DIETARY GUIDELINES FOR REDUCING AND ELIMINATING SUGAR

When reading labels, look for:  white, brown, granulated, and powdered

sugar; agave syrup; barley malt syrup; barley sweetener; brown rice

 syrup; cane juice; concentrated fruit sweetener; corn syrup; high fructose

corn syrup; date sugar; dextrose; dried cane juice; fructose; galactose;

glucose; glycogen; honey; lactose; malt; maltose; mannitol; maple syrup

; maple sugar; molasses; monosaccharides; polysaccharides; raw sugar;

 sorbitol; sorghum; sucanat; sucrose; turbinado.

You can convert the grams of sugar stated on nutritional labels by 4.2 to

 get the number of teaspoons.

Be sure each meal includes adequate protein and smaller amounts of

complex carbohydrates in the form of starchy and nonstarchy vegetables,

brown rice, quinoa, and millet.

Think of fresh fruit as snacks in place of fruit juice.  (Think of the number of

 apples or oranges it takes to make a glass of juice without the benefit of the

fiber included in the whole fruit.

Try flavored carbonated water or iced herbal teas instead of pop.  Or, you may

even develop a taste for plain water.

For home-baked pastries, decrease the sugar in any recipe to one-half or

one-third the amount listed.  That’s usually plenty!  Otherwise, substitute

dried fruit, applesauce, or other fruits, or less refined sugars such as pure

 maple syrup, sucanat, barley malt sweetener, or brown rice syrup.  Try

 more whole grain, nutritious flours so desserts are more nutritious as well

as delicious.  There are many cookbooks available with recipes that are

satisfying without the sugar highs and lows.

Go to a natural foods market and look for low-sugar sweets when you just

need that fix.  Some examples are:  fruit or honey-sweetened fig bars,

 natural licorice, all fruit sorbets, honey or fruit juice sweetened ice cream,

 frozen yogurts or rice dream, barley malt sweetened chocolate chips for

baking, or carob covered almonds.  Large quantities of these will raise your

blood sugars as well.  But they will help you decrease your overall sugar

 concentration and adjust your taste buds, so that candy bars and high-sugar

 pastries will begin to taste foreign and too sweet.

When you really want a sweet treat, imagine the smell, the flavor, the texture

 in your mouth—then picture what attracts you:  the sensation in your body,

 the memories it recalls, the good feelings it invokes, or the feelings you may

 want to ignore.  Simply notice.

To help prevent your child from becoming addicted to sweets:

Wait to introduce sugary foods

Hold off on fruit.  Offering fruit to babies before other food groups may intensify

an innate preference for sweet tastes, making it more difficult to tempt babies

 with grains, vegetables, and meats.

Be a role model, if you drink sodas all day and stockpile candy, your kids will

too.

Do not use food as a reward, especially sweets.

Don’t ban sugar completely.  Research suggests that restricting sugar completely

 can make children want more.  If children are getting the nutrition they need over

 the course of the week, there’s no reason they can’t enjoy healthy sweet treats

for dessert or a snack.

Just these small changes will make a big difference for you and, especially, for

children.  Your health depends on it!

BROWN RICE CRISPY TREATS

Preparation time:  5-8 minutes

Servings:  Makes 24 squares

• 1 tsp. extra virgin olive oil or coconut oil or unrefined sesame oil

• 1 c. brown rice syrup

• 2 Tbsp. almond butter or tahini

• 2 tsp. pure vanilla extract

• 6 cups dry natural brown rice crispy cereal

Optional additions:

• ½ c. peanusts

• ½ c. raisins or currants

• ½ c. unsweetened carob chips

• ½ c. chopped almonds

Put oil into large pot and heat.  Add rice syrup and nut butter.  Stir and heat until

 bubbles form.  Turn off heat and add vanilla extract.  Add cereal and mix well with

 a spatula.  Stir in optional items and mix lightly.

Press into a 9X13 inch pan.  With slightly wet hands, press mixture flat.  Let mixture

 set to room temperature.  Slice and serve.  Lasts a week in an airtight container.

