HEALTHY SNACK RECIPES

Apple with Raw Nuts

1 organic apple person
1/2 cup raw nuts per person (any combination of raw: walnuts, almonds, hazelnuts, sunflower seeds, pumpkin seeds, pecans, macadamia nuts, cashews, etc.)
Purified water

• Before leaving for work/school in the morning or the night before, 1/2 fill a Ziploc baggie with raw nuts.
• Pack an apple and some water and you have a nutritious and filling snack

Apple Coconut Balls

1 cup organic dried apple
1 cup organic dried figs
1 cup organic dried apricot or dates
1/2 cup soaked almonds (minimum 7 hours)
Juice of 1 orange
1/2 cup organic dried coconut

NOTE: When buying dried fruit and coconut, it’s imporant to buy non-sulphured organic with no bisulphites.

• Roughly chop the almonds by hand or in a food processor; remove from food processor to bowl 
• Put all the fruits into a food processor and process until finely chopped
• Combine the fruits and almonds into the food processor along with the orange juice and process
• Scrape the mixture into a large bowl and refrigerate for at least an hour. 
• Making sure your hands are clean and cold (try running them under cold water before you begin), roll the dough into small balls. 
• Roll them into the dried coconut and store in the refrigerator.

Bananas with Raw Almond Butter

1 organic banana per person
raw almond butter (Trader Joe’s has the best price)
organic raisins
raw cashews

• Slice bananas lengthwise
• Spread raw almond butter onto each half
• Top with raisins
• NOTE: If taking to work, put some almond butter in a small Tupperware and just dip a peeled banana into it and eat the raisins separately.

Avocado, Raw Nuts and Apple

1/2 avocado per person
raw nuts (walnuts, almonds, cashews, hazelnuts, pecans, etc.)
1/2 organic apple, sliced
purified water

• Slice avocado in half, season with sea salt and fresh cracked black pepper
• Serve with raw nuts and…
• Sliced apple
• and purified water

TIP: If you only use half of an avocado, leave the pit in the half you’re saving for later… it keeps the avocado from spoiling.

Veggies and Nuts

Prepare some or all of the following:
2 organic carrots, sliced lengthwise
organic celery stalks, halved
organic cucumber, sliced into rounds or strips
organic jicama, sliced into strips
organic red bell pepper, sliced

Raw Nuts of your choice:
almonds
walnuts
pecans
hazelnuts (filberts)
macadamia nuts

• Prep all veggies of your liking
• Pack into Ziploc baggies or Tupperware
• Pack raw nuts into similar containers
• TIP: those very small ‘individual’ ice chests are great for packing food to go to work or school!

Hardboiled Eggs with Fresh Grapefruit

1-2 organic eggs per person, peeled
1/2 medium to large organic grapefruit per person, peeled or organic apple
sea salt and fresh cracked black pepper to taste

• To cook eggs: place eggs in 2+ quart sauce pan and cover 1″-2″ with water
• Bring to gentle boil, reduce to low and cook for 8-9 minutes (after boiling starts)
• Peel and rinse bits of shell off – THIS CAN BE DONE AHEAD (i.e. the night before)
• Keep refrigerated
• Slice in half, season to taste with sea salt and fresh cracked black pepper
• Serve with peeled slices of fresh organic grapefruit or sliced apple

Kale Crisps with Avocado and Raw Nuts

You won’t believe how yummy these crunchy-salty kale crisps are – they’re addicting!

1 bunch kale, torn into bite size pieces
1 tablespoon sea salt
2 tablespoons olive oil
2 cloves garlic, minced

• Preheat broiler and move rack to middle of oven
• Toss all ingredients into large mixing bowl
• Mix well to coat kale with olive oil, salt and garlic
• Spread onto baking/cookie sheet
• Bake in broiler over for 8-9 minutes until crispy – KEEP AN EYE ON IT, it can burn easily
• You may have to pull baking sheet from oven and redistribute kale pieces to get them evenly cooked

Almond Milk

1¼ cup raw almonds, soaked overnight
5-6 cups purified water
Optional:
  1 tablespoon vanilla extract
  3 tablespoons raw agave nectar or pure maple syrup

• In a glass bowl, cover almonds (at least 1″ above) with water and soak at least seven hours (overnight works well). 
• Drain the water from soaked almonds
• Place into large (64 oz.) Vita Mix blender cup; add 5-6 cups of purified water
• Turn on blender and gradually increase speed over the first 15 seconds to finally the highest speed setting; once on high, let it blend for two minutes. 
• Pour through and gently squeeze through ‘nut milk’ strainer bag or double-layered cheese cloth. This step requires about 2-3 minutes and a little patience to gently squeeze all the almond milk out.   
• Discard almond pulp
• Optional: Pour almond milk back into blender and add vanilla and agave; blend for additonal 30 seconds on medium]
• Pour into glass pitcher, jars etc., cover and refrigerate.

