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Apples

The sweet, juicy crunch of a 

bright,

 fresh apple is a sure sign of fall. 

It’s a good source of dietary fiber, 

vitamin C, and vitamin K too!

Get to Cookin'!

BAGEL - APPLE - CHEESE SNACK 

1 bagel, sliced in half

1 apple, 2 slices of cheddar cheese

1/8 tsp. of cinnamon

1/8 tsp. of sugar

Slice the apple into round apple slices about 

1/4 inch thick. Carefully cut out small round 

circle in middle to remove seeds. Put a cheese 

slice on top of each bagel half, then put an 

apple slice on top of that. Sprinkle a little 

cinnamon and sugar on top of each. Put them 

on a cookie sheet and into the oven for 5 to 

10 minutes at 350 degrees. Watch them very 

closely to make sure they don't burn. They 

are done when the cheese starts to melt. 

Blueberries

Blueberries may be small, but they 

pack a big powerful punch in 

nutrition.

They are a great source of 

vitamin C and have powerful 

antioxidants.

Get to Cookin'!

Blueberry Oatmeal Squares

1½ cups quick oats

½ cup whole-wheat flour

½ teaspoon baking soda

½ teaspoon salt

1 teaspoon cinnamon

½ cup fresh or frozen blueberries

1 egg

1 cup skim milk

3 tablespoons apple sauce

¼ cup brown sugar

Large mixing bowl

8x8-inch baking pan

Measuring cups and spoons

Preheat oven to 350° F.

Coat baking pan with cooking spray.

Place all of the ingredients into a large bowl and mix 

until just combined. 

Pour into prepared pan and bake for 20 minutes or 

until a toothpick inserted into the center comes out 

clean. Allow to cool for 5 minutes and cut into 

squares.

Carrots

These 

yummy 

snacks fight 

diseases, 

improve 

your 

eyesight, 

and help you 

stay fit 

with no fat 

with just 25 

calories

Get to Cookin'!

Honey Glazed 

Carrots

1 1/2    quarts water   

5 cups   thinly sliced 

carrots   

3 tablespoons   chopped 

fresh parsley   

2 tablespoons   honey   

1/2 teaspoon   salt   

1/2 teaspoon   grated 

orange rind   

1/4 teaspoon   freshly 

ground black pepper   

Bring water to a boil 

in a medium 

saucepan. Add carrots; 

cook for 20 minutes 

or until tender. Drain 

well. Place carrots 

and remaining 

ingredients in a large 

bowl; toss gently.

Dates

Dates have many minerals 

that could help lower 

blood pressure. They can 

be used as a natural 

sweetener and substitute 

sugar in baking. 

Get to Cookin'!

No Bake Coconut and Dates Balls

3 cups desiccated coconut

2 cups pitted dates

Place 2 cups of coconut and the dates 

into a blender or food processor.

Process on high speed for 3-4 minutes, 

pausing to scrape down sides as needed.

Remove from processor and roll 

teaspoon-sized balls. Roll in remaining 1 

cup of coconut.

Pack in portions for snacks, to put in 

lunch boxes and keep on hand to satisfy 

a sweet tooth in a healthy way.

Eggs

Eggs are a great source of 

protein, choline (for your 

memory), and lutein (protects 

against vision loss). 

Get to Cookin'!

    Funny Egg Fish

    4 hard-cooked eggs, peeled

    1 small red pepper

    2 radishes, very thinly sliced

    1 mini cucumber, very thinly sliced

    1/4 cup low fat mayonnaise

    2 black olives, pitted

    1 cup shredded lettuce

To make fish, cut small slice off one long side of each 

egg so that it will sit flat.

Cut four 1-inch   V shapes from red pepper to make 

tails. Cut radishes and cucumber slices into halves or 

quarters to resemble scales.

Using mayonnaise as glue, place cucumber and radish 

scales on each egg, covering back two-thirds and 

leaving space on narrow end for face. Cut tiny cubes 

from black olives to make eyes and place on the face. 

Cut slit into opposite end of each egg and insert red 

pepper tail.

