Ingredients :

  • tomato
  • cucumber
  • pomegranate
  • oregano basil mint
  • cranberry
  • celery
  • spinach
  • hot peppers
  • amaretto
  • chia
  • millet
  • quinoa
  • fruit
  • nuts
  • cheese
  • eggs
  • yogurt
  • ginger
  • almond butter


  • apple almond gingerbread
  • potato pancakes, chilli in lettuce wrap
  • Black bean lentil burger

 Green Chile Corn Pudding

2 TB Butter
1 16oz pkg frozen yellow corn
1-3/4 cup milk
1-1/2 cup fine yellow cornmeal
1/2 cup finely chopped yellow onion
2 tsp baking powder
3/4 tsp salt
3 (4oz) cans mild diced green chiles
2 eggs beaten

Preheat oven to 350, grease 7×11 baking dish with butter.

Transfer 1 cup of corn to large bowl and then puree remaining corn in a food processor until almost smooth and add to bowl with whole corn.
Stir in melted butter, milk, cornmeal, onion, baking powder, salt, chiles, and eggs and transfer to prepared dish

Bake until puffed and golden brown, 45-50 mins.

The Rice Cake

  • 1 cup cooked Calrose Rice, Mochi Rice or Risotto
  • 3 eggs scrambled in olive oil
  • Fried prosciutto or bacon
  • Balsamicvinegar
  • Bragg Liquid Aminos (gluten free) soy sauce
  • Sugar
  1. Mix in large bowl and add other ingredients as desired
  2. Place in brownie pan or large pan and smash it all down (best technique is to put saran wrap over one pan and use another pan to squash it down)
  3. Sprinkle sugar over top to create a glaze
  4. Cut into small square portions

Banana-Nut-Chocolate-Chip Waffles

  • Makes 7–8 standard waffles (or six 5-inch pancakes)
  • ½ cup whole oats
  • 1 ¼ cups skim milk
  • 1 medium egg white
  • 1 ½ cups whole-wheat pancake mix, like Coach’s Oats Multigrain Pancake Mix (
  • 1 tsp flax seeds
  • 1 tsp extra virgin olive oil
  • 1 banana, sliced (can substitute ½ cup berries or other fruit)
  • ¼ cup dark chocolate chips
  • ¼ cup nuts (crushed pecans or walnuts or sliced almonds)
  1. Combine whole oats and milk in mixing bowl and allow to soften for five minutes.
  2. Stir in remaining ingredients. Add a little milk to thin batter if necessary.
  3. Preheat waffle iron. Ladle in batter; cook to desired darkness.
  4. Serve topped with fresh or frozen berries, peaches, nonfat vanilla Greek yogurt, and real maple syrup.

Jaskiewicz energy bars

  •  4 cups oats
  • 4 cups cereal
  • 1 cup each filler (nuts, raisins, chocolate chips, etc.)
  • 2 cups sweetener/binding agent (corn syrup if you’re a cash-strapped bike racer, maple syrup if you live in New England, and agave nectar or brown rice syrup if you shop at Whole Foods)
  • 1 ½ cups peanut butter
  • salt to taste

Heat the sweetener and peanut butter over medium and combine the remaining ingredients in a large mixing bowl. Stir in the heated sweetener mix, pour into a large square pan, and let it cool.

I slice each batch up into 2-inch-by-2-inch squares, each of which delivers about 250 calories and 40 grams of carbs, a perfect dose of energy for 60 minutes on the bike.


Tram Bar

  • oats,
  • honey,
  • peanut butter (Organically grown dry roasted peanuts, salt),
  • milk chocolate (sugar, milk, cocoa butter, chocolate liquor, soya lecithin, real vanilla),
  • rice nuggets (rice flour, rice bran, raisin juice concentrate, honey salt),
  • dried bananas,
  • dried apricots,
  • raisins,
  • sunflower seeds,
  • sesame seeds,
  • sea salt

Pro Voca Power

  • 2 apples peeled
    2 tbsp Butter
    1/3 cup white sugar
    1/3 cup lt brown sugar
    1 egg
    1 cup canned white cannellini beans, rinsed and drained
    1 tsp vanilla
  • 1 cup flour
    dash sea salt
    1 tsp baking soda
    2 tsp cinnamon
    1 tbsp flax seed
    1 tbsp wheat germ
    1 tbsp sesame seed
  • 3/4 cup oats
    1-1/3 cup coconut water
  • 1/3 cup chocolate chips
    1/3 cup raisins
    1/3 cup cranberries
    2/3 cup peanut butter
    2 tbsp honey

