bee healthy

                                         Recipes From Dr. Sears' Family Favorites

     Martha's Favorite Chocolate Oatmeal Flax Bars

  • 1 cup butter or non-hydrogenated vegetable oil spread
  • 1 cup honey or Agave Nectar
  • ½ cup 100% maple syrup (or other sweetener)
  • 2 eggs
  • 1 ½ tsp vanilla
  • 1 ¼ cups whole wheat flour
  • 1 tsp baking soda
  • 1 tsp salt
  • 1/2 cup flax seed meal
  • 1 tbsp cinnamon
  • ½ tsp nutmeg
  • 2 cups oats
  • 12 oz. chocolate chips or carob chips (can use raisins)
  • Nuts or seeds optional

Mix wet ingredients together. Mix dry ingredients together except oats. Stir dry mixture into wet mixture. Add oats and nuts or seeds. Add chocolate chips, carob chips, or raisins. Poor in to ungreased glass casserole dish (the size can vary depending on how thick you want your bars). Bake 350° for about 20 minutes or until the center is cooked through. Allow to cool for at least 10 minutes before serving. It is wonderful with a little vanilla frozen yogurt on top.

    

 

 

Dr. Bill's Tuna Salad

This tuna salad truly meets our definition of a nutrient-dense food. It packs a lot of nutrition in a small volume with a taste every family member will enjoy.

  • 8 ounces of tuna fillet, fresh or fresh frozen
  • 2 chopped, hard-boiled eggs
  • 1/4 cup diced dill pickle
  • 1/3-1/2 cup canola oil-based mayonnaise
  • 1 tablespoon Dijon mustard
  • 1/4 cup sunflower seeds
  • 1 tablespoon lemon juice
  • 1 teaspoon minced garlic or onion
  • 1/2 teaspoon ground pepper
  • 1/2 teaspoon dried dill weed
  • 1 tablespoon olive oil
  • 1-2 tablespoons fresh, red chili peppers (use bell peppers if serving to small children)
  • 1/4 cup chopped tomato
  • whole wheat pita pocket bread or tortilla
  • 1/2 cup sprouts, broccoli or alfalfa

    Grill, bake, or poach tuna fillet. Chop into small pieces, or flake with a fork, and mix in a bowl with other ingredients. Vary amounts of chili pepper and onion or garlic according to the spiciness you desire. Chill the salad and serve burrito-style on warmed whole wheat tortillas, or in a pita pocket. Garnish with sprouts. For added nutrition and taste, spread a layer of hummus on the bread. Serves 2-3

    •  

     

  • BOK CHOY CHICKEN SOUP

    This is a nutritious way to get lots of calcium and phytonutrients into children who are not fond of greens. Chicken mixture: Mix in a bowl and refrigerate before use.

  • 1 large, boned, skinless chicken breast cut into very thin slices (cut while half frozen)
  • 1 egg white
  • 1/4 tsp. salt
  • 2 tsp. corn starch
  • 1 tsp. sesame seed oil
  • 1/8-1/4 tsp. white pepper
  • 4 cups reduced-sodium chicken broth
  • 1/2 lb. bok choy, cut into bite-size pieces
  • 2/3 cup straw mushrooms
  • 1/4 tsp. sugar
  • 1 tsp. sesame oil

    Combine all the chicken mixture ingredients in a bowl and refrigerate before use. Pour the chicken broth into a 3-quart pot and bring to a rapid boil. Add the straw mushrooms and bok choy. Cook uncovered over medium heat for 2 minutes. While broth is cooking, stir in the chicken mixture. Stir to separate chicken pieces and cook until chicken is done (10-20 seconds). Stir in the sugar and sesame oil. Serve hot. Makes six servings

    •  

  • THREE-BEAN CHILI
    (vegetarian or chicken)
  • kidney beans, cooked, 8 ounces
  • garbonzo beans, cooked, 8 ounces
  • pinto beans, cooked, 8 ounces
  • onion, chopped, 1
  • clove of garlic, minced, 1
  • canola oil, 1 tablespoon
  • chili powder, 1 tablespoon (more or less to taste)
  • sea salt, 1 teaspoon (adjust to taste)
  • cumin, ground, 1 teaspoon
  • tofu, firm, cubed or crumbled, 1 pound
  • chicken breast, boneless, chopped, 1 pound (optional)
  • tomato sauce, 20 ounces
  • molasses, 1 tablespoon
  • cocoa, unsweetened, 2 tablespoons

    (The above is a mild recipe that children enjoy.)

    For a more spicy adult edition, add:

  • paprika, 2 teaspoons
  • cayenne pepper, 3/4 teaspoon
  • turmeric, 1/4 teaspoon
  • coriander, ground, 1/4 teaspoon
  • cardamom, ground, 1/4 teaspoon
  • cider vinegar, 2 tablespoons
  • beer, 1 can (optional) (the alcohol evaporates during cooking)

    Sauté onions and garlic in oil until onions are tender. Add the tofu (and/or chicken) and sauté another few minutes. Stir in the rest of the ingredients and simmer in a large pot for 15-30 minutes. Serve over brown rice or in a bowl with grated parmesan or cheddar cheese.

    •  

    STUFFED ACORN SQUASH
  • onion, brown or white, diced finely, 1
  • cloves of garlic, diced finely, 3
  • brown rice, cooked, 3 cups
  • celery, chopped, 3 stalks
  • olive oil, 3 tablespoons
  • tofu, firm, cut into small cubes, one 12-ounce package
  • acorn squash, small to medium, 4

    Heat the oil in a large frying pan. Sauté the onion, garlic, and then add the celery and the cooked rice. Season with salt and pepper. Spike can be used to add extra flavor. Cut the acorn squash in half. Clean the seeds out of the center. Stuff the centers of the squash. Bake at 350 degrees in a covered glass casserole dish for approximately 45 to 55 minutes. Serve with a tossed green salad

    •