RECIPE: Sunshine Wellness Energy Nut Bars

Sunshine Wellness Energy Nut Bars

We make these bars from scratch using wholesome ingredients. They are a great gluten and dairy free snack. You can make a large batch and freeze the leftovers.

Cooking Spray
1 cup quick cooking rolled oats
1/2 cup raw unsalted sunflower seeds
1/2 cup flax meal
1/4 cup buckwheat flour
1/2 cup dried apricots
1/2 cup raw almonds
1/2 cup raisins
1/2 cup pitted dried dates
1 tsp cinnamon
2 tsp vanilla extract
1 tsp ground ginger
1/3 cup agave syrup
2 large eggs

Preheat oven to 350 degrees F. Coat a 9 x 13 in baking pan with spray.

Place all ingredients except syrup and eggs in a food processor and pulse until the mixture is finely chopped. Then add syrup and egg and pulse until well combined.

Transfer to the baking pan and spread evenly. Bake approximately 20 minutes. Cut into 20 squares.

Each square contains: 133 calorie; 5 g fat; 5 g protein; 20 g carbohydrates; 2.5 g fiber

RECIPE: Rolled Oat Energy Bars

RECIPE: Healthy Italian Spaghetti Sauce

Recipe: Vegetable Chili

Vegetable Chili

(Prism Phase 1)

Ounces	Ingredients	Calories
16 oz     5 oz	2 cups sliced carrots 2 tsp. olive oil 1 medium onion, chopped      Heat olive oil over medium heat in large stockpot.  Sautee carrots & onions 3-5 minutes.  Then begin to add rest of ingredients.	104   80   60
-    4 oz    8 oz	1 tsp. Beef broth base ½ cup water 1 can (8 oz) Tomato sauce (no oil) Add to stockpot	10      70
24 oz     8 oz     8 oz  14 oz    1 oz	3 cups diced fresh tomatoes 2 cups diced green peppers 8 oz pkg.  sliced mushrooms 1 can (15.8 oz can) great northern beans, drained 5 medium Hot chili peppers (Mezzetta), chopped 1 tsp curry powder 1/8 tsp saffron, optional ¼ tsp. unprocessed sea salt 1 Tbsp. lemon juice      Add all to stockpot and simmer 45-60 minutes, or just until vegetables are fork tender.	216   60   48 280    10
	Fresh Spinach --  optional   Add fresh spinach during last 3 – 5 minutes of cooking.
80 oz.  div. by 8 oz per serving = 10 servings	Makes 10 servings -  1 cup each 94 calories per 8 oz serving	938 calories per entire dish.
May top with pureed cottage cheese (good substitute for sour cream).

Restaurant: PRISM friendly dining in Port Washington, WI

Taste of Africa117 E Main Street
Lower Level of Willie's Lakefront Lanes (entrance at northwest corner of building)
Port Washington, WI 53074.

Naturally Dairy-Free, Gluten-Free, No added Sugar ... Authentic and tasty African dishes.
You pick the meat you want, the type of African rice dish and the type of African sauce on the side.  Please note the hours of operation on their website!  Website:  PortTasteOfAfrica.com

Recipe: Cheese & Berry Dessert

Cheese & Berry Dessert

(Prism Phase 1)

Ingredients	Calories
1 cup Cottage Cheese (4% milkfat) 1 cup fresh Blueberries (or strawberries or raspberries)   (Set aside a few for garnish) 1 tsp. Pure Vanilla Extract 2 tsp. Pure Maple Syrup 2 – 4 Tbsp. Water	220   60    -   40    -
Put all ingredients into blender. Blend at high speed until smooth.	320 Calories per recipe
Makes 2 servings.  Pour into dessert dishes.  Garnish with a few berries that were set aside. Refrigerate if desired.	160 Calories per serving

Recipe: Chicken & Rice Bake

Chicken & Rice Bake

(Prism Phase 1)

Preheat oven to 350 degrees.   

