6. Mormon Food Culture
SUGAR!
Addictive, drug like,
sugar cycle
Sugar Fast Benefits: feel free, in
control, teaches self discipline,
no dips in energy, less
inflammation
7. Different Diets
โข Vegan, Vegetarian, Paleo, South Beach,
Plant Based, Weight Watchers
โข yes/no meat, yes/no beans, yes/no carbs
โข What 2 things do all diets agree on?
8. Word of Wisdom
โข Bodies are a sacred gift
โข Treat and feed them well
โข Spiritual Law before Physical Law
โข Eat better (and exercise)โฆ feel betterโฆ able to
do good things and feel more in tune spiritually
โข Moderation (prudence, sparingly)
(temperance, cautious, good judgment,
abstinence, self-restraint)
9. How to Add More Nutrition
-Have a plan
-Have only healthy choices in the house
-In the evening, think about food for the next day
-Buy lots of veggies, then plan your meals
-Cut up veggies to have on hand
-Eat a rainbow
-Look at ingredient lists
-Shop the outside (store perimeter, local, garden)
-Ask what you can add to a meal
-Keep meals simple using whole foods
10. Breakfast Ideas
- Include protein and healthy fat
(nut butters, yogurt, kefir, chia seed, egg)
- Think outside the cereal box
12. Cereals
Blueberry, carrot and pumpkin
concentrates for color
Lucky Charms: Yellow 5&6, blue 1, red 40
Tasty alternative to
oatmeal and other
hot cereals
13. Breakfast Examples
Egg, guac, cottage cheese,
strawbs, pineapple, almonds,
green smoothie
French
toast: ww
bread, eggs,
vanilla,
cinnamon,
milk and
strawberries
Spinach blended with
eggs, turkey bacon,
tomatoes, strawberries
14. Sweet potato with almond or
peanut butter sprinkled with
cinnamon
Kale, beets, carrot, apple,
cucumber, celery, ginger,
lemon
Kefir in Smoothies
Whole wheat toast with
garden tomatoes (avocado)
15. Homemade Granola
โข 3ยฝ cups rolled oats
โข 1 cup raw sliced almonds
โข 1 cup raw cashew pieces (or walnuts or pecans)
โข 1 cup unsweetened shredded coconut
โข ยฝ cup raw sunflower seeds
โข ยฝ cup raw pumpkin seeds
โข 2 teaspoons ground cinnamon
โข 1 teaspoons ground ginger
โข ยฝ teaspoon grated or ground nutmeg
โข 6 tablespoons butter
โข ยฝ cup honey
โข 2 teaspoons vanilla extract
โข ยฝ teaspoon salt
โข Craisins (this is a nice addition)
โข Also need โ parchment paper
http://www.100daysofrealfood.com/2010/04/04/recipe-granola-bars-ce
Eat alone, mix in with cereal, yogurt topping
16. Zucchini Cheese Pancakes
โข King Arthur Flour Zucchini-Cheese Pancakes
โข 4 large eggs, lightly beaten
โข 1/2 teaspoon freshly ground black pepper or coarse black pepper
โข 1/4 cup olive oil
โข 2/3 cup chopped chives or scallions; about 1 bunch scallions, trimmed and chopped
โข 1-1.5 teaspoons salt, to taste
โข 1 teaspoon dried basil*
โข 1 teaspoon dried oregano*
โข 4 cups coarsely grated zucchini; about one 10" zucchini
โข 1 3/4 cups unbleached flour or white whole wheat
โข 1 cup freshly grated Parmesan, Cheddar, Monterey Jack, Pepper Jack (or a combination)
These freeze well. Make a
huge batch when you have
time. Warm and serve. Can
top with tomato, sour cream
or avocado is desired.
