Funky FRESH produce Put Togetha = Best Burrito EVA!

GREEN BURRITOS

One of my best girlfriends, Ashley, surprised us with these one girls night recently (minus the cashew cheese) and I just had to try my own variation at home and share it with you guys. The day I decided to was on the way home from snowboarding Mt High…many light years ago, when I used to eat less healthy, my tradition was to stop at In N Out on the way home from Tahoe, after a long day of snowboarding. I suppose my ‘fast food’ frenzy ignited on the way home from Mt High because I just felt the urge to make these the other night when I got home from shredding 8 inch freshies with my buddy, Rod! This recipe is one of raw food chef, Lou Corona’s specialties. My friend, Ashley had the opportunity to live with him for a short time in Orange County and she shared his book with me, the lovely friend she is. This is not my recipe, I’m merely passing it along to you to put it to good use. Note that, the few ingredients that you may have never heard of on here (ie – Agar flakes, nutritional yeast, white miso, etc) can be obtained at Whole Foods, Mothers, etc. They cannot normally be found at normal grocery chains, although if you do, please share on here for others to see. J

Follow this recipe by watching my Instructional Video first, it's fun, I promise!

TO WATCH THE VIDEO FOR THIS RECIPE, CLICK HERE

Mexican Pate

• 2 cups of Soaked Sunflower seeds (soaked overnight, then drained)
• 1-2 cloves garlic
• 1 Red Bell Pepper
• 1-2 t Himalayan salt
• 1-2 t cumin
• 2 T Purple Onion chopped
• ½ t – 1 tsp Cayenne Pepper (more for spicier J)

Puree in food processor or blender until smooth. I USED MY VITAMIX! Taste and adjust seasonings according to preference. I added a little bit more garlic to mine because I LOVE LOVE garlic, even though you may not like my breath. LOL This pate mimics the consistency of beans or bean dip, so you can use it outside of just these wraps for other Mexican dishes.

Salsa

• 3-4 cups fresh tomatoes, chopped
• 1 red onion, chopped
• 1-2 jalapeno peppers, chopped finely (optional)
• 1 bunch fresh cilantro, chopped (I used basil, either tastes amazing)

Blend (chop) in Vitamix, and strain through nut milk bag (see picture) to get running juices out so they don’t end up on you or your dates lap!

Vegan Cashew Cheese

I found this recipe in The Real Food Daily Cookbook. It is an excellent non-dairy cheese that slices, shreds, and melts. It’s pretty evident in my Vlog how excited I am about it’s rich flavor. J

Makes 4 cups

• 1 1/4 cups raw cashews*
• 1/2 cup nutritional yeast
• 2 teaspoons onion powder
• 2 teaspoons sea salt1 teaspoon garlic powder
• 1/8 teaspoon ground white pepper
• 3 1/2 cups plain unsweetened soy milk
• 1 cup (about 1 1/2 ounces) agar agar flakes
• 1/2 cup canola oil
• 1/4 cup yellow or white miso
• 2 tablespoons fresh lemon juice

*By accident, I only had ¾ cup of raw cashews, but did have a bag of the Thai flavored ones from Trader Joes. I used those for the other ½ cup and the flavor was that much more amazing!!!

Using the pulse button, finely grind the cashews in a food processor (do not allow the cashews to turn into a paste). Add the nutritional yeast, onion powder, salt, garlic powder, and white pepper. Pulse 3 more times to blend in the spices.

Combine the soy milk, agar, and oil in a heavy medium saucepan. Bring to a simmer over high heat. Decrease the heat to medium-low. Cover and simmer for 10 minutes, stirring occasionally, or until the agar is dissolved. With the food processor running, gradually pour the milk mixture through the feed tube and into the cashew mixture. Blend for 2 minutes, or until the mixture is very smooth and creamy. Blend in the miso and lemon juice.

For grated or sliced cheese: Transfer the cheese to a container; cover and refrigerate until it is very firm, about 4 hours. Once it is firm, grate or slice the cheese as desired. For melted cheese: Use the cheese immediately as melted cheese. To make the cheese in advance, cover and refrigerate it. When ready to use, melt it in a saucepan over medium heat until it is smooth and creamy, stirring frequently and adding more soy milk to the melted cheese to thin, if necessary. The cheese will keep for 4 days, covered and refrigerated.