 Surround eggs with shredded lettuce to resemble 

seaweed.

Flax seeds

Flax seeds have a 

powerful job of 

burning body fat, 

being high in omega-

3s, and charged with 

fiber. These little 

seeds can really fire 

up your metabolism. 

Get to Cookin'!

Banana Cinnamon Waffles with flax seeds

1 cup all-purpose flour 

1/2 cup whole wheat flour

1/4 cup buckwheat flour

1/4 cup ground flax seed

2 tablespoons sugar 

1 1/2 teaspoons baking powder

1/2 teaspoon ground cinnamon

1/4 teaspoon salt 

1 1/2 cups fat-free milk 

3 tablespoons butter, melted 

2 large eggs, lightly beaten 

1 large ripe banana, mashed 

Cooking spray

Lightly spoon flours into dry measuring cups; level with a knife. 

Combine flours, flax seed, and next 4 ingredients (through salt) in a 

medium bowl, stirring with a whisk.

Combine milk, butter, and eggs, stirring with a whisk; add milk 

mixture to flour mixture, stirring until blended. Fold in mashed 

banana.

Preheat a waffle iron. Coat iron with cooking spray. Spoon about 1/4 

cup batter per 4-inch waffle onto hot waffle iron, spreading batter to 

edges. Cook 3 to 4 minutes or until steaming stops; repeat 

procedure with remaining batter.

Garlic

Garlic's inflammatory 

properties have been 

proven to ease arthritis 

symptoms and also lower 

blood pressure. 

Get to Cookin'!

Yummy Garlic Bread

6 tablespoons butter

1/2 pound loaf French or Italian (sweet or sourdough) bread

1-1/2 teaspoons garlic powder or

2 teaspoons minced (cut in tiny pieces) or crushed fresh garlic

-Use a dinner knife to cut 6 tablespoons butter. Each line on 

the butter wrapper means 1 tablespoon.

-Unwrap the butter, put it on a dinner plate, and let it get soft 

sitting at room temperature for about 30 minutes.

-Turn on the oven to 375 degrees F. and to slice the loaf of 

bread in half the long way.

-Put the 2 pieces of bread on a baking tray, cut side up.

-Put the tray in the oven for about 8 minutes (until it is lightly 

toasted) and then to take it out.

-While the bread is toasting, mash the butter with a fork until it 

is soft.

-Slowly sprinkle in 1-1/2 teaspoons garlic powder or 2 

teaspoons fresh garlic. Mash the butter some more and mix in 

the garlic.

-Take the bread oft the hot tray and stand by. When the bread 

is not too hot to touch, spread the garlic butter all over the cut 

sides.

-Put the bread back on the tray and the tray back in the oven 

for another 5 to 8 minutes (until toasty-perfect) and then to 

take it out and slice it.

Honey

Swap honey for sugar and your 

heart will thank you. Honey 

has powerful antioxidant 

qualities that can help fight 

cardiovascular disease. 

Get to Cookin'!

Honey Joys

120g butter

1/4 cup   caster sugar

 1 tbsp honey

 4 cups cornflakes

-Preheat oven to 180°C (160°C fan-forced). Place 24 

paper cases in cupcake or muffin trays.

-Place butter, sugar and honey in a saucepan and stir 

over low heat until sugar is dissolved. Bring to boil 

and then remove from heat. Place cornflakes in a 

large bowl, add honey mixture and stir (gently) to 

combine.

-Spoon mixture into paper cases and bake for 10 

minutes, or until lightly golden. Gently lift cases 

out of trays and cool on wire racks. Once fully 

cooled, store in airtight containers for up to a 

week.

Inca 

berries

The dried 

berry has a 

unique flavor 

that starts 

with a sweet 

palate and 

finishes with 

a fine and 

delicate sour 

note. They 

have lots of 

antioxidants, 

with most of 

the 

antioxidants 

found in the 

seeds and the 

highest 

amount of 

fiber than all 

common dried 

fruits. They 

also contain a 

surprising 

amount of 

protein for a 

fruit, good 

levels of 

potassium, 

low sodium 

and no 

preservatives.