HAZELNUT JAM-FILLED THUMBPRINT COOKIES

Preparation time:  15 minutes

Cooking time:  15 minutes

Makes 24 cookies

• 2 c. whole wheat pastry flour

• 1 c. hazelnuts (ground into 1 ½ c. meal)

• 2 tsp. baking powder (aluminum free)

• ¼ tsp. sea salt

• 1/3 c. coconut oil or melted butter

• 1/3 c. orange juice

• 1/3 c. maple syrup or concentrated fruit sweetener

• 1 ½ tsp. almond extract

• ¼ tsp. pure vanilla extract

• Blueberry, raspberry, and apricot preserve (fruit sweetened)

Preheat oven to 350 degrees F.  Combine flour, ground hazelnuts, baking powder,

and salt in a mixing bowl.  In a separate bowl, mix oil, juice, syrup, and almond

 and vanilla extracts together.  Add wet to dry and mix well, kneading a little.

  Form dough into circles.  Place on a lightly oiled cookie sheet.  Indent each

cookie with your thumb and put ½ tsp. preserves in the imprint.  Bake at 15

 minutes (until edges turn golden).

GINGER-POACHED RHUBARB

Serves 4

• 2 pounds rhubarb (7 large stalks)

• 1/3 c. apple juice, approximately

• ½ c. raisins

• 2 Tbsp. freshly grated ginger

• ½ tsp. ground cinnamon

• 2-4 Tbsp. maple syrup

Directions:

1.)    Trim rhubarb stalks, top and bottom.  (Discard any leaves, which are

 very poisonous).  Cut the rhubarb into 1-inch slices.

2.)      In a saucepan, combine the rhubarb with the remaining ingredient

 except the maple syrup.  Bring to a boil, then simmer, covered, until the

 rhubarb is tender, about 15 minutes.  If the mixture becomes dry, add a

 bit more apple juice.

3.)      When the rhubarb is tender, stir in the maple syrup to taste.

PIE CRUST

• 1 ½ c. mixed nuts

• 1/8-1/4 c. unsweetened shredded coconut

• 1 c. pitted dates or prunes (chopped)

• 1 Tbsp. coconut oil

Directions:

1.)    Blend to a pulp in a food processor.  Add a little ricemilk or coconut

milk if too dry.

2.)    Press into a 9 inch pie pan.

3.)    Bake 10 minutes at 350 degrees F.

4.)    Cool on a wire rack.

NO BAKE PUMPKIN PIE

• 1 single 9-inch pie crust

• 3 cups cooked and drained or canned pumpkin

• 3 Tbsp. agar flakes

• ¾ c. maple syrup, or less to taste

• ½ tsp. cinnamon

• ½ tsp. mace

• ¼ tsp. cloves

• ½ c. raisins

• 1/3 c. pecan halves

Directions:

1.)    Follow the recipe for the pie crust.  Bake it and let it cool while you are

making the filling.

2.)    Place the pumpkin, agar flakes, maple syrup, and spices in a large

 saucepan.  Bring the mixture to a boil.  Reduce the heat and simmer

until the agar is completely dissolved (about 5-10 minutes).

3.)    Place the mixture in a blender or food processor and blend until smooth. 

 Add the raisins and mix well.

4.)    Pour the puree into the pie shell.  Top with the pecan halves and chill

until set (about 2 hours).

*Adapted from Cooking with the Right Side of the Brain by Vicki Rae Chelf.

PECAN PIE

Serves 6-8

• 1 unbaked 9-inch pie crust

• 1 ½ c. brown rice syrup

• 1 ½ c. water

• ¼ c. agar flakes

• ½ tsp. ground cinnamon

• ½ tsp. sea salt

• 2 Tbsp. arrowroot or kuzu water to barely cover arrowroot or kuzu

• 2 c. toasted pecans

• 1 tsp. vanilla

Directions:

1.)    Set pie weights or beans into the pie crust and bake on the middle shelf

of a 375 degree oven until lightly browned, about 15-20 minutes.  Set on a

rack to cool.

2.)    In a heavy saucepan, prepare the filling.  Whisk together the rice syrup,

 water, agar flakes, cinnamon, and salt, and bring to a boil.  Reduce heat and

simmer over very low heat until the agar completely dissolves, stirring

occasionally, about 5 minutes.