Green Wraps

Buy the biggest organic collard greens you can find at the store. Trim the bottom stems off. Napa cabbage leaves may also be used, just be sure to rinse them off and pat them dry with a paper towel.

Avocado Garnish

Slice ripe avocados, topping each burrito off with 2-3 slices

Wrapping it all up:

Lay 1 collard green (tortilla) on a plate as in video. Drop pate down first, then salsa, then cashew cheese, ending with avocado slices. Wrap tightly and serve with a glass of carrot juice or something refreshing to wash it down. ENJOY!

VITAMIX SPECIAL on my website. If you don't have a high powered blender, your life will be SO MUCH easier having one in your life, in your kitchen. It's worth it's weight in gold, having this vs a Ninja, Magic Bullet, etc. I wrote a blog about it, that you can read by CLICKING HERE. The special that I'm currently running ($90 value on Vitamix), is on the home page of my website:

www.dianekazer.com

You won't find this deal anywhere other than my rad-tastic site! :)

Happy health friends!

Diane

NO BAKE healthy Chocolate Cookies packed FULL of energy

SHAKEOLOGY COOKIES!!

How did cookies become the Healthiest Meal of the Day®? When an enterprising Team Beachbody® chef figured out how to have their Shakeology and eat it, too. Simple to make and delicious to eat—you’ll never guess how healthy you’re being.

1 cup of raw almond butter
1 cup of organic oatmeal (quick)
1/3 to 1/2 cup of organic honey (according to desired sweetness)
1 cup of Chocolate Shakeology

Combine in bowl and mix well. Roll into balls (about a heaping teaspoon). Makes 10 cookies.

Optional: Roll the balls in crushed nuts or unsweetened coconut flakes before serving.

Nutritional Information (per cookie)
Calories 249

Carbs 22g

Protein 10g

Fat 15g

Saturated Fat 1.5g

Fiber 2.5g

PERFECT for a pre workout snack! Eat 1 cookie about an hour to an hour and a half before work outs. One complaint I hear MOST about exercise from women mainly is how HUNGRY they start feeling during their work out, to the point that they quit early or grab for the easiest thing to shove down their throats for food, which normally ends up being a BAD DECISION out of impaired survival mode choice. We tend to use app 100 calories per hour just to run our machines at sedentary (digestion, brain function, lung expansion, etc..all requires calories).

SO, 1 of these bad boys 1 hour before your work out will leave you with about 150 cal's for energy during your work out. Most work outs average anywhere from 200-500 calories per hour depending on the type of work out and how hard you push yourself. You should be able to get through your work out with this, without the issue of hunger pangs and poor concession purchases on the way home from the gym. Snickers DO NOT satisfy after a work out folks. When you get home, have your Shakeology recovery drink and I can almost guarantee that you won't have cravings for crap anymore if you follow this routine. :)

To order your Shakeology, contact me for 25% discount. Or visit my online store at www.dianekazer.com, and you will find info on Shakeology under the 'affiliates' tab.

Off to bake these yummy treats!

Diane Kazer

HEALTHY Chocolate Shake!!!

Based on popular demand, I present to you my amazing chocolate shake recipe I posted yesterday to Facebook. I felt like I was bragging, being naughty and eating a 'cheat' meal because it was so good, yet it was quite literally one of the healthiest post work out shakes I probably have ever compiled...and here's why.

I use Shakeology for my chocolate recipes…raw desserts are my favorite. I use it to make brownies, cookies, mousse and shakes to name a few. I will blog these recipes next. Many ask why I use Shakeology as the protein powder of choice and my answer is: it literally TASTES like brownie batter…well the chocolate one anyway. There are other flavors as well I use in other fruity recipes, that also include vegan protein powders, but that’s reserved for another blog. I encourage you to read this one as well, so CLICK HERE to do so.

Wrapped inside of this recipe, you will be enjoying and nourished by all of the ingredients listed in this video on WHAT'S INSIDE SHAKEOLOGY?