Get to Cookin'!

Inca Berry & Coconut 

Chocolate Truffles

1/3 cup inca berries, 

soaked 30 minutes

2/3 cup almond meal

1 cup coconut, 

unsweetened

1 tbsp agave nectar

2-3 tbsp water

1 cup vegan chocolate 

chips

1 tbsp coconut oil

-Drain and rinse the inca 

berries. Place in a food 

processor with the almond 

meal, coconut, agave 

nectar and water. Blend 

until the berries are 

broken down and everything 

is well combined. The 

mixture should hold 

together when pressed 

between your fingers. 

Transfer to a bowl and 

chill in the refrigerator 

for 30 minutes.

-Once slightly hardened, 

roll the dough into balls 

about 1 tsp in size and 

place on a parchment-lined 

baking sheet.

-Melt the chocolate and 

coconut oil in a double 

broiler or microwave.

-Dip the inca berry balls 

into the chocolate, return 

to the parchment paper, 

and repeat the process 

until all the balls are 

dipped. Place in 

refrigerator for 20-30 

minutes until chocolate is 

hardened.

Store in an airtight 

container in the 

refrigerator.

Jerusalem 

Artichoke

The Jerusalem 

artichoke is 

actually a 

member of the 

sunflower family. 

It has a delicate 

sweetness and 

nutty flavor with 

a crisp texture 

resembling water 

chestnuts. They 

contain fiber 

called inulin 

which cannot be 

broken down the 

body. This can 

lead to flatulence 

an some digestive 

discomfort if you 

eat too much at 

any one sitting. 

Get to Cookin'!

Roasted Jerusalem 

Artichokes

1 pound Jerusalem 

artichokes 

3/4 cup olive oil 

2 tablespoons dried 

thyme 

1 tablespoon minced 

garlic 

sea salt to taste

-Preheat oven to 350 

degrees F (175 

degrees C).

-Scrub Jerusalem 

artichoke tubers and 

cut out eyes. --Cut 

tubers into 1-inch 

pieces.

-Mix olive oil, 

thyme, garlic, and 

sea salt together in 

a large bowl; add 

Jerusalem artichoke 

pieces and toss to 

coat. Arrange coated 

pieces in one evenly-

spaced layer on a 

baking sheet.

-Roast in the 

preheated oven until 

Jerusalem artichokes 

are tender, 35 to 45 

minutes.

Kale

Kale provides more than 10% of 

recommended daily intake of 

Vitamin A and Vitamin K. It has 

been shown to also lower blood 

pressure. 

Get to Cookin'!

Kale Chips

1 small bunch curled leaf kale (4-5 leaves)

2 Tbsp. olive oil

¼ – ½ tsp salt or seasoning (try Italian blend, 

cumin, curry powder, chili powder)

-Preheat oven to 350 degrees F.

- Spray 2 large baking sheets with cooking spray 

or line with parchment and set aside.

-Thoroughly wash and pat dry kale.

 -Remove tough stems from kale and discard.

 -Tear kale leaves into 2 inch pieces.

 -Place torn leaves in a bowl and spritz or drizzle 

with oil.   Toss to coat. Repeat with salt or 

seasonings (if using), starting with 1/4 tsp and 

adding more as needed.

-Spread coated leaves on baking sheet in a 

single layer.

-Bake for 10-12 minutes or until crisp. Rotate 

tray once half way through bake time and watch 

carefully to avoid burning.

Lupin

Lupin is 40 

to 45 per 

cent 

protein, 25 

to 30 per 

cent dietary 

fiber, it 

has little 

or no starch 

and it’s low 

in oil. Put 

this 

together and 

it may be a 

natural 

weapon 

against 

obesity, 

high blood 

pressure,  

and high 

cholesterol 

all risk 

factors for 

cardiovascul

ar 

disease.

Get to Cookin'!

Lupin Dip

1 cup Lupin flake

 2 small cloves garlic – 

freshly crushed

 20ml Tahini paste – 

 20ml wine vinegar

 1 tsp lemon juice

 60ml vegetable oil

 ½ tsp vegetable stock

 ½ tsp salt

 10ml olive oil (for 

drizzling)

-Place flake in cold 

water and bring to boil – 

boil for 3 minutes.

