

3 c grated apples

Cream these ingredients together.

2 c Splenda or 1 c stevia
1 1/4 c extra virgin olive oil
3 eggs
2 t vanilla

Sift together:

3 c rice flour
1 1/2 t baking soda
1 t salt
2 t cinnamon

Add dry ingredients to creamed mixture alternately with grated apples. Place in well-greased and floured pans 2/3 full. Bake at 325 degrees for about 50 to 60 minutes.

One recipe makes slightly more than 3 small loaves. Double the recipe makes 7 loaves.

Gingerbread

2 1/2 c rice flour
1 t baking soda
1 1/2 t ginger
1 t cinnamon
1/2 t nutmeg
3 eggs
1 c butter
1/2 c stevia or 1 c Splenda
3/4 c hot water
1 c light molasses

Preheat oven to 375° and grease and flour a 13x9x2 inch pan. Sift flour, baking soda and spices in a bowl on high speed. In separate bowl, beat butter, stevia or Spenda and eggs until smooth and fluffy. On low speed, beat in molasses and hot water. Add the flour mixture and beat until smooth. Pour into the prepared pan and bake 35-40 minutes. Cool on wire rack, while warm cut into as many pieces as you like.

Pumpkin Bread

3 1/2 c rice flour
1 1/2 c stevia
1 1/2 t salt
2 c pumpkin (or substitutes)*
4 eggs
2 t baking powder
1 t baking soda
1 t ground cloves
2/3 c salad oil
2/3 c water
1 c chopped nuts (optional)

*Pumpkin can be substituted with 2 cups of unsweetened applesauce or 2 cups
ground cranberries.

Mix all ingredients except nuts until well blended. Add nuts. Bake in
greased loaf pan at 350 degrees for 1 to 1 1/2 hours until done.

Low Carb Almond Bread

You can make this bread in about 5 minutes. The recipe is a bit crumbly for sandwiches, but great as a side to a meal.

1 1/4 c almond flour (A little expensive, but don't substitute. It just isn't the same without the almond flour)
1/4 t cream of tartar
1/8 t baking soda
2 eggs
1 oz butter

Melt the butter in a microwave-safe dish, then mix in all other ingredients. Get a new microwave safe bowl and coat it with oil. Then pour in the batter.

Microwave for about 2 minutes - you want the top to become firm. The top and the edges (against the bowl) become the "crust" - it's only a little thicker and a little darker in color, but you can control how much crust you have by choosing your shape to have more or less "edge". You can use a large saucer to create a "flat" bread with a lot of crust surface, or a regular soup bowl to have more "insides" that are soft.

Green Beans With Onion and Garlic

1 1/2 lb, green beans, fresh
2 medium onions, sliced thinly
4 cloves garlic, minced
2 t extra virgin olive oil
1 1/2 t salt
1/2 c water
fresh ground black pepper
1/2 T fresh oregano or 1/4 t. dried

Cut the stems (but not the tails) off the beans, and cut them into 1-inch pieces.
Heat the oil in a non-stick pan, and stir-fry the garlic for 30 seconds, or so. Fling in the onions, and stir-fry over medium heat for 2-3 minutes, being sure not to burn the garlic or color the onions. Dump in the beans, salt, pepper, oregano and water, and bring to a boil. Cover, lower heat, and simmer for 10-15 minutes (depending on how done you like the beans), then uncover, boost the heat, and reduce the liquid until it's thick. Correct seasonings. Served over rice, this makes a healthy and satisfying meal.

Raspberry Vinegar

4 qts raspberries
2 qts cider vinegar
stevia

Crush 2 qts of raspberries, pour vinegar over them. Let stand 2 days. Strain, and pour the juice over the other 2 qts berries. Let stand for another 2 days. Strain and measure. Add 1 cup of stevia for each pint. Boil five minutes; skim, bottle and seal. Use two T to a tumbler of water. Refreshing drink or use on salads.

Plum Butter

red/purple wild or tame plums, size of a small egg
brown sugar, to taste
cinnamon &/or nutmeg, optional

Wash the plums, then cut in 1/2, remove pit, and finely chop the rest, skin and all. Measure pulp, and use 1/2 cup of sugar to 1 cup of plum pulp. Bring to a boil, then lower to a simmer, stir frequently to prevent scorching. Simmer and stir 'til desired consistency, then ladle into hot jars, put on lids/rings, Boil in Water Bath for 10 minutes. Serve with hot buttered biscuits/toast/English muffins, or waffles/pancakes.

