Process in a Blender:
1 cup whole milk (options: goats milk, coconut or grain milk)
1 small banana
2-3 tablespoons fresh or frozen berries
Options:
For a chocolate smoothie, omit the berries & add 1 tablespoon of organic cocoa powder without sugar.
For a frozen shake use a frozen banana and 2-3 tablespoons frozen berries.

Super-Charge Your Smoothie Add:
1 scoop of Sambazon organic acqi powder
1 tablespoon of Barlean’s flax oil (you can use flax seeds instead of the oil–they will keep on a shelf)
Probiotics (You want a probiotic with as many cells as possible. Mega Food has 20 billion.)
1 drop of Carslon’s Vitamine D Drops
1 tablespoon of almond butter

Nicole’s mom, super-charged her smoothie.

Smoothies in a Dorm
Smoothies can be made in a dorm without the aid of a refrigerator. Purchase milk in individual cartons, use flax seed instead of the oil which requires refrigeration. The fruit, cocoa, acqi powder and probiotics all may be stored at room temperature.

Boil eggs the failsafe way:
1. Cover eggs with two inches of cold water in a pan.
2. Bring to a full boil. Place the lid on the pan and turn the heat off. Wait twenty minutes.
3. Remove eggs from the hot water with a slotted spoon. Immediately place in an ice water bath. Allow to fully cool. Then remove the eggs from the ice-water and pat dry.

Ensure an easy peel, give your hardboiled eggs an ice water bath.

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Oats have super powers to lower cholesterol: because of soluble fiber. The soluble fiber acts as broom to sweep out cholesterol from the blood. One and half cups of cooked oatmeal provides enough beta-gluten to significantly lower blood cholesterol and heart attack risk.

Instant oatmeal is loaded with sugars and it’s expensive. Instant oatmeal sounds like a time-saver, but it takes only minutes to cook rolled oats. You can make tasty oatmeal breakfasts from rolled oats without the added sugars and save.

Cooking Directions for Rolled Oats

Serves 2:
1¾ cups water
1 cup oats
dash salt

Method: Bring the water and salt to a boil add the oats. Give a quick stir. Reduce heat to low. Don’t stir again; cook 5 minutes or so until all the liquid is absorbed. For thicker oatmeal use less water, for thinner use more water.

Banana Oatmeal
Cook oatmeal according to above directions, add one mashed banana per 2 servings.

Apple Walnut Oatmeal
1) Replace half the water with apple juice or apple sauce.
2) Peel, core, and cut into bite-size pieces, 1 apple for every 2 servings.
3) Cook oatmeal according to above directions.
4) Add a handful of chopped walnuts
5) Dash of cinnamon on top of each bowl of Apple Walnut Oatmeal

Creamy Pink Strawberry Oatmeal
1) Replace water with milk.
2) Pour cooked oatmeal into a blender and process.
3) Add 1/2 cup strawberries and process again.
5) Top with one strawberry slice.

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10-minute prep time to make pie crust
Pastry Wheat Crust
This recipe is adapted from my friend Carole who is the best pie lady in Colorado!

Pre-heat oven to 450 degrees
1¼ cup whole-wheat pastry flour
½ cup butter or coconut oil
¼ cup very cold water
¼ teaspoon salt
In a food processor:
1. Mix flour, salt and shortening together until you have an even mixture of crumbs.
2. Add cold water and mix until there’s a consistent dough ball. If time permits put in the refrigerator, until cool throughout, if not proceed to next step.
3. Toss a little flour onto your working surface. Try not to handle dough too much, press dough into a flattened ball. Roll into a 12 inch circle with a rolling pin.
4. Place rolled out dough and fit in pie pan.
5. Pierce the dough several times with a fork

Go to step one for the Sunday Quiche, then add ingredients and bake at 350 degrees for 30 to 40 minutes until a knife inserted into the quiche comes out clean.

Have your kids help measure and stir together the ingredients for these easy to make muffins.

After soaking 1 cup wheat bran in 1 cup of milk for ten minutes, stir in 2 eggs, 1 teaspoon vanilla, 2 tablespoons of melted butter or coconut oil, and ¼ cup honey.

Mix in 1cup wheat flour, 1 tablespoon baking powder, and ½ teaspoon salt. Stir until moistened. Then spoon the batter into a greased muffin tin. Pop into a heated 375 degree oven and in 15 minutes the muffins are ready to eat!

They smell fantastico!
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Mix 1 cup whole-wheat flour, 2 teaspoons baking powder (1 teaspoon if you live at a high altitude), ½ teaspoon salt in a bowl. In another bowl add 1 tablespoon honey (or sugar), 2 eggs, 2 tablespoons coconut oil, about 1 cup milk (add more milk for thinner pancakes)

Add wet the ingredients to dry and mix well. Melt a pat of coconut oil on a hot griddle. Then spoon pancake batter on griddle. Turn pancakes once and cook until light brown.

Serve with fruit jelly or a little maple syrup.

It’s a good idea to up the nutritional value of the foods a picky eater will eagerly eat, and Buleberry Oat Bran Muffins is a favorite!

My Blueberry Oat Bran Muffins take only a few minutes to make and they melt in your mouth. It’s sweetened with applesauce and a little honey, so there’s no sugar in this recipe.

(Make your own oat bran: Place 1 1/3 cups rolled oats into a blender. Process the whole oats until it’s the consistency of flour)

You’ll Need:

1 cup oat bran

1 cup pastry wheat flour

2 teaspoons baking powder

¼ teaspoon baking soda

½ teaspoon salt

1 cup unsweetened applesauce

3/4 cup whole milk

¼ cup honey

2 eggs

1 tablespoon melted butter or coconut oil

½ cup blueberries (or raisins)

Method:

Heat the oven to 400 degrees.

1. In a mixing bowl, add all the dry ingredients.

2. In another bowl combine the applesauce, milk, honey, eggs, and oil.

3. Make a well in the dry ingredients. Add the wet ingredients. Stir until moistened.

4. Spoon batter into greased muffin tin. Fill each about 1/2 full.

5. Stir until moistened. Then, add the wet ingredients to the dry.

6. Grease muffin pan with coconut oil and spoon batter into cups. Fill each about 2/3 full. Bake in a preheated 400 degree oven for about ten minutes, then remove from oven and cool.

They’re delicious!

(This recipe is also found in Baby Bites: Transforming a Picky Eater into a Healthy Eater.)