3.)    In a small bowl, dissolve the arrowroot in water to barely cover and add to

the agar-rice syrup mixture.  While cooking the mixture at a low simmer, whisk

 it until the chalky color becomes clear.

4.)    Let the mixture cool for 15 minutes.  Then stir in the pecans and vanilla

and pour into the prepared pie crust, taking care to distribute the pecans evenly.

5.)    Let the pie cool to room temperature and set, about 2 hours (or refrigerate

pie about 1 hour to firm up more quickly).  For optimum taste, bring to room

 temperature before serving.

*Recipe adapted from Lorna Sass’ Complete Vegetarian Kitchen Cookbook.

NUT CRUST

Makes 1 9-inch pie crust

• 3 Tbsp. light, cold pressed oil

• 3 Tbsp. honey or maple syrup or fruit concentrate

• 1/3 c. arrowroot powder

• 1/3 c. amaranth flour (or millet, rice, or buckwheat flour)

• ¾ tsp. cinnamon

• 1 c. ground nuts and/or seeds

Directions:

1.)    Preheat the oven to 350 degrees F.

2.)    Mix the oil and honey, then add the arrowroot powder, flour, and cinnamon.

  Lastly, mix in the ground nuts.

3.)    Press the crust into the bottom and sides of a lightly oiled small pie pan,

 but not the upper flat rim of the pan.

For baked pies, bake the crust 3-5 minutes then allow it to cool for 5-10 minutes. 

Scoop filling into the crust and bake according to recipe directions.  If the top edges

of the crust brown too fast while baking, cover the edges with aluminum foil and

 remove the foil after baking.

For no-bake pies, bake the crust 9-14 minutes or until firm.  Cool, scoop in the

 pie filling and chill.

QUINOA APPLESAUCE CAKE

• 1 ¾ c. quinoa flour

• 1 c. currants or raisins

• ½ c. chopped pecans

• ½ tsp. baking soda

• ½ tsp. aluminum-free baking powder

• ½ tsp. sea salt

• ½ tsp. ground cloves

• ½ c. coconut oil

• 1 c. sucanat or maple or date sugar

• 1 Tbsp. ground flax seed plus 3 Tbsp. hot water (let mixture sit 10

• minutes then whisk with a fork) (replaces 1 egg)

• 2 c. unsweetened applesauce

Directions:

1.)    Preheat oven to 350 degrees F.

2.)    Sprinkle ¼ c. flour over the currants and nuts and set aside.

3.)    Blend the baking soda, baking powder, salt, and cloves with the remaining

quinoa flour.

4.)    Separately mix together the oil, sweetener, and flax seeds and water.

5.)    Combine all ingredients, adding the fruits and nuts at the end.  Spoon into

 an oiled 8X8-inch cake pan and bake for 40-45 minutes or until the cake tester

inserted in the center comes out clean.

CAROB FUDGE

• 1 c. sesame tahini, peanut butter, almond butter, cashew butter, or

•  sunflower seed butter

• 1 c. honey or 1 c. fruit concentrate or 2/3 c. honey and ¼ c. maple syrup,

•  or ¾ c. maple syrup and ¼ c. fruit juice

• 1 c. sifted carob powder

• 2 Tbsp. arrowroot powder

• 1-2 tsp. vanilla extract

Directions:

1.)    Stir the nut butter and honey over medium heat until softened, remove

 from heat, then mix in the remaining ingredients.

2.)    Mix together well and press into a lightly oiled pan or pie plate.

3.)    Chill thoroughly and cut into squares.

Recipe adapted from The All Natural Allergy Cookbook by Jeanne Marie Martin.

CAROB FROSTING

Makes about 2 cups, enough to frost and fill a 2-layer cake.

Here is a rich, creamy frosting with a deep chocolate color.  It spreads like a

 dream when at room temperature, and may be stored in the refrigerator for up

 to 1 week.  You can halve this recipe to frost 2 dozen cupcakes or a single

 layer cake.

• 1 c. cashew or almond butter at room temperature.

• 6 Tbsp. maple syrup

• 2 tsp. vanilla

• 6 Tbsp. roasted carob powder, sifted

• 3-6 Tbsp. rice, almond, hazelnut, or coconut milk.