Ingredients	Calories
1 Tbsp. coconut oil 2 cups cooked brown rice (hot or cold)      Grease a glass 9 x 11 inch pan with coconut oil. Spread brown rice evenly in pan.	120 430
1 can Kirkland Chicken Breast (about 8 oz. meat)  Drain and SAVE the broth for a later step   With fork, break meat apart gently.  Sprinkle over rice.	240  calories per can
4 oz. Colby-jack cheese    Shred the cheese.  Sprinkle half over the chicken layer.  Set half aside.	440
16 oz. pkg. frozen California blend vegetables (Broccoli, Cauliflower & Carrots)    Place frozen vegetables in a layer over the chicken. Then sprinkle with remainder of cheese.	150 per pkg.
1 Tbsp. Cornstarch Mix this with the cold or room temperature broth from the chicken, until smooth.  Quickly pour over entire casserole.   Cover casserole with foil.  Bake at 350 degrees 30- 40 minutes or until vegetables are crisp-tender.	30
Makes 4 servings.	1410 calories per entire dish.
One fourth of this casserole	353 calories per serving

EVENT: Feb. 19th - "How Fast Food Kills!" with Dr Ty Wade

How Fast Food Kills!

with Dr. Ty Wade of Saukville Chiropractic Wellness Center

Saturday, February 19th  10am to Noon

Free Admission

WJ Niederkorn Library Community Room

316 West Grand Avenue, Port Washington, WI  (map)

Health starts in the kitchen and fast food's approach to provide cheap, processed, food-like substances has had a devastating effect on our society.  Learn specifically why these products are linked to several diseases and how they are not only "bad" for you, but ultimately, contribute to premature aging and death.

Idea: Great Calorie Counter for your Android Phone or iPhone

I've stumbled upon a great App that I'm using on my Android Cellphone, to track my daily calorie intake, to help me understand the calories of various foods and help me stay on track with my goals.  Here's what I've found.  Thanks ... Ron F. , PRISM participant in Belgium, WI

The phone App is called "Calorie Counter", which is a pretty fague name ... so make
sure you download the one offer at no charge from FatSecret.

It's linked to an online database of foods ... including brand names, generic names,
store brands and even chain restaurants.  You can search the list, search categories,
even scan the barcode on the food product (assuming your phone supports this).

If you setup a free account on the FatSecret.com website it will automatically
syncronize what you enter on your phone with your account on the website.
You can review your daily/weekly/monthly meal choices, make corrections if needed,
and print off your daily/weekly/monthly food logs.

You can keep it simple or make use of all the "bells and whistles", which include
tracking your weight progress.  The system can even see how you compare to
to your RDI%; as it even knows you age, sex, height, starting weight and progress weight.

Form: Recipe Calorie Counting Worksheet

RECIPE NAME: _____________________

Total Calories per recipe: ____________________________________

Total ounces    _____________________

Calories per ounce   _______________

INGREDIENT AND AMOUNT                             calories

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TOTAL CALORIES                                             _________________

Recipe: Prism Friendly Meatloaf

Ingredients

2	pounds ground beef (use ground chuck, ground turkey, or a mixture of both)
2	cups oatmeal
2	eggs, slightly beaten
5	T. dried parsley
1	t. salt
1/2	t. pepper
2	t. prepared mustard
1	onion, chopped (or use dried chopped onion)
32	ounces canned tomatoes, quartered

Directions

1. Combine all ingredients and mix well.
2. Press firmly into loaf pan.

3. Bake at 350 degrees for 1 hour.

Nutrition Facts

Serving Size 276.5g

Amount Per Serving

Calories 332 Calories from Fat 88

% Daily Value*

Total Fat 9.8g 15%

Saturated Fat 3.3g 16%

Trans Fat 0.0g

Cholesterol 148mg 49%

Sodium 404mg 17%

Total Carbohydrates 20.0g 7%

Dietary Fiber 3.8g 15%

Sugars 3.9g

Protein 39.8g

Vitamin A 24% • Vitamin C 31% Calcium 5% • Iron 30%

* Based on a 2000 calorie diet Nutritional details are an estimate and should only be used as a guide for approximation.