Roasted Sweet Potato Cider Salad

2 large sweet potatoes, peeled, quartered lengthwise
1 T plus 1 t extra virgin olive oil, divided
2 T scallions, finely diced
3 T apple cider vinegar
1/8 t salt

Preheat oven to 400 degrees. Place sweet potatoes in large baking dish, drizzle with 1 T oil, and toss potatoes until evenly coated. Cover pan with foil and bake 20 minutes. Uncover pan, turn potatoes and bake uncovered until tender and golden brown, about 15-20 minutes. Cool potatoes and chop into bite-size pieces. Transfer to serving bowl.

Whisk vinegar with remaining teaspoon of oil and salt. Pour over potatoes, add scallions, and stir gently until well combined.

Basic Brown Rice

2 c brown rice
4 c water

Put rice in a large saucepan and rinse in several changes of water. Drain. Add the 4 cups water and bring to a boil, uncovered, over high heat. Reduce heat to low, cover and simmer until rice is tender and cooked through, about 40 minutes. Drain in additional water off of rice and reserve as rice milk.

Candied Sweet Potatoes

2 T extra virgin olive oil
3 large sweet potatoes, peeled and cut into 1/4 slices
1 c water
1/2 c backed brown sugar or brown Splenda
Dash salt

Heat the oil in a well-seasoned large cast iron skillet over medium low heat. Add the sweet potatoes. Stir totether the water, sugar, and salt, and pour over potatoes. Cover and cook for about 20 minutes without stirring. Turn the potatoes over, cover and cook for about 15 minutes more, turning occasionally to coat each piece with syrup and taking care that the potatoes caramelize evenly. Continue to cook and turn potatoes in this manner until they are fork tender. Transfer to serving platter immediately.

Blueberry-Brown Sugar Scottish Oatmeal

1/2 c rolled oatmeal (not instant)
1 scant cup rice milk
1 t brown sugar or brown Splenda
1/4 c fresh or unthawed frozen whole blueberries

Combine all ingredients in a microwave safe bowl large enough to prevent boil-over, and stir well. Microwave on high for 2 minutes and stir. Microwave another 1-2 minutes until berries pop and oatmeal is thickened.

Makes 1 serving.

Homemade Applesauce

2 apples, peeled, cored, and chopped

Put the apples in a small saucepan and add just enough water to cover the bottom. Cover and cook over medium low heat, stirring occasionally, until apples disintegrate, about 20 to 30 minutes.

Honey Glazed Snack Mix

3 T canola oil
1/4 c honey
2 c Corn Chex cereal
2 c Rice Chex cereal
1 c mini pretzels

In a small bowl stir together oil and honey until well blended. In a large microwave-safe bowl stir together cereals and pretzels, top with honey mixtue, and stir until well cookedthrough. Cool thoroughly before serving.

White Bean and Almond Dip

1/3 c roasted almonds
1 1/2 c white beans, soaked - rinsed and drained
2 t freah lemon juice
1 T extra virgin olive oil
1/4 c rice milk
4 T fresh parsley
1/4 t paprika
1 small garlic clove, mashed to a paste

Combine ingredients in a food processor or blender and puree until smooth. Serve dip with toasted Bruschetta or toasted Italian bread.

Indian Chai Milk Tea

Chai Mix:
1 T whole cloves
1 T whole fennel seeds
1 T whole cardamon seeds (not in pods)
2 small cinnamon sticks, broken into small pieces

1 c rice milk
1 t vanilla
1 t honey

Stir together all chai mix ingredients. Add 1 T chai mix to rice milk and bring to as boil. Remove from heat and steep for 3 minutes. Strain and stir in honey and vanilla. Store extra chai mix in an airtight container.

Strawberry-Banana Smoothie

1 1/2 c frozen strawberries
2/3 c rice milk
1 t vanilla extract
1 T honey
1 large firm-ripe banana

Puree all lingredients in blender until smooth. Serve immediately.

Grated Carrot and Apple Salad

2 carrots, peeled and shredded
1 apple, peeled and shredded
1 t extra virgin olive oil

Mix carrots and apple. Add oil and toss.

Blueberry Syrup

1 1/4 c fresh blueberries
3/4 c water
2 T Splenda or 1 T stevia

Rinse the berries and simmer with water and sugar in a small saucepan until soft (about 5 minutes), then puree in a blender. Makes 1 1/3 c