Combine celery and olives for this cute snack that we call Frogs on a Log.

Ingredients:
• 1 stalk celery
• 1 TBS reduced-fat cream cheese (Neufchâtel)
• 5 pimiento-stuffed green olives, sliced

Preparation
Spread celery with cream cheese. Top with olives.

Nutrition Per serving: 62 calories; 5 g fat ( 2 g sat , 2 g mono ); 10 mg cholesterol; 2 g carbohydrates; 0 g added sugars; 2 g protein; 1 g fiber; 289 mg sodium; 131 mg potassium. Carbohydrate Servings: 0 Exchanges: 1 fat

The fruits suggested are not only lower in sugar overall, they are also low fructose fruits and full of valuable fiber and antioxidants, which make them an ideal choice for a healthy heart, weight and body.

Ingredients:
– 1-cup fresh fruit, diced
– Choose one or more of the following: apricots, cantaloupe, raspberries, kiwi, blackberries, cherries and/or strawberries.
– 4 tbsp canned coconut milk
– Use a canned, full-fat, organic, expeller pressed, unsweetened, first pressed. Look for Thai Kitchen for example in the Asian food section at the grocery store. It will be similar in texture to whipped cream.)
– Stevia liquid to taste (recommend Stevita brand stevia)

Dice fruit and divide into two servings. Open the can of coconut milk. Do not stir or shake or mix the contents. The coconut crème will be on top, the coconut water on the bottom. Skim off 4 level tablespoons of coconut crème into a small bowl and combine it with 1-3 drops of liquid stevia and stir. Adjust sweetness to taste. Divide the crème evenly between the two fruit servings. The crème can be blended with the fruit or placed on top of the fruit as a dollop andsprinkled with chopped nuts or shaved 60% or higher dark chocolate for added flair.  (2 Servings)

Contributed by Nancy Mehlert, M.S.

Try this fast, simple and healthy frittatas recipe.

Ingredients:
• 2 Cups raw chopped vegetables (mushrooms, spinach, bell pepper, kale, tomato and/or onion, all work well)
• 1 Cup leftover spaghetti squash or shredded raw zucchini
• 3 nitrate free sausage links, sliced (Applegate Farms, Jones All Natural) – optional
• Herbs of your choice (fresh chopped basil or dill or Herbs de Province)
• Sea Salt & Pepper to taste
• ¼ cup Parmesan or shredded goat cheddar cheese
• 6-7 eggs, beaten

1. Preheat oven to 350° F.
2. Use a large muffin tin, individual ramekins or pie dish and liberally oil with coconut oil, butter or non-stick spray.
3. Place a layer of spaghetti squash or shredded zucchini in the bottom of the baking container(s). (Great replacement for hash brown potato!)
4. Top with chopped raw veggie mixture, followed by cheese, then sausage, herbs, spices, sea salt and pepper.
5. Pour beaten eggs evenly over the top. At this point, it can be covered and refrigerated overnight. Bake in the oven until fluffy and lightly browned or set. Enjoy or let cool to room temperature for lunchboxes and quick snacks.
Per Serving: Calories 175, Total Fat: 8 g, Sat. Fat: 3g, Carbs: 8g, Fiber: 4g, Sugars: 3g, Protein: 17g, Sodium: 367 mg. (4 Servings)
Contributed by Nancy Mehlert, M.S.

Ingredients:  
• 1 ½ cups Italian Butter beans, rinsed
• 8 cups vegetable stock
• 2 fresh thyme sprigs
• 2 fresh marjoram or oregano sprigs
• 3 fresh sage leaves
• 6 flat-leaf parsley sprigs
• 1 bay leaf
• 1 T butter or expeller pressed coconut oil
• 1 T cold pressed olive oil
• 1 large yellow onion, chopped
• 1 T minced garlic
• 1 medium red pepper, diced
• 1/3 cup white wine
• 10 kale leaves, ribs removed, cut in thick ribbons
• sea salt and pepper to taste
1. Place beans in a pot, cover generously with water and bring to a boil. Remove from heat and set aside to soak for 1-2 hours. Drain and rinse well.

2. Combine vegetable stock, beans, and herbs to a boil. Lower heat and simmer uncovered until beans are cooked through and beginning to break apart, about an hour and a half.