18. Ezekiel Sprouted Grains
Breakfast burritos:
Eggs, cheese,
spinach, tomatoes,
avocado, salsa,
turkey bacon
ยฝ muffin with butter or cream cheese
Paired with a small smoothie, egg, or fruit
19. Pancakes
โข 2 cups quick oatmeal
โข 3/4 cup whole wheat flour
โข 1 teaspoon baking soda
โข 1 teaspoon baking powder
โข 1 1/4 teaspoons cinnamon
โข 1/4 teaspoon ground nutmeg
โข 1/4 cup honey
โข 2 large eggs
โข 1 teaspoon vanilla
โข 2 1/2 cups buttermilk
http://www.melskitchencafe.com/ems-famous-overnight-oatmeal-cinnamon
*Please use real maple syrup (use as a dip)
Mrs Butterworth's Original ingredients: High Fructose Corn Syrup, Corn Syrup,
Water, Salt, Cellulose Gum, Molasses, Natural And Artificial Flavors, Potassium
Sorbate (Preservative), Sodium Hexametaphosphate,Citric Acid, Caramel Color,
Polysorbate 60.
20. Lunch Ideas
โข Raw veggies with a dip like hummus
โข Wraps
โข Freeze muffins, pbj sandwiches
โข Use leftovers
โข Pack lunch evening before
โข Use thermoses, ice packs, containers
21. Muffins
These muffins freeze well โ put in lunch frozen
2 ยผ cup whole-wheat flour
ยพ teaspoon baking soda
ยผ teaspoon salt
3 ripe bananas, mashed
ยผ cup plain yogurt
ยผ cup honey
2 eggs
โ cup oil (I used coconut oil)
1 teaspoon vanilla
I add a few white choc chips or
turbinado sugar to the tops.
WHOLE-WHEAT
BANANA BREAD
(muffins)
http://www.100daysofrealfood
.com/2011/05/02/recipe-
whole-wheat-banana-bread/
1-1/2 cups white whole wheat flour
3/4 cup flaxseed meal (ground flax)
3/4 cup oat bran cereal (ground oats)
1 cup brown sugar (non packed)
2 tsp baking soda
1 tsp baking powder
1/2 tsp salt
2 tsp ground cinnamon
1-1/2 cups carrots finely shredded
2 apples peeled & shredded
1/2 cup raisins
1 cup nuts chopped finely (walnuts)
3/4 cup milk of your choice
2 eggs beaten
1 tsp vanilla extract
http://www.bobsredmill.com/
recipes/how-to-make/bran-
flax-muffins/
FLAX MUFFINS
โKileyโs Favorite Muffinsโ
26. Wraps
โข Mindyโs Creation (below)
โข Hummus, romaine, tomatoes, avocado
โข Chicken curry salad made with greek yogurt and grapes
โข Walnut Tacos with lettuce, tom, avoc
โข Quinoa lettuce wraps
Mindyโs Creation โ my favorite end of summer meal
Sautee with a little olive or coconut oil: chunks of zucchini,
squash, onion, hot peppers
Can add fresh herbs: basil, oregano
Sprinkle turbinado sugar onto veggies and heat throughout.
Brown sugar would work too.
Spread cream cheese on a warm ezekiel tortilla or lavash
bread. Fill with veggies and top with lettuce/spinach and
tomatoes sprinkled with salt and pepper.
Important to get the correct amount of heat and sweet.
Yummy!
27. Walnut Tacos
Quinoa Avocado Lettuce Wrap
Another lettuce wrap idea: Mix curry
powder with plain regular or greek
yogurt. Spread on romaine leaf.
Place turkey on leaf and roll up.