1.)    In a food processor (preferably) or blender, mix the nut butter with the

maple syrup and vanilla.  Process until smooth.

2.)    Add the carob powder and pulse on and off until the ingredients are

 thoroughly combined.

3.)    Blend in just enough “milk” to achieve a spreading consistency.

*Recipe adapted from Lorna Sass’ Complete Vegetarian Kitchen Cookbook.

COCONUT ICING

Makes about ¾ c., enough to frost the top of a 9-inch cake.

• ¾ c. plus 2 Tbsp. apple juice, divided

• ½ c. dried (unsweetened) shredded coconut

• 2 ½ tsp. arrowroot

• Pinch sea salt

• Maple syrup to taste (optional)

Directions:

1.)    In a 2-quart saucepan, simmer the ¾ c. of apple juice and coconut,

covered, until the coconut softens slightly, about 10 minutes.  (Alternatively,

soak the coconut in apple juice overnight and simmer for about 2 minutes).

2.)      Dissolve the arrowroot in the 2 Tbsp. of apple juice.  Stir this mixture and

the salt into the coconut, and simmer uncovered until thickened, about 5 minutes.

3.)      Add maple syrup, if desired.

4.)      Cool slightly, then pulse in a food processor to create a coarse paste. 

 Set aside to cool completely before frosting the cake.

*Recipe adapted from Lorna Sass’ Complete Vegetarian Kitchen cookbook.

HI-PROTEIN SNACK

• ½ c. almond or nut butter

• ½ c. ground flaxseeds

• ½ c. tahini (sesame seed paste)

• ¼ c. protein powder

• ¼ c. ground pumpkin seeds

• ¼ c. brown rice syrup or maple syrup

Combine all ingredients in a medium size bowl.  Roll into balls about the size

of a small walnut.  You can roll the balls in shredded unsweetened coconut or

add dried fruit to the mix.  Keep refrigerated and enjoy!

MOLASSES OAT BARS

• ¼ c. molasses

• ¼ c. date sugar or sucanat

• 5 Tbsp. cold-pressed oil (sesame, olive, coconut)

• 2 c. rolled oats

• ½ c. sunflower seeds or pumpkin seeds

Directions:

1.)    Set the oven to 350 degrees F.

2.)    Put the molasses, date sugar or sucanat, and oil into a medium saucepan

 and heat gently.  When the sugar has dissolved, remove from heat and stir in

 the oats and sunflower seeds.

3.)    Put the mixture into a greased shallow cake pan, 7X11 inches, press down,

 and bake towards the top of the oven for 20-25 minutes, or until set, crisp round

the edges, and the visible oats are golden brown.

4.)    Cool slightly, then mark into sections with a knife and leave in the cake pan

to cool completely.

FRUIT-‘N-NUT BALLS

Yield:  2 dozen

• 2 c. almonds

• 1 c. puffed brown rice

• 1 c. raisins

• ½ c. quinoa flakes (Ancient Harvest)

• ¼ c. sesame seeds

• ¼ c. almond butter

• ¼ c. water

• 2 Tbsp. coconut oil

• 1 Tbsp. vanilla extract

• 1/8 tsp. white stevia powder

Directions:

1.)    Place 1 cup of the almonds in a food processor and pulse to coarsely

chop.  Add the remaining ingredients, continuing to pulse until the mixture

 is well combined.  Transfer the mixture to a large mixing bowl.

2.)    Place the remaining cup of almonds in the food processor, and pulse to

 coarsely chop (these nuts should be slightly larger than the ones in the mixture).

3.)    Add the coarsely chopped nuts to the mixture, then return it all to the food

 processor.  Continue to pulse until the mixture holds together to form a ball

(if the mixture doesn’t hold together, add a teaspoon of water and continue to pulse).

4.)    Shape the mixture into 2-inch balls and serve.

5.)    Store in refrigerator.

*Recipe adapted from The Stevia Cookbook by Ray Sahelian, MD and Donna Gates;

1999, pg. 134.