-Drain flake, rinse with 

water, drain again so 

excess water is 

removed.

-Place flake and all 

other ingredients except 

for olive oil in food 

processor.

-Blend until smooth.

-Serve with drizzled 

olive oil

Mushrooms

Mushrooms are a good source of B 

vitamins, which help to provide 

energy by breaking down proteins, 

fats and carbohydrates. B 

vitamins also play an important 

role in the nervous system. 

Get to Cookin'!

Mushroom Pizza

•One small (7 – 8-inch) pocket-style pita bread

•4-6 tablespoons simple tomato sauce 

•2 cups finely sliced mushrooms – any fresh variety (shiitake, cremini, 

oyster, king oyster), fried in olive oil and drained on a paper towel.

•2 tablespoons diced orange peppers

•2 tablespoons diced yellow peppers

•3 rashers bacon, finely diced and fried

•Finely sliced pepperoni

•4 oz mozzarella cheese, grated

•2 tablespoons fresh basil, finely sliced

•Olive oil and cracked black pepper to finish

-Pre-heat oven broiler to high.

-Using a bread knife carefully cut through the middle splitting the pita 

to form two rounds.

-(Optional) Toast pita rounds (under the broiler) cut side down for a 

minute or two.   The bottom should start to feel a bit crispy but not 

burnt.

-Spread the sauce over each pita, cut side up.   Squish the larger 

chunks of tomato down with the back of a spoon so the sauce spreads 

to the edge of the pita bread.

-Spread toppings evenly over pita breads and top with cheese and 

basil.

-Place under pre-heated broiler until cheese starts to bubble.   Remove 

pizzas from heat and top with a drizzle of olive oil and freshly ground 

black pepper.   Cut into quarters with a pizza cutter and enjoy!

Nutmeg

Nutmeg is 

often 

prescribed 

to rev up 

blood 

circulation 

and treat 

kidney 

infections. 

It also 

keeps the 

brain sharp! 

It contains 

a natural 

organic 

compound 

called 

myristicin, 

which is 

known to 

shield your 

brain 

against 

degenerative 

disease such 

as 

Alzheimer’s.

Get to Cookin'!

Nutmeg Ice cream

1-1/2 cups milk

1-1/2 cups heavy cream

3 large eggs

3/4 cup sugar

1 teaspoon freshly grated 

nutmeg

1/8 teaspoon salt

1/4 teaspoon vanilla

-In a saucepan bring the 

milk and the cream just 

to a boil.

-In a bowl whisk together 

the eggs, the sugar, the 

nutmeg, the salt, and the 

vanilla. Whisk 1/2 cup of 

the milk mixture into the 

egg mixture, and whisk 

the mixture into the 

remaining milk mixture. 

Cook the custard over 

moderate heat, stirring 

constantly with a wooden 

spatula, until it registers 

175 degrees F. on a candy 

thermometer.

-Transfer the custard to a 

metal bowl set in a 

larger bowl of ice and 

cold water and stir it 

until it is cold. Freeze 

the custard in an ice 

cream machine 

Olive Oil

Olive oil is a rich source of vitamin E. 

Just one tablespoon provides about 

8% of our recommended daily 

requirement.

Get to Cookin'!

Pasta with Olive Oil and Garlic

1 lb spaghetti (good quality)

1⁄2 cup olive oil

3 -4 cloves garlic (depending on size of cloves)

1 tablespoon dried parsley or 2 tablespoons fresh 

parsley 

salt and pepper

water

-Bring a large pot of water to a brisk boil.

 -Add salt.

 -Add the spaghetti, following directions on the box.

-Meanwhile, heat the oil in a small pan.

-Slice the garlic thinly and add it to the oil.

-remove the pan from the heat when the garlic turns a 

pale golden color (do not brown the garlic).

-Add the parsley, salt and pepper.

-Reserve 1/2-3/4 cup pasta water.

Drain pasta & stir in the oil.

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