MIXED BERRY SMOOTHIE: 150 cal. per cup. Low calorie, high in protein and antioxidants!

INGREDIENTS:
> Vanilla soy milk
> Assorted berries (frozen)
> 2 packets of Stevia
> 1/2 a banana

DIRECTIONS:
Pour the soy milk, berries and banana on the blender or magic bullet; blend for a few moments. Open lid and dd the Stevia packets to taste. Keep mixing again until blended. Enjoy!




BANANA MANGO SMOOTHIE: 225 calories per serving. Low fat, high in potassium and iron!

INGREDIENTS:
> 2 cups frozen mango chunks
> 1 cup fresh orange juice
> 2 tbsp of raw honey
> 1/2 a banana

> 1/2 cup fresh carrot juice

DIRECTIONS:
Combine all ingredients in a blender or magic bullet; blend for a few moments. Enjoy!




WALNUT APPLE MUFFIN: 225 calories per muffin. Low sugar, high in fiber and omega 3's!

INGREDIENTS:
> 1 1/2 cups whole wheat flour
> 2 tsp baking powder
> 1 tsp baking soda
> 1 tsp ground cinnamon
> 1/4 tsp salt
> 3/4 cup of soy milk
> 1/4 cup of lemon juice
> 3 tbsp canola oil
> 2 tbsp brown sugar
> 2 tbsp of granulated Stevia
> 1/4 cup of apple sauce
> 1 apple, peeled and diced
> 1/2 cup walnuts, chopped




DIRECTIONS:
Preheat oven to 400 degrees. Coat 12-cup muffin pan with cooking spray. In a medium bowl, combine flour, baking powder, baking soda, cinnamon and salt. In a larger bowl, combine soy milk, lemon juice, oil, brown sugar, stevia and apple sauce.

Stir in the flour mixture until just combined. Don't over-mix! Stir in apples and walnuts. Divide batter evenly into twelve muffin cups. Bake for fifteen minutes. Enjoy!




WHOLE WHEAT CHOCOLATE CHIP COOKIE: 140 cal. per cookie. Low fat, high in potassium!

INGREDIENTS:
> 2/3 cup whole-wheat flour
> 1/2 cup white flour
> 1/2 tsp baking soda
> 1/4 tsp salt
> 8 tbsp of Earth Balance butter
> 1/4 cup apple sauce
> 1/4 cup brown cane sugar
> 1/4 cup white cane sugar
> 1 tsp vanilla
> 3/4 cup dark chocolate chips

DIRECTIONS:
Preheat oven to 375 degrees. Mix together the dry ingredients with a fork (flour, baking soda, and salt). In a large, separate bowl use an electric mixer to cream the butter. The butter must be slightly colder than room temperature.

Add the apple sauce, both sugars, and vanilla to butter until well mixed. With the electric mixer on low, add the flour mixture (in batches) to the butter mixture. Stir in the chocolate chips. Put spoonfuls of batter on an ungreased cookie sheet and bake for nine minutes. Enjoy!











MEXICAN LIMEADE: 80 calories per cup. Low in calories, zero fat. High in vitamin C!

INGREDIENTS:
> 9 cups of water
> 2 whole limes
> 1/2 cup of molasses
> 3-4 springs of mint

DIRECTIONS:
Place two quartered limes in a blender with 3-4 cups of water and the molasses. Pour in a blenderuntil the limes are completely pulverized. The mixture should be slightly foamy with a whitish color. Strain the lemonade and add 3-5 more cups of water. Serve with ice and add min. Enjoy!





HOMEMADE GRANOLA PARFAIT: 310 calories per serving. Low in saturated fat, high in omega 3's!

INGREDIENTS:
> 2 cups rolled oats
> 1 tsp cinnamon
> 1 tsp salt
> 3 tbsp vegetable oil
> 1/4 cup honey
> 1/4 cup brown sugar
> 1 tsp pure vanilla extract
> 1/3 cup whole almonds
> 1/3 cup whole hazelnuts
> 1/3 cup golden raisins
> Coconut milk yogurt to taste

DIRECTIONS:
Preheat the oven to 325 degrees. Line a baking sheet with wax paper. In a bowl, toss the oats with the cinnamon and salt. In a medium bowl, stir together the oil, honey, brown sugar, and vanilla. Whisk until completely combined. Pour the honey mixture over the oats mixture and use your hands to combine them. Pour the mixture onto the prepared baking sheet.

Spread it out evenly. Bake for 10 minutes, then remove from the oven and use a metal spatula to lift and flip the granola. Sprinkle the almonds over the granola and return the baking sheet to the oven. Bake for another 10 minutes, then remove from the oven. Sprinkle the raisins and hazelnuts over the granola. Once cool, layer coconut yogurt and granola to a fancy cup. Enjoy!