NOTE: You will need a Vita Mix or a high speed blender to make nut milk. A Vita Mix is one of the most important, versatile, valuable and long lasting investments you’ll make for your kitchen and your health. You can make soups, vegetable and fruit smoothies, and nut milks, and many, many great things with a Vita Mix. (If it’s too much for you to think about right now, Trader Joe’s and Whole Food Markets and health food stores sell almond milk in plain, vanilla, chocolate and unsweetened vanilla). Rice milk is another delicious alternative although not as healthy as almond milk.  Making your own is always the healthiest.  You can also make hemp, cashew, or Brazil nut milk.

Ants on a Log

This is a great snack – kids love ‘em!

raw almond butter (Trader Joe’s has best price) 
organic raisins
celery stalks

• Fill the celery stalks with the raw almond butter (try stirring in some olive oil to make it ’smoother’)
• Cut stalks into 3” “logs” and then place raisins on top
• NOTE: Can be packed into a Tupperware container to take to work or in the car
• Eating this with a hard boiled egg or two can be a meal itself or to add a protein punch and preventing getting hungry beforel your next meal.

Bonfire Adventure Trail Mix

This is one of the most nutritious snack foods you can make; keep some in Ziploc baggies or Tupperware in your car, at your desk, in your backpack or briefcase – never be without some raw nuts (no roasted or salted nuts allowed – raw is what provides quality nutrition and no gas!).

Raw Nuts (use some or all of these – your choice):
raw walnuts
raw almonds
raw hazelnuts (filberts)
raw sunflower seeds
raw pumpkin seeds (‘pepitas’)
raw pinenuts (‘pignolias’)
raw macadamia nuts (expensive)

* EXTRAS
raw cacao nibs
unsulphured raisins
dried Goji berries
dried figs, chopped

* Don’t go overboard on these items – think of them as ’spices’ for your mix, not a source of indulgence. When buying dried fruit, look for ones labeled ’unsulphured’, as sulfites are chemical preservatives.

•  Mix whatever combination of nuts and ‘extras’ that suit your taste – each batch will have its own personality.
• Pack into Ziploc baggies or Tupperware containers

Cashew Crunch ‘Parmesan’ Cheese

This is soooo delicious AND it only takes 3 minutes to make! Sprinkle on top of salads, or on Crock Pot Chicken Cacciatore or … you decide!

2 cups raw cashews
1-2 cloves fresh garlic
1 teaspoon sea salt

• Add all ingredients to food processor
• Pulse until granular, but not too fine

HEALTHY SMOOTHIE RECIPES

Smoothies are a fantastic way to get quality healthy nutrients into your lifestyle, into your body, and into your kid’s to keep them healthy.  Frozen berries, high in antoxidants, are now readily available at Trader Joe’s and in bulk at Costco, many of which are organic.  When combined with Dr. K’s Perfect Greens for Health, almond milk, goat milk or soy yogurt, lemon-flavored fish oil, and raw egg, I promise that although it may not sound delicious, you’ll be amazed at how delicious these smoothies actually taste.  On nearly all school days, this is what our kids get as their breakfast before heading off to school.  My wife Chanya will sometimes even throw in a handful of fresh spinach and a little kale or chard, and because of the banana, frozen berries, and the lemon flavor from the fish oil, the kids never know they’re getting a smoothie that has yucky green vegetables in it (not to mention fish oil, which provides the critical omega-3 essential fatty acids). In our house we use a powerful Vita Mix blender, which does make a difference in being able to really blend well (see note at bottom). 