28. Dinner Ideas
โข Keep it simple, real and fresh
โข Prepare ahead if possible (ex. rice/quinoa in rice
cooker, chicken in crockpot or in fridge to thaw)
โข Include at least 2 veggies (main veggie intake)
โข Use little to no fruit for dinner unless used as a
dessert
โข Include green salads (as main dish or side) and
soups to fill up and get veggie count up
โข Decide to eat in
29. Sauteed broccoli,
(sometimes brussel
sprouts too), browned
chicken apple
sausages, cashews,
maple syrup, cheese
Broccoli, red peppers,
chicken apple
sausages, brown rice
noodles (Trader Joe
brand tastes great),
marinara sause,
parmesan cheese
Skillet Meals
30. Saute zucchini,
mushrooms, onions in olive
oil or butter, then add soy
sauce, seasonings, serve
over quinoa, top with
almonds and (tomatoes)
6 tortillas, corn or flour (I use sprouted tortillas)
1 and ยฝ cup salsa
2 cups black beans cooked or your meat choice
1 green or red pepper chopped
ยฝ onion chopped
ยฝ jalapeรฑo pepper thinly sliced (I do not add)
1 cup mild cheddar cheese or your choice
1/2 tbsp chili powder (to sprinkle)
2 cups romaine
1 lime, avocados
http://foodbabe.com/2013/04/30/mexican-pizza/
Quick Mexican Pizzas
Tepanyaki-ish Veggies
31. Cauliflower Dippers
โข These taste like they are bread sticks
http://www.superhealthykids.com/cheesy-cauliflower-dippers/
32. Easy Main Dishes
โข Rice, seasoned black beans, cheese, guacamole,
salsa/tomatoes, finely chopped red cabbage
โข Quinoa, craisins, dried apricots, feta, green onion,
turkey bacon
โข Asian Slaw โ hamburger, bag of coleslaw (shredded
cabbage, carrots etc), soy sauce, brown sugar,
salt, sesame oil, rice wine vegar, garlic, ginger
34. Chicken sprinkled with garlic powder, salt, pepper then sauteed with
garlic in coconut oil. Salad is spinach, berries, cashews. Dressing
is lime olive oil and pomegranate vinegar.
Coconut Garlic Chicken Salad
35. SALAD
5-6 cups Mixed Greens
1 cup cooked quinoa (red or white)*
1/2 cup fresh or canned corn
1 cup cooked black beans (seasoned
with equal pinches sea salt, cumin,
chili + garlic powder)
1/4 cup red onion, diced
1 orange, segmented
1/2 ripe avocado, chopped
1/4 cup fresh cilantro, chopped or torn
DRESSING
1/2 ripe avocado
1 large lime, juiced (~4 Tbsp)
3 Tbsp orange juice
1-2 tsp sweetener of choice (maple
syrup, agave, cane sugar, etc.)
1-2 tsp hot sauce
1/4 tsp cumin powder
1/8 tsp chili powder (or sub extra hot
sauce or chipotle powder)
Healthy pinch each sea salt and black
pepper
1 Tbsp fresh minced cilantro (optional)
3-4 Tbsp extra virgin olive oil or
avocado oil
MEXICAN QUINOA SALAD WITH
ORANGE LIME DRESSING
http://minimalistbaker.com/mexican-quinoa-
salad-with-orange-lime-dressing/
38. โข Sweet Potato Fries: 425 โ 450 degrees.
Slice sweet pot into a bowl. Pour olive oil
to cover. Add cumin, cinnamon, salt. Or
salt, pepper, garlic powder.
39. Cream of Broccoli Soup
made with cashews
http://ohsodelicioso.com/green-cream-of-broccoli-soup/
This is delicious! Blend broth and cashews to
form a โcreamโ. I like to leave this soup
chunky, not blended.
41. Homemade Clif Bars
3/4 cup quick oats or rolled oats
1/8 tsp salt
1 cup freeze-dried raspberries or strawberries
1/3 cup peanut butter or nut butter of choice
1/4 cup agave or honey
http://chocolatecoveredkatie.com/2014/08/28/homemade-clif-bars/
42. ยฝ cup pure maple syrup
ยฝ cup creamy unsalted raw
almond butter
โ cup coconut oil
2 teaspoons pure vanilla extract
ยผ teaspoon fine grain sea salt
Delicious with Apple Slices
Raw Caramel Dip/Sauce
http://blissfulbasil.com/2014/04/28/five-minute-vegan-caramel/
43. โข 1 cup solid coconut oil, melted
โข 3/4 cup honey
โข 2 large eggs
โข 1 teaspoon vanilla extract
โข 2 cups white whole wheat flour
โข 1 teaspoon salt
โข 1 teaspoon baking soda
โข 2 1/2 cups old-fashioned rolled oats
โข 1 1/2 cups cooked and cooled quinoa (cooked only in water, not broth) - see note above
โข 2 tablespoons ground flaxseed
โข 2 tablespoons chia seeds
โข 1/2 cup toasted slivered almonds
โข 1/2 cup dried cherries or cranberries
โข 1/2 cup semi-sweet chocolate chips
โข http://www.melskitchencafe.com/quinoa-chocolate-chip-
oatmeal-granola-cookies/
Quinoa Chocolate Chip Oatmeal Granola Cookies
44. Ice Cream Alternatives
Banana Base Ice Cream
2 med. banana, frozen
1 c. fruit, frozen
ยฝ c. chocolate chips, dark
http://www.beyonddiet.com/Recipes/26298/banana-base-ice-cream?