STRAWBERRY MINT DRINK: 60 cal. per cup. Low calorie, low sugar, high in antioxidants!

INGREDIENTS:
> 1/2 gallon of sparkling water
> 1 pint strawberries
> 6 meyer lemons
> 3-4 springs of mint
> Vanilla Stevia

DIRECTIONS:
Slice the strawberries into vertical slivers, tear mint leaves roughly, and add both to a large pitcher. Squeeze the juice of 6 meyer lemons and gently mash the ingredients using a wooden spoon. Add the sparkling water and lots of ice. Squeeze a dropper full of vanilla stevia into each glass before serving. Enjoy!





NO-BAKE VEGAN PECAN BROWNIE: 200 cal. per brownie. Lowers cholesterol, high in fiber!

INGREDIENTS:
> 1 cup soft dates
> 1 cup pecans
> 1/4 cup gratted cacao butter
> 1/4 cup cacao powder
> 1/4 tsp fresh nutmeg

DIRECTIONS:
Place dates in food processor with the pecans, cacao butter, cacao powder and nutmeg. Process until it resembles a brownie dough. Remove and press into a pan of your choice. Put into the fridge to set up for a few hours. You can cut these into squares once they have set. Store in the fridge or freezer in an air tight containter. Enjoy!






SUNNY ORANGE LEMONADE: 30 calories per cup. Low in sugar, zero fat, high in vitamin C!

INGREDIENTS:
> 4 1/4 cups water
> 4 tbsp of Stevia
> 3/4 cup lemon juice
> 3/4 cup orange juice
> 2 teaspoons grated lemon peel
> 1 teaspoon grated orange peel
> ice cubes

DIRECTIONS:
In a saucepan, bring 1-1/4 cups water and stevia to a boil. Reduce heat. Simmer for 10 minutes; cool. Transfer to a pitcher; add lemon and orange juices and peels. Cover and refrigerate for at least 1 hour. Stir in the remaining water. Serve over ice. Garnish with lemon if desired. Enjoy!






5-MINUTE CHOCOLATE SMOOTHIE: 340 calories per cup. Low in sugar, high in protein!

INGREDIENTS:
> 3/4 cup chocolate coconut milk ice cream (I like So Delicious brand)
> 2 tbsp unsweetened cocoa
> 1/2 cup unsweetened almond milk
> 1 packet of stevia

DIRECTIONS:
Blend ice cream, cocoa, stevia and almond milk in a blender or magic bullet until smooth. Enjoy the 3 extra minutes!




ALMOND CHERRY POPSCICLE: 200 cal. per pop. Low in saturated fat, multivitamin!

INGREDIENTS:
> 1/4 cup almond milk
> 1/2 cup Silk coffee creamer
> 1/2 cup plain coconut yogurt
> 1 cup frozen cherries
> 4 tbs. of brown sugar
> splash of almond extract
> popsicle container + sticks

DIRECTIONS:
Thaw and puree the cherries. In a bowl, whisk all the ingredients together. Pour into popsicle container and freeze. Enjoy!






GREEN DETOX JUICE: 180 calories per cup. Low in fat, high in fiber and multi-vitamin.

INGREDIENTS:
> 1/2 bunch spinach
> 1/2 lemon, peeled
> 1 celery stalk
> 2 green or red apples
> 2 tbsp of organic maple syrup
> 1-inch slice of ginger

DIRECTIONS:
To make juice: In a fruit and vegetable juicer, juice all ingredients into a tall glass. Serve immediately. To make smoothie: Prior to blending, chop apple and discard the core; peel and chop ginger; chop celery stalk; zest and juice lemon, throwing out remaining rind. Combine all ingredients, and blend on high until smooth. Add water or ice to help thin out the smoothie. Enjoy!







PEACH COFFEE CAKE: 250 calories per serving. Low in fat, high in vitamin A and potassium.

INGREDIENTS:
> 2 cups of Bisquick
> 1/4 cup of apple sauce
> 2/3 cup soy milk
> 1 tbsp lemon juice
> 4 tbsp brown sugar
> 2 small peaches, diced
> 1 tsp cinnamon

FOR TOPPING:
> 1/4 cup flour
> 1/4 cup brown sugar
> 1/4 pecans, chopped
> 1 tbsp of Earth Balance
> 1/4 tsp cinnamon

DIRECTIONS:
Spray an 8x8 baking pan with cooking spray and set aside. Add lemon juice to soy milk and set aside. In a bowl mix together bisquick, apple sauce, sugar, and 1 tsp cinnamon. Add milk and stir until everything just comes together. Add peaches and gently stir until they are mixed in. Pour batter into prepared pan.

In a separate bowl, mix the topping ingredients with your hand until mixture resembles coarse crumbs. Sprinkle on top of batter. Bake in a 400 degree oven for 25 minutes or until done. Enjoy!