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Fruits and Vegetables

  • Edamame with soy sauce

  • Cherry tomatoes and cucumbers with ranch dip

  • Raw snap peas with hummus

  • Olives

  • Apple slices with caramel

  • Pineapple, papaya, mangoes and kiwi

  • Blueberries, strawberries, peaches with yogurt

  • Dried nuts, trail mix, fruit leathers (note peanut allergies)

Sandwiches

Try pinwheel combinations, whole-wheat pitas and wraps, panini’s, whole-wheat buns and subs. The list is unlimited with a variety of cold cuts, spreads and jellies to combine with fruits, cheeses and vegetables.

Easy Versatile Tomato Soup

1 tbsp. olive oil

1 medium yellow onion diced

2 cloves garlic crushed

1- 28 oz. can Roma tomatoes diced with juices

½ tsp. cumin

1 tsp. Italian seasoning

4 cups chicken stock

¼ tsp. crushed red pepper flakes

1 tbsp. lime juice

Heat the olive oil in a medium stockpot over medium-high heat. Add the onion and garlic and sauté until tender about 2 minutes. Add the roma tomatoes with juice, the chicken stock, cumin and the Italian seasoning then simmer 20 minutes. Add the redpepper flakes and the lime juice and simmer another 5 minutes.

Now you have the soup base prepared and it will keep in the refrigerator for a week.

You can add a variety of items to the soup base such as:

  • Cooked chicken cubed, shrimp, pasta

  • Carrots, green beans, spinach, kale.

  • Red and green peppers, avocado diced.

  • Garnish with cilantro, basil, monterey jack cheese, cheddar cheese, and corn or tortilla chips.

These are a handful of suggestions I am sure you can add more to the list, it is also a great way to use leftovers that work well with the soup base.

Whole Wheat Oatmeal Cookies

2½ sticks unsalted butter softened

1 cup sugar

1 cup dark brown sugar

2 tbsp. molasses

1 tbsp. vanilla

3 large eggs

4 cups all purpose whole wheat flour

1 tsp. baking soda

2 tsp. salt

3 tsp. cinnamon

3 cups large flake oats

1 cup unsweetened coconut

1 cup rice puffs

½ cup chopped dried apricots

½ cup dried cranberries

½ cup chopped pecans

½ cup chopped dark chocolate

½ tsp. sea salt or cinnamon (optional)

Preheat oven to 350°F

Line cookie sheets with parchment paper.

Place the butter, both sugars and the molasses in the bowl of an electric mixer, then beat with the paddle attachment for 2 minutes until fluffy. Add the vanilla and beat another minute. Add the eggs one at a time and beat well after each addition.

In a separate bowl combine the whole wheat flour, baking soda, cinnamon and salt, then add slowly to the egg mixture beating well after each addition. Add the oatmeal flakes, rice puffs and coconut and combine well, the dough will be thick so push it down with a spatula.

Add the apricots, cranberries, pecans and chocolate and beat to incorporate through out the dough.

Scoop out balls about 3 ounces in size, roll into balls and place few inches apart on the cookie sheet and flatten the balls slightly with the palm of your hand. Sprinkle with the sea salt or cinnamon if desired.

At this point you can also freeze some of the balls on a cookie sheet and then store in an airtight container to bake off at a later date. You can also add a variety of different items to the basic dough recipe that you may prefer.

If baking now, bake in the oven for 16 minutes turning the pans at the half way baking point.

Cool on a cooling rack for 5 minutes and store in an airtight container.

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