Berry Awesome

1 cup mixed frozen berries (Costco or Trader Joe’s)
1 banana
1 scoop Dr. K’s Perfect Greens
1 tbsp lemon-flavored fish oil
1 cup almond milk
1 fresh orange (peeled)
½ cup goat milk yogurt ( Trader Joe’s) or soy yogurt
Optional:
1 large handful of spinach
1 large handful of kale
1 large handful of chard
1 medium carrot
1 small beet, scrubbed and/or peeled
1 organic raw egg (optional)

- Blend all ingredients (except raw egg) well for 45-60 seconds
- Add raw egg and blend for another 10-15 seconds (optional)

Blueberry Surprise

1 cup frozen blueberries
1 large frozen or fresh banana
1 scoop Dr. K’s Perfect Greens
1 orange, peeled
2 tbsp raw honey
1 cup filtered water
1 cup almond or rice milk
Optional:
1 large handful of spinach
1 large handful of kale
1 large handful of chard
1 medium carrot
1 small beet, scrubbed and/or peeled
1-2 tbsp lemon-flavored fish oil
1 cup avocado

- Blend all ingredients well for 45-60 seconds
 

Mango Mango

½ cup frozen pineapple chunks (available at Trader Joe’s)
1 banana
1 cup mango – fresh or frozen
1 scoop Dr. K’s Perfect Greens
1 cup water
1 cup almond, rice or soy milk
Optional:
1 large handful of spinach
1 large handful of kale
1 large handful of chard
1 medium carrot
1 small beet, scrubbed and/or peeled

-  Blend all ingredients well for 45-60 seconds

Orange Julius Supreme 

2 fresh oranges, peeled (or 2 tbsp frozen concentrate)
1 banana
½ cup plain or vanilla goat milk (Trader Joe’s) or soy yogurt
½ teaspoon vanilla extract (if using plain yogurt)
1 scoop Dr. K’s Perfect Greens
1 tbsp lemon-flavored fish oil
1 cup hazelnut, almond, rice or soy milk
Optional:
1 large handful of spinach
1 large handful of kale
1 large handful of chard
1 medium carrot
1 small beet, scrubbed and/or peeled

-  Blend all ingredients well for 45-60 seconds   

Peach Melba

1 cup frozen organic peaches (Costco)
2 bananas, fresh or frozen
1 tblsp coconut oil
1 orange, peeled
½ cup plain or vanilla goat milk ( Trader Joe’s) or soy yogurt
½ teaspoon vanilla extract (if using plain yogurt)
1 scoop Dr. K’s Perfect Greens
1 cup almond, rice or soy milk
Optional:
1 large handful of spinach
1 large handful of kale
1 large handful of chard
1 medium carrot
1 small beet, scrubbed and/or peeled

 -  Blend all ingredients well

“Salad in a Cup” Green Smoothie

You will not believe how good this tastes!
1 medium handful of spinach
2 kale leaves
1-2 chard leaves
1 banana
1 orange, peeled
1 scoop Dr. K’s Perfect Greens
1-2 tablespoons coconut oil (available in Marketplace)
2 cups purified water, or combination of water, almond milk, hemp seed milk, coconut milk
Optional: add berries or pomegranate seeds

-  Add all ingredients to Vita Mix blender and blend thoroughly (1-2 minutes).
-  Can be put into glass jars and refrigerated for up to 36 hours

 NOTE: Any smoothie can be made into a meal replacement by simply adding the following:
1 organic raw or hardboiled egg*
1-2 tbsp lemon-flavored fish oil
*Use fresh, local and organic eggs (not mass-produced supermarket brands) 

A WORD FROM DR. PAUL ABOUT BLENDERS
“I can’t believe what a difference owning a Vita Mix blender has made to our family’s eating and to our health. A blender?  It’s true!  I’d always heard that Vita Mix blenders were the best and were so powerful they could blend vegetables so fast it turns into a warm soup.  I wish I’d bought one much sooner.  I highly recommend getting one for your family. Now I can’t imagine living without one – it’s an invaluable tool in our kitchen that gets used a least twice daily: once for the our breakfast smoothie (it’s so important that we all get our daily requirement of omega-3 essential fatty acids from the lemon-flavored fish oil, but especially the kids with their developing brains, nervous systems, and immune systems,  in the smoothie at breakfast), and again for the Green Smoothie my wife and I have virtually every day.  I promise that you will email me and thank me for what the addition of this one kitchen tool will do for you and your family’s health.  By the way, on school days, our kids almost always have just the ‘Berry Awesome’ smoothie for their breakfast – it’s simple and quick (which I know all the Moms appreciate); and we even throw in a handful of spinach – the kids never know!”    - Dr. Paul 

PS. When ordering your Vita Mix, use this link  to get free shipping ($25 value). Vita Mix blenders come with a 7-year warranty and a great recipe book. 

PS.PS. Send me your favorite smoothie recipes and I’ll add them to this page, THANKS!  -  Dr. Paul