This shake was like the Taj Mahal of ingredients that enhanced the flavor of the ingredients in Shakeology which are comprised of superfoods, fresh fruits, vegetables, etc. I drank it after a work out, which is what I do EVERY DAY. I usually take 1 day off per week, which ends up falling on Sunday OR during the week…I listen to my body and if it NEEDS a break, I grant it that. J This particular day I had done 1 hour of weight training and cardio AND 1 hour of yoga to follow, so was really needing electrolyte replenishment. Electrolytes are the minerals we sweat out or lose during exercise that tend to end with ‘-ium’…sodium, potassium, magnesium, you get the idea. Anyway, I was really, really thirsty, which tells me my sodium was off, and I needed more to balance me out (I’ll blog about this next, a state of hyponetremia occurs when we drink enough or TOO much water, but don’t get the proper amount of sodium to retain the water in our body). SO, I tried my shake with Coconut water instead of the standard water that I normally use and this is what I came up with:

• 1 serving chocolate Shakeology
• 8 oz coconut water (plain flavor)
• 10 sprouted almonds*
• 10 sprouted cashews*
• 1 pitted date
• ½ banana
• dash cinnamon
• 1 cup ice
• Granola (optional – as pictured)
• Whipped cream or yogurt (optional – as pictured)

DIRECTIONS:

1. Add all to Vitamix, starting on variable speed, increasing it then switch to high.
2. Blend for 1 minute
3. ENJOY with a bendy, loopy or regular straw, spoon or just your mouth…SMILE required!

*Sprouting is the result of soaking nuts in water for 8 hours or more. It germinates them and maximizes their nutritive benefits and aids in their digestion. I keep a container of ‘sprouted nuts’ in my fridge at all time. Really, all almond milk is and should be is sprouted nuts and water or coconut water blended together. So if you don’t have almond milk in the fridge, and all you ever use it for is blending, all you need is soaked nuts and water (proportion is app 4 cups to 1 cup nuts, so for recipes such as this, when you only need 1 serving of it, you would use 1 cup water or coconut water and ¼ cup nuts). Substitute almond milk for coconut water in this recipe if desired but it won’t yield the electrolytes this recipe does.

Here's the recipe to my HOMEMADE ALMOND MILK and which brands I recommend if you prefer to just buy it at the store.

I added some organic whipped cream on top with sprinkles of the homemade granola I whipped up the other day for the integration of complex carbs. I didn’t add much, but just enough to add some crunch to appease my fixation of the kids version of my fav chocolate shake of all times I got at a place called Leatherby’s with my family. You could also add some chopped walnuts on top of the whipped cream, just have fun with it. Omit the whipped cream if you want, or use a dollup of organic yogurt if you’d like to make it a bit creamier. Just be sure not to use any Marashino cherries on top because they’re FILLED with red dye, which is a toxic chemical, and causes brain attention disorders such as ADD. (especially stay away from ALL dyes in foods if you’re pregnant or breastfeeding – CHECK YOUR LABELS….dyes are in many things including your vitamins). Kaiser’s prenatal has all 3 – blue, yellow AND red.

In all honesty, all you need is some water and ice blended with this Shakeology chocolate mix and it rivals my childhood FAV shake hands down. I wish Shakeology would have been around when I was young and eating junk food. LOL

Oh, and check this out!!! If you don't have a high powered blender, you need one! I'm having a HUGE SPECIAL on the Vitamix if you purchase from my website. $90 worth of value FREE. CLICK HERE to be linked to what I call the 'Vitamix Energy Pack'

I hope you enjoy this one, and please stay tuned for my next chocolate’y recipes that are guilt tasting, yet healthy as eating 10 salads without the added calories. J

If you’re interested in ordering Shakeology, please READ MY BLOG ON SHAKEOLOGY or contact me at info@dianekazer.com and I can set you up with 25% off of your first order, with a 30 day money back guarantee, as well as 25% all future auto ship orders. Then we can relish in the mutual feeling we get when we see our monthly doorstep package…like it’s Christmas all year long!

Cheers to the Healthiest Meal of the Day,

Diane Kazer

HEALTHY Chocolate Mousse? :)

A few weeks ago, my boyfriend and I went out to dinner with a friend to a Vegan restaurant and ordered the chocolate mousse cake for dessert. It was a moderate sized serving, and VERY rich. So rich that 3 or 4 small bites were enough to curb my 'after dinner sweet craving'. AND the best part...it was raw, fresh and made out of healthy ingredients. So, I went on a mission to find a recipe whose ingredients appealed to me. I found this one, made it today and it was amazingly yummy!