food=figs&utm_source=facebook&utm_medium=post&utm_content=BananaBase
IceCream
Double Chocolate Ice Cream
1 can full fat canned coconut milk
1/3 cup cocoa powder
2-3 T maple syrup
1/3 cup chocolate chips
http://mywholefoodlife.com/2014/07/16/double-chocolate-ice-cream
45. Smoothies
Kimberly Snyderโs Glowing Green Smoothie Recipe
โข 1ยฝ-2 cups cold water
โข ยพ pound romaine lettuce, rough chopped, about 1 head
โข ยฝ head large bunch or ยพ small bunch spinach
โข 2-3 celery stalks, halved
โข 1 apple, cored, seeded, quartered
โข 1 pear, cored, seeded, quartered
โข 1 banana, peeled
โข ยฝ fresh lemon, peeled, seeded
โข bunch cilantro with stems (optional)
โข bunch parsley with stems (optional)
โข Ice if needed to help with taste
โข Add water, spinach and chopped romaine to the blender. Starting the blender on a low speed;
mix until smooth. Gradually move to higher speeds and add the herbs, celery, pear, and apple.
Add the banana and lemon juice last.
Blend: milk, banana, spinach,
pโnut butter, cocoa powder.
(Can add chia seeds)
Blend in ice.
Carrot-Orange Smoothie
(Orange Julius Like)
2/3 cup vanilla Greek yogurt (or plain and add vanilla)
2 clementines, peeled (I used 3-4)
1cup chopped romaine lettuce
4 carrots, shredded (can use less)
ยฝ cup ice cubes
Directions
Layer ingredients in a blender in the order given. Cover and
blend about 30 seconds or until smooth.
46. Hot Chocolate
โข Hot Chocolate:
โข 2-3 teaspoon honey or maple syrup
โข ยพ cup warm milk
โข ยฝ teaspoon unsweetened dark cocoa or cacao
โข ยผ teaspoon pumpkin pie spice (optional)
โข http://www.100daysofrealfood.com/2011/10/11/recipe-
%E2%80%9Cpumpkin-spice%E2%80%9D-hot-
chocolate-or-mocha/
47. THE POPCORN TRICK
SERVES: 3-4
โข INGREDIENTS
โข ยผ cup popcorn kernels, preferably organic
โข Brown paper lunch bag
โข Optional: Melted butter, oil, and/or salt
โข INSTRUCTIONS
โข Pour the kernels into the brown paper bag.
โข Tightly fold over the top three or four times. No
tape or staples are necessary.
โข Put it in the microwave and start it on high for 3
minutes or so.
โข Listen for the popping to slow down to 3 or 4
seconds apart at which point you will take it out
of the microwave. Be careful not to burn it.
โข Pour popcorn into a bowl and drizzle with melted
butter or spritz with olive oil and then sprinkle
with salt. If you donโt use oil or butter the salt
wonโt stick.
48. Parting Tips
Water Only for
Drinks
Enjoy a
Green Salad
(or raw veggies)
Daily
It is OK to feel
hungry โ it actually
feels good
Serve more thanone veggie atdinner
12 Hour Fast
Leave it on
the shelf โ
make
homemade
treats
THINK
ABOUT AND
ENJOY
WHAT YOU
ARE EATING