Healthy Oatmeal Chocolate Chip Cookies

1/4 cup applesauce
2 Tbsp. butter
1/3 cup white sugar
1/2 cup brown sugar
1 egg
1 tsp. vanilla extract
1 cup whole wheat flour
3/4 tsp. salt
1 tsp. baking soda
1 tsp. cinnamon
3/4 cup quick cooking oats
3/4 cup dark chocolate chips or crushed dark chocolate bar

  • Preheat oven to 350 degrees.
  • Beat together applesauce, butter and sugar. Beat in egg and vanilla.
  • In a separate mixing bowl, stir together flour, baking soda, salt and cinnamon. Stir flour mixture into first mixture and mix well.
  • Then stir in oats, followed by the chocolate. Place rounded tsp-full 2 inches apart on an Exopat baking mats on a cookie sheet. Bake 10-12 minutes.

Triple Chocolate Chip Cookies

  • Makes 20 cookies, 1 serving: 45 calories, 1.4 g fat, 2 g protein, 9 g carbohydrates, 0mg cholesterol, 2 g fiber, 32 mg sodium
  • ½ tsp vanilla extract
  • ¹⁄³ cup unsweetened cocoa powder, sifted
  • 1 cup canned white cannellini beans, rinsed and drained
  • 2 tbsp light agave syrup
  • 3 large egg whites
  • 1½ cups granulated artificial sweetner
  • ¼ cup dark chocolate-covered cacao nibs
  • ¼ cup mini chocolate chips

Preheat the oven to 375˚F. Line 2 baking sheets with parchment paper and spray lightly with cooking spray. Set aside.

In the bowl of a food processor, combine vanilla, cocoa, cannellini beans, and the agave syrup, and blend the mixture until smooth, about 3 minutes, scraping down the side of the bowl halfway through blending.

In the bowl of a mixer fitted with a whip attachment, beat the egg whites until they form soft peaks. Gradually beat in the artificial sweetner. Continue to beat the whites until they are creamy and nearly stiff. Add 1/3 of the egg-white mixture to the cocoa bean mixture in the food processor. Blend to combine, for about 30 seconds. In 2 batches, fold the lightened cocoa mixture into the egg whites until they are almost fully combined. Add cacao nibs to the batter. Fold batter until cacao nibs are evenly dispersed and cocoa mixture is completely incorporated.

Drop mounded spoonfuls of batter onto the prepared sheets. Spread batter out to form cookies about 2½ inches in diameter. Sprinkle the chocolate chips on top of the cookies.

Bake for 20 minutes, rotating the pans one turn halfway through baking. Using a metal spatula, transfer cookies to wire racks to cool.

Butternut Squash with Cranberries:

  • Dice/cube butternut squash and set aside.
    Dice red onion and put in a skillet with pressed/diced garlic and olive oil.
    Heat over medium until garlic and onions are sauteed, then add the diced butternut squash and coconut milk (1/2-1 can depending on how much squash you’ve got).
    Add curry and cinnamon as desired (we like a lot of both)
    Put a lid on the pan to cook down for usually 25+ minutes depending how “done” you like the squash. Ours usually becomes pretty mushy.
    Once near done add in Craisins as desired and serve!

Power Potatoes

INGREDIENTS: Potatoes, Olive Oil, Parmesan Cheese, Salt


  1. 1. Boil potatoes in medium pot for 10 to 15 min.
  2. 2. Pour boiled potatoes into strainer
  3. 3. Rinse with cold water; when cool, peel potatoes by hand
  4. 4. Place peeled potatoes in medium pan
  5. 5. Sprinkle moderate amount of salt throughout entire pan
  6. 6. Pour olive oil on top of potatoes
  7. 7. Grate parmesan cheese on top of potatoes
  8. 8. What doesn’t stick to potatoes becomes a salty, oily, cheesy paste that can be caked on by hand
  9. Press remainder of mixture on potatoes

Especially good sweet potatoes

  •  3 sweet potatoes (2-1/2 lbs) peeled and cut into 1/4″-thick rounds
  • 1/2 cup raisins
    1.2 cup unsweetened flaked or shredded coconut
    1-1/2 tsp freshly grated nutmeg
    3/4 cup unsweetened soymilk
    1/2 cup OJ

Preheat oven to 375. layer sweet potatoes, raisins, coconut and nutmeg in 9×12 casserole dish and then drizzle all over with soymilk and juice.
Cover withfoil and bake until almost tender, about 30 mins. uncover and bake until tender and coconut is golden brown, about 10 mins more.

Yucatan Shrimp

  • 4 tablespoons unsalted butter
  • 1 large clove garlic, minced
  • Juice of two large limes
  • 1 tablespoon Indonesian sambal
  • Kosher salt and freshly ground black pepper to taste
  • 1 pound large, fresh, shell-on shrimp
  • 1 teaspoon jalapeño, seeded and chopped (optional)
  • 2 tablespoons chopped cilantro.