POPCORN MAPLE NUT SNACK

Yield:  About 8 cups

• 2 Tbsp. tahini and nut butter

• ½ c. maple syrup

• 1 tsp. vanilla

• 6-7 c. popped popcorn

• 1 c. mixed raw unsalted nuts

Directions:

1.)    In a saucepan, combine the tahini, maple syrup, and vanilla.  Mix well and

heat, stirring occasionally, until thoroughly mixed (3 minutes or less).

2.)      Place the popcorn and nuts in a large bowl.  Pour the liquid mixture over it

and mix well.  Spread the popcorn mixture on unoiled cookie sheets and bake at

 300 degrees F for 10-15 minutes or until the tips are browned.  Watch carefully

lest the popcorn burn.  Cool completely and break apart.

*Recipe adapted from Arrowhead Mills Cookbook by Vicki Rae Chelf, pg. 243.

DATE BALLS

Servings:  12-15 balls or 12 bars

• 3 c. chopped dates

• 1 tsp. vanilla extract

• 1 c. water

• 2 c. puffed brown rice

Directions:

1.)    Cook the dates, vanilla, and water over low heat, stirring occasionally,

until smooth, about 5 minutes.

2.)    Cool

3.)    Add the puffed rice.  Form into 1 ½ inch balls and place on a baking sheet

or spread in an oiled 8-inch square baking pan and refrigerate for 2 hours.

Recipe adapted from the New McDougall Cookbook by John and Mary McDougall,

pg. 357

CARROT RAISIN CRUMBLES

Makes about 12 1” balls

• 1 c. grated carrots

• ½ c. toasted walnuts or toasted almonds

• ¼ c. raisins

• 1 Tbsp. maple syrup or honey

• 6+ Tbsp. oat or tapioca flour

• 1-2 Tbsp. quinoa flakes (Ancient Harvest) or oat flakes

• Unsweetened shredded coconut

Directions:

1.)    Preheat the oven to 350 degrees F; put nuts on a cookie sheet and toast. 

 This will take approximately 8 minutes but keep your eye on them so they

 don’t burn.  When they smell incredible and have darkened a bit, they’re done. 

 Allow to cool, then chop finely by hand or in the spice grinder, finishing off any l

arge pieces by hand.

2.)      Grate the carrot into a mixing bowl.  Add the raisins, sweetener, flour, and

flakes.

3.)      Add the nuts to the mixture and mix thoroughly.  Check the consistency—

you need to be able to make balls with this, so add more flakes and flour if you

need to.  Taste it, is it sweet enough?  Adjust as necessary.

4.)      Make 1”size balls with the mixture, roll in coconut flakes and serve.

5.)      Refrigerate if these are made ahead of time, or if there are leftovers.

Variations:  hazelnuts; dried cranberries instead of raisins.

CAROB SUNFLOWER CANDY

Yield:  48 servings

• 1 1/3 c. sunflower seed butter

• 1/3 c. carob powder (after measuring, sift to remove lumps)—you

•  can use cocoa powder instead of carob

• ¼ tsp. stevia white powder concentrate

• 1/3 c. water

• ½ c. ground sunflower seeds or unsweetened flaked coconut

Directions:

1.)    In bowl, whisk together carob powder and stevia.  Add water and mix until

smooth.

2.)    Add sunflower seed butter and mix thoroughly.  Mixture will be sticky at

first but will become firmer as you mix.

3.)    Form small balls from batter.

4.)    Roll in ground sunflower seeds or coconut.

5.)    Chill and serve.  May be frozen for one month.

*Recipe adapted from Allergy and Candida Cooking Made Easy by Sondra K. Lewis,

1996.

SUN BALLS

Makes about 2 dozen

• ½ c. plus 2 Tbsp. sunflower seeds (toasted or raw) (or substitute ground

• flax seeds for the 2 extra Tbsp.)

• ½ c. shredded unsweetened coconut

• 2-3 Tbsp. raisins

• ¼ c. nut butter

• 1 Tbsp. maple syrup

• 1 tsp. almond extract

• ½ tsp. coriander powder

• 1 tsp. fructooligosaccharide (FOS) powder (optional)

Grind sunflower seeds in a blender or food processor to a coarse meal.  Mix all

ingredients together in a mixing bowl and press into 1 inch balls (if they are too dry

 and won’t form into balls, add a little water or coconut milk).