Organic raw chocolate, also known as raw cacao, is higher in magnesium than any other food on the planet. Magnesium is the number one mineral deficiency in the world. Raw cacao is also the #1 source of antioxidants, iron and chromium. So if you’re a chocolate lover just trade the commercial, processed chocolate for raw organic cacao. Then trade in the guilt for the satisfaction and joy of knowing you’re eating one of the healthiest foods on the planet. If you’re new to raw cacao it comes in a few different forms. The ones I buy are broken bits of bean called nibs and cacao powder. They are both good for you. The cacao powder is convenient, but it has the cacao butter removed, so you are losing that healthy fat. The nibs can be ground down into a powder in a coffee grinder. If you don't have cacao, you can opt for cocoa powder, which I did today, b/c I'm on a cleanse right now, and chocolate is NOT on the list. :( That's what inspired this blog. A girls gotta have her chocolate fix!

Ingredients:

1 ripe avocado, peeled and pitted
1 ripe banana, peeled (can use a frozen banana if you want a chilled version)
2 tbsp sweetner (honey or 2-3 pitted medjool dates)
5 tbsp raw organic cacao powder or organic raw cacao nibs (or unsweetened cocoa powder)
1/2 tsp natural vanilla (extract or vanilla bean powder)
1 tsp maca powder (optional)
1/2 tsp ground cinnamon
dash of Himalayan sea salt

Instructions:

Add all the ingredients to a high powered blender and blend until smooth and creamy. You can add a little water or almond milk (which I used...just enough to blend it to a mousse consistency), if necessary to keep the ingredients moving so they blend thoroughly. I prefer using my Vitamix for this so that all of the ingredients are grind down fine enough to avoid chunks and hence, easier to digest. I'm a rep for them, and can provide you with a discount code if you're interested in buying one. I COULD NOT imagine my life without one!

Serve immediately.

I topped it off with a few crystals of Turbinado (coconut sugar) and hemp seeds. A dessert with healthy ingredients, anti-oxidants, electrolytes, and ALL preserved in their raw state. It seriously doesn't get any better than this!!!

What kind of Almond Milk Should I buy at the Store and why does it matter?

Healthy friends, beware! First, I commend you for wanting to try non dairy 'milk' however this one is FAR FROM HEALTHY. The labeling is grossly deceiving …

Most people read labels for the fat, sodium & sugar content, but do not fully comprehend the meaning of some of the other ingredients, to their own detriment.

If you eat processed foods, you are most likely ingesting Carrageenan. This ubiquitous additive is found in foods such as. ice cream, half & half, cream, cottage cheese, chocolate milk, some hemp milks, rice milk, almond milk, soy milk, cheesecake, processed meats, hot dogs, frozen desserts, apple cider, jellies, prepared sauces, pies, puddings and baby “formulas.” It is in other processed foods, but it may not be listed on the label, because it is part of another ingredient.

What is Carrageenan?

Carrageenan is a commonly used food additive that is extracted from red seaweed by using powerful alkali solvents. These solvents would remove the tissues and skin from your hands as readily as would any acid. Carrageenan is a thickening agent. It's the vegetarian equivalent of casein, the same protein that is isolated from milk and used to thicken foods. Casein is also used to produce paints, and is the glue used to hold a label to a bottle of beer. Carrageenan is the magic ingredient used to de-ice frozen airplanes sitting on tarmacs during winter storms. IS CARRAGEENAN REALLY NATURAL? Carrageenan is about as wholesome as monosodium glutamate (MSG), which is extracted from rice, and can equally be considered natural. Aspartame (NutraPoison) is also natural, as it is extracted from decayed plant matter that has been underground for millions of years (oil). So too are many other substances such as carrageenan that can also be classified by FDA and USDA as wholesome and natural food additives. Just because something comes from a natural source does not mean that it is safe.

Some people do not experience gastric discomfort caused by the Vaseline-like food additive, carrageenan. Many people do.