In a small saucepan set over low heat, melt 1 tablespoon of butter. Add the garlic and cook, stirring for 2 minutes.

Add remaining 3 tablespoons butter to saucepan. When it melts, stir in the lime juice, chili sauce, salt and pepper. Turn off the heat and allow the sauce to rest.

Bring a large pot of well-salted water to a boil. Add the shrimp and cook for 2 minutes or until they are just firm and pink. Do not overcook. Drain into a colander and shake over the sink to remove excess moisture.

In a large bowl, toss the shrimp and chili sauce. Add jalapeño, if desired, sprinkle with cilantro and toss again. Serves 4. 

Baked Scallops

1 lb scallops
1 cup crumbled ritz crackers
1/2 cup melted butter or margarine
Salt and pepper

Grease dish (1-quart). Lay a layer of crackers, then a layer of scallops and so on until you finish with a layer of crackers. Melt butter and pour over top. Salt and pepper lightly. Preheat oven to 375 degrees and bake for 20 mins.

Crispy Parmesan ChickenTenders

1 large egg
3 tbsp butter, melted
30 round ritz crackers crushed – 1 cup
1/4 tsp paprika, pepper, and salt
3 tbsp grated parmesan cheese
1 lb chicken tenders

  1. Heat oven to 400 degrees. line a rimmed baking sheet with foil. coat foil with nonstick spray
  2. Put egg in shallow bowl, beat lightly with a fork. put melted butter in another shallow bowl. mix crushed crackers, paprika, pepper, and salt on a sheet of wax paper, spread parmesan cheese on another sheet.
  3. Dip tenders in egg, then cracker mixture in coat, then dip 1 side in melted butter, then parmesan cheese. place cheese side up on lined pan.
  4. Bake 12 to 15 minutes or until tenders are golden and cooked through.

Chicken Cacciatori

  • Serve this old-fashioned Italian-American dish with rice.
  • 1              tablespoon canola oil
  • 1              large onion, sliced
  • 2              bell peppers, cored and sliced
  • 3              cloves garlic, chopped
  • Salt and black pepper, to taste
  • 1              teaspoon dried oregano
  • 1              can (28 ounces) diced tomatoes
  • 10           green olives, pitted and chopped
  • 1/2         cup white wine
  • 1/2         cup water
  • 6              chicken leg quarters

Set the oven at 350 degrees. In a large flameproof casserole, heat canola oil over medium heat. Add onion, bell peppers, garlic, salt, and black pepper. Cook, stirring often, for 5 minutes, or until vegetables soften.

Stir in oregano, tomatoes, olives, wine, and water. Bring liquid to a boil. Remove pan from heat.

Sprinkle chicken legs with salt and pepper. Place the legs in the pan, skin side up, leaving the skin exposed.

Bake for 1 hour and 20 minutes or until the chicken is brown and pulling away from the bone. Reserve 1 cup of sauce and 2 whole legs for the stromboli.

Raspberry Chicken Parm

  • 4              skinless, boneless chicken breast halves
  • 1/2         cup flour
  • Salt and pepper, to taste
  • 2              tablespoons olive oil
  • 2              cups fresh or frozen cranberries (if frozen, do not thaw)
  • 1              teaspoon ground cinnamon
  • 1/2         cup water
  • 1/2         cup Marsala
  • 1/2         cup brown sugar
  • Juice and pulp of 1 orange
  • 2/3         cup Italian bread crumbs
  • 1/2         cup shredded Parmesan

Set the oven at 350 degrees. Oil a 9-by-13-inch baking dish.

Pound the chicken breast halves to a uniform thickness of about 1/2 inch. In a plastic bag, combine the flour, salt, and pepper. Add the chicken pieces, one at a time, and shake to coat them; set chicken aside.

In a large skillet over medium heat, heat the olive oil . Add the chicken in one layer. Cook for 5 minutes on a side or until lightly browned. Transfer to a plate.

In a saucepan over medium heat, combine cranberries, cinnamon, water, Marsala, brown sugar, orange juice and pulp. Bring to a low boil, lower the heat, and simmer for 8 minutes or until the berries pop and the mixture thickens slightly.

Stir in the bread crumbs; the mixture will become quite thick, almost pasty.

Spread 1/3 of the cranberry mixture in the baking dish. Arrange chicken on top. Spread remaining cranberry mixture on the chicken. Sprinkle with Parmesan.

Bake for 25 to 30 minutes or until the chicken is cooked through and the cheese is brow


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