3. While beans are cooking, sauté onion in oil until soft, then add garlic and cook 1 minute more. Stir in carrots, red peppers, ¼ t. sea salt and a pinch of pepper and cook about 10 minutes adding stock as needed to prevent sticking. Add wine and cook until the pan is nearly dry, about 3 minutes.

4. Add the vegetables to the soup pot, along with the remaining stock, and cook about 20 minutes. Add the kale and cook until tender, about 10 minutes more. Season to taste with salt and pepper. Remove the bay leaf, herb sprigs and sage. Serve in warm bowls and drizzle a little olive oil over each serving.

Per serving (1 cup): 200 calories, 3 g fat, 0 mg cholesterol, 10 g protein, 32 g carbohydrates, 9 g fiber, 300 mg sodium.

Source: December/January 2012 Issue of Natural Health Magazine

Ingredients:

• ½ Cup thinly sliced red onion
• 1 Lemon
• 1 T cold pressed olive oil
• ½ tsp sea salt
• ¼ tsp freshly ground pepper
• 3 small red or pink grapefruit
• 1 large ripe avocado
• 1/3 cup fresh pomegranate seeds
• 4 large fresh basil leaves
• 8 small leaves of Boston lettuce

Combine juice of lemon with oil, salt and pepper in a large bowl. (Add a teaspoon of lemon zest from the peel if you wish). Peel the grapefruit, removing the white pith. Cut the segments from the surrounding membranes and let them drop into the bowl. Squeeze membrane juice into the bowl as well and discard membranes. Halve, peel and pit the avocado. Cut lengthwise into ¼ in thick slices then halve the slices. Gently toss/fold the avocado and pomegranate seeds into the grapefruit mixture. Finely slice the basil leaves into the bowl and add the onion slices, then gently toss/fold again. Arrange lettuce leaves on four salad plates and top with the grapefruit mixture and serve. Per Serving: 184 calories; 11 g fat; 22 g carbohydrate, 0 added sugars; 3 g protein; 6 g fiber.

4 Servings

Our curried chicken and apple salad will be a welcome dish at lunch or dinner.

Ingredients: 
• ½ cup Mayonnaise (or ¼ cup plain yogurt and ¼ cup mayonnaise)
• 1 tablespoon curry powder or to taste
• 1/8 teaspoon each sea salt and pepper
• 1 clove garlic, minced, if desired
• 2 cups diced cooked chicken (8 ounces)
• 5 green onions, including tops, chopped (about 2/3 cup)
• 1 large sweet green or red pepper, cored, seeded and chopped (1 cup)
• Honey Crisp or Red Delicious apple, cored, and diced (1 cup)
• 2 tablespoons minced fresh cilantro or 1 teaspoon dried
• 1 tablespoon minces fresh parsley or 1 teaspoon dried

In a medium bowl, whisk together the mayonnaise, yogurt if used, curry powder, salt, pepper and garlic. Stir in the chicken, green onions, bell pepper, apple, cilantro and parsley. Serving suggestion: Scoop into a Boston lettuce leaf with 2 slices of avocado.

Serves 4.

This arugula salad recipe is as good as the ones served in restaurants.

• 3 Cups Arugula
• ½ Apple, cut into small cubes
• 2 scallions, thinly sliced
• 2 ounces, Italian Prosciutto, chopped
• 1 Tablespoon Pine nuts (roasted if desired)
• Juice of one lemon
• 2 Tablespoons of cold pressed Olive Oil
• 1/8-teaspoon pepper

Place all ingredients in a salad bowl and lightly toss with olive oil and lemon juice. Think out of the box and consider this as a breakfast option or enjoy in a traditional way as a side to dinner. Shaved Pecorino Romano sheep cheese would be a tasty addition.

Submitted by; Nancy Mehlert, M.S.

This is a new favorite recipe of Dr. McManus.

Ingredients:
• 1 bunch organic kale
• olive oil
• garlic salt
• pepper

Tear the leaves off the stems, wash and dry the kale. Tear the leaves into chip-sized pieces, toss with a little olive oil, garlic salt, and pepper, lay out on cookie sheet (one layer) and bake at 350 degrees for about 15 minutes. They are ready when they are crispy.

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by Nancy Mehlert, M.S.

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