Why is carrageenan dangerous?

Here is what a number of doctors and health researchers have to say.

• Per Dr. Ray Peat, PhD, It has been found to cause colitis (inflammation of the large intestine/colon) and anaphylaxis (life threatening allergic reaction) in humans.
• Dr. Andrew Weil says, “Carrageenan can cause ulcerations and cancers of the gastrointestinal tract.”
• Dr. Mercola writes: “A number of studies have found that the widely used food additive carrageenan causes cancer in food animals and its use in human foods should be reconsidered…enough evidence exists about the cancer-causing effects of carrageenan to limit the use of this food additive.”

There are other questionable additives that are being used in our food supply and the only way to avoid them is to eat unprocessed foods.

I advise you not to buy something, if you can’t pronounce it…do you know what carrageenan, locust bean gum, guar gum, xanthan, etc is? All of these additives cause side effects that can cause gastrointestinal problems. Most doctors treat your symptoms with medications, instead of, determining what is causing the symptoms. They are blissfully unaware that many of the foods and substances you are eating - have caused your health problems.

If you suffer from flatulence, bloating, diarrhea, loose stools or even blood in your stool, it could be related to the foods or substances that are irritating your intestinal tract.

Just because seaweed is natural - does not mean it is a healthy food for human beings. The red seaweed from which carrageenan has been derived from - should be avoided. It isn’t worth the possibility of gastrointestinal disease or cancer.

Here’s one almond milk I know of that does not have Carrageenan in it…rather it uses Gellan Gum. Almond Dream…this unsweetened version is only 30 calories per serving (8 oz or 1 cup), with NO added sugars, as opposed to Almond Breeze, which is 90 calories for the same serving size, and 15g OF ADDED SUGAR!!! 60 calories of the Almond Breeze is added sugar, as you can see if you compare the labels side by side.

http://www.tastethedream.com/products/product/1939/360.php

Gellan Gum - a food gum that is primarily used as a gelling agent. It can be used in fortified beverages to suspend protein, minerals, vitamins, fiber and pulp. Gellan gum also suspends milk solids in diluted milk drinks. Gellan gum can act as a fluid gel, having a wide range of textures, and can exist as a light pourable gel or a thick, spreadable paste. Gellan gum is a non-animal gel source which is suitable for vegetarians and people with religious dietary restrictions (Kosher/Halal).

So there you have it folks. If you don't have the ability to make it at home using a high powered blender such as a Vitamix, this is the easier, more convenient route. How convenient is cancer or IBS or any other health related and debilitating disease I ask? That's up to you to define, but I make my own almond milk at home, when my boyfriend isn't being a dork and buying whatever looks good on the shelf. I made him return this when he came home with it...I'm THAT serious about this. If you can make it at home, it's the easiest thing ever. All you need is:

• 1 cup almonds (soaked overnight in water)
• 4 cups water
• Optional = 2-3 dates, or 1/4 cup agave nectar, stevia to taste (natural sweetener 300 times sweeter than sugar, with no calories) to sweeten
• Optional = 1 tsp of vanilla

Blend at high power for 1-2 minutes until fully dissolved. THAT'S IT! You can either strain the almond paste from the mix by pouring the contents into a nut milk bag wrapped over a bowl and let it strain OR drink with the pulp in it, for fiber. It's less smooth that way, and since most of us are accustomed to drinking smooth 'milk', you might prefer to strain it. Store in your fridge and enjoy, being proud of the fact that you're consuming homemade almond milk, with only 2-4 ingredients in it. Anything more than 5 ingredients on a label, 90% of the time I won't even buy!

NOT to mention the improved health fat content of homemade vs store bought. Here's a comment I left on the post that inspired this blog in response to my warning to stay away from Almond Breeze:

"Guys, I just did the math...it's pretty sad. 1 serving (1 cup) of Almond Breeze is 2.5 g fat (no mono or poly), 150 mg sodium, 16g carb (of which 15 is sugar), 1g protein. If you make it at home with REAL raw almonds, 1 cup serving is basically 1/4 cup nuts...14g fat (3.5g poly, 9g mono), 6g carb (1g sugar from Chef Boy R Mother Nature) and 6 g protein! A real NUT serving has GOOD FAT in it, NOT SUGAR!!! That's why this CRAP is sugar with a hint of nuts added...why the H does the FDA allow labeling to call it 'almond milk' when it's really 'SUGAR MILK'?"

I hope this plants a seed in your head regarding the importance of understanding modern food labels and that the real lesson here, is the closer any product is to it's natural state, the healthier for you!

How to Sneak Veggies in your Diet

And just why on God's Green earth would I eat this Ghostbuster looking Glass of Goob? Because it is packed full of just about every vitamin you could imagine, with the addition of Superfoods, such as Hemp and Spirulina (an amazing immune booster, keeping you farther from disease and cancer). And the best part...you can't even TASTE that there's greens in it. The predominant notes of flavor are the dates, banana and cashews in addition to whichever protein powder blend you include in it.

Today, I tried organic peanut butter in place of cashews, as well as almond milk, and pumpkin instead of the dates, added some cinnamon and YUM, tis the season. I also used my favorite Dr Mercola protein powder (I carry this, and can ship it to you at a discount - it's Di approved, with NO artificial flavors, high protein and LOWer carbs than the hemp PP I list here, which knocked off about 100 calories of the recipe below)...please DO NOT EVER drink Muscle Milk...you get what you pay for, so if you need help finding a good protein powder that will work best for YOU, I will be glad to help! Play with it, but realize that spinach is like rice...it will take on whatever flavor you combine it with, but without the texture some loathe. If you want to make it even more filling with a complex carb and healthy fiber, add 1/4 cup of uncooked oats. This is NOT the recovery drink you'll consume just after a work out...it's great for the one following a work out, following your recovery drink OR the best way to start your morning EVER! Here it is folks! Let me know what you think, as well as please share any other combinations you've tried!

"There's Greens in Here?" Hemp Protein Drink

Servings Made: 1

Ingredients:

• 0.5 each Banana ­ med 8"
• 1 date, pitted Dates, medjool
• 0.5 cup Hempmilk ­ Living Harvest (vanilla)
  
• 1/2 cup Ice cubes
• 1 oz Nuts, cashew nuts, raw
• 1 cup Spinach, raw
• 1 teaspoon Spirulina Powder (I used Pure Hawaiian Pacifica)
• 2 tablespoon Trader Joe's Organic Hemp Protein Powder (Vanilla Flavor)

Preparation:

1. Add all to blender (blends down best with a high powered blender, such as a Vitamix – contact me for details and discounts) for 1-2 minutes, or until smooth.
2. ENJOY seated comfortably, with a peaceful mind and open heart.

SUBSTITUTION OPTIONS:

• Can be made without Spirulina.
• Add small amounts of Stevia to taste. And for diabetics or others conscious ofsugar intake, you can substitute Stevia for the dates, which are high in sugar, albeit therapeutic sugar.
• Substitute Hemp PP with 1 serving of preferred protein powder of choice (can obtain higher grams of protein profiles and less fat, carbs with others depending on your diet)
• Hemp milk can be substituted for non GMO, organic soy, almond, coconut milk, etc. DO NOT use dairy as it will create mucous in your body and impair your bodys ability to absorb and assimilate all of these

Nutrition Information per Serving:

Calories 417.66

Protein 14.56 g

Carbohydrates 56.49 g

Fat 17.13 g

Fiber 9.60 g

Saturated Fat 2.48 g

Cholesterol 0.00 mg

Sodium 134.84 mg

FAT BURNING, TUMMY FLATTENING COOKIES

FAT BURNING COOKIES

Staying slim requires eating satisfying snacks that keep hunger pangs at bay. Also, these are filled with nutritious foods that are excellent for pre or post work out bite sized treats. Key ingredients in these cookies include:

-CINNAMON to keep your blood sugar in check

-SLOW DIGESTING PROTEIN from yogurt -PAIRED WITH-

-Faster-digesting WHEY PROTEIN POWDER to steadily suppress appetite

-WHOLE-WHEAT FLOUR for energy-revving B vitamins

-OATS for their anti-flammatory polyphenols and beta-glucan

-WALNUTS to promote a feeling of fullness that subdues cravings

BONUS: Cacao chips curb your sweet tooth and squash any ‘I’m a victim of deprivation’ thoughts. Cacao is unrefined, raw, unprocessed chocolate as close to it’s natural state as possible. 100% cacao is a bit bitter, whereas 70% possesses a sweeter taste, with the addition of palm oil and either nonfat milk powder (non vegan) or malted corn and barley (vegan). Aim at 70% or more cacao to benefit from the medicinal and anti-oxidizing properties of chocolate in it’s raw state. Chocolate less than 70% generally tends to be over-processed with the inclusion of sugar, and at high temperatures killing the nutritive potency the cacao bean offers.

Ingredients:

GROUP 1

1 ½ Organic Greek Low or Non Fat Yogurt

½ cup Raw honey or Organic Agave Nectar

1/8 cup Canola Oil

1/8 cup Coconut Oil

1 egg*

2 tsp vanilla extract

GROUP 2

1 ½ cups whole wheat flour

2 cups whey protein powder

1 tsp baking powder

2 tsp ground cinnamon

1 tsp nutmeg

Stevia or Truvia to taste (0 calorie sweetener in place of sugar)

GROUP 3

1 cup rolled oats**

½ cup 70% or more cacao chips (Vegan bags avail at Whole Foods)

½ cup walnuts

1. Preheat oven to 350

2. Combine all ingredients in Group 1 in a large bowl and stir with a fork. I use my Kitchen Aid mixer to do the work for me. It’s not necessary, just makes things easier.

3. Add Group 2 ingredients and stir to consistency

4. Add Group 3 ingredients and stir last time until they’re evenly dispersed

5. Spray non stick on cookie sheets and evenly spread teaspoon size scoops over them. Cook for 7-8 minutes for moister cookies, and 9-10 minutes if you like them more spongy and cake like.

*For vegans, try substituting one banana or 1/4 cup applesauce for the egg. Or 1/4 cup canned pumpkin, since ‘tis the season.

**Consider using slow cook oats vs the Quick (more fiber)

Makes approx. 70 cookies

Nutrients per serving (2 cookies):

Calories:		99 cal
Total Fat:		3g
	Saturated:	1g
	Trans:	0g
Cholesterol:		6 mg (0 if no egg is used)
Sodium:		72mg
Total Carbs:		11g
	Fiber:	2g
	Sugars:	5g
Protein:		7g

This will also vary depending on what brand of protein powder you use. I have a good suggestion for you that I can recommend, email me if you'd like more info. :)

MAKE IT A SUPERFOOD COOKIE

...by sprinkling these over them when they come out of the oven, and are still moist. And although they are superfoods, they still have calories, so take that into consideration when snacking…the key is moderation.

2-4 tsp of Maca Powder

½ cup Goji berries

In order to reach and maintain our weight goals, deprivation is not the word that comes to mind. Moderation is. These cookies fulfill my 'cookie' fix all the time. At first, they make take some adjusting to, seeing how there is NO white sugar, white flour, butter, etc in these as are in a typical cookie recipe. With dietary adjustments and replacements (this not that), your palet will naturally change and evolve so that these will taste even BETTER than the traditional cookie recipe. Your body will crave these from the inside, with the way they make you feel due to the healthy ingredients. :) Also, a HUGE bonus is the probiotics that are in the yogurt. I use Fage 0 or 2%, or Trader Joes Organic 0 or 2% is awesome too. These are the LOWEST sugared yogurts I've come across in my research. Acidophilus is the strain of probiotic abundantly found in yogurt, which is a friendly colon residing bacteria that boosts immunity, aids in stabilizing digestion and FLATTENS THE TUMMY. Yeah buddy! Although yogurt is one of the highest concentrated probiotic foods out there, I still advise taking a probiotic daily to further aid in digestion, curb hunger cravings and flatten the tummy. The one I take every night before bed has 13 strains (acidophilus is just one of many). For more on which to take, I blogged on that a couple months ago. Here's how to find one at the best price (where I shop online).

http://dianekazer-vitamindi.blogspot.com/2011_07_01_archive.html

Enjoy my friends, and please feel free to pass this anyone you know with a cookie addiction, looking for a healthier alternative.

Be happy! Be fit! Be healthy! Namaste,

DK