SESAME –OAT SQUARES

• 2 c. rolled oats

• ½ c. chopped raw nuts (almonds, cashews, walnuts, etc.)

• ¼ c. oat bran or ground flaxseeds

• ¼ c. sesame seeds

• Pinch of sea salt, optional

• 2/3 c. fruit sweetener

• 2/3 c. almond or cashew butter, room temperature

Combine the oats, chopped nuts, oat bran or flaxseeds, sesame seeds and salt in

 a large bowl.  In a small bowl, cream the fruit sweetener or honey with the nut butter

until thoroughly blended.  Scrape the creamed mixture over the oats, nuts, and seeds,

and mix well (the dough will be thick).  You may need to add a little water or rice milk

 if it is too dry.  Pat into a 11X7 inch baking dish or a 9” dish.  Bake at 300 degrees F

for 25-30 minutes.  Score deeply with a knife while warm.  Cut into squares when cool.

*Recipe adapted from the Yeast Connection Cookbook by William G. Crook and

Marjorie Hurt Jones, 1999.

PUFFED RICE SQUARES

3 c. unsweetened puffed rice cereal

¾ c. chocolate chips or carob chips

6 Tbsp. pecans, chopped

6 Tbsp. brown rice syrup

6 Tbsp. maple syrup

1 tsp. vanilla extract

Directions:

1.)    Lightly oil an 8-inch square baking dish.

2.)    Mix puffed rice, chocolate chips and pecans in a medium bowl.  Heat rice

 syrup and maple syrup together in a small saucepan just until syrups reach a

 boil.  Remove pan from heat and stir in vanilla.  Pour liquid over puffed rice

mixture and mix until chips are melted and rice is thoroughly coated.

3.)    Press mixture evenly into prepared baking dish.  Refrigerate until cool

and firm, at least 1 hour.  Cut into 16 inch squares.  You can freeze them

in a ziplock plastic bag for up to 1 month.

GRANOLA BARS

Makes 8, 2X4 inch bars

• ¼ c. whole, unblanched almonds

• 1 c. rolled oats

• 1/3 c. whole wheat pastry flour

• ¼ c. sunflower seeds

• ¼ c. currants

• ½ tsp. ground cinnamon

• 2 Tbsp. date sugar or sucanat or FOS

• ¼ tsp sea salt

• ¼ c. almond butter

• ½ c. maple syrup

• 1 tsp. pure vanilla extract

• ¼ c. apple juice

Directions:

1.)    Adjust oven rack to middle position and heat oven to 350 degrees. 

 Lightly oil an 8-inch square baking pan.  Toast almonds in heavy skillet

over medium heat, stirring frequently, until fragrant, about 3 minutes. 

 Cool and then chop coarsely.

2.)    Stir almonds, oats, flour, sunflower seeds, currants, cinnamon,

 date sugar, and sea salt together in a medium bowl.

3.)    Whisk together almond butter, maple syrup, vanilla, and juice in

another bowl.  Pour wet ingredients over dry and stir until dry ingredients

are thoroughly moistened.

4.)    Press mixture evenly into the prepared baking dish.  Bake for 25

minutes.

5.)    Remove pan from oven and cut mixture into 8 bars.  Return pan to

oven and bake until bars are golden brown, 10-15 minutes longer.  Cool

 pan on rack for 10 minutes.  Remove bars from pan with spatula and

let them cool completely on rack, at least 30 minutes.  (Bars can be

stored in an airtight container at room temperature for 1 week or in

 the freezer for 1 month.)

ALMOND GRANOLA BARS

Yield:  16 servings

• 1 ½ c. rolled or old-fashioned oats

• ¼ c. oat bran

• ¼ c. finely chopped almonds

• ½ tsp. ground cinnamon

• 2 Tbsp. + 1 tsp. sesame, olive, coconut oil or butter

• 1/3 c. honey

• ½ tsp. pure vanilla extract

• ¼ tsp. almond extract

Directions:

1.)    Preheat the oven to 350 degrees F.  Spray a baking sheet with non-stick

spray.

2.)    Combine dry ingredients in a large bowl.  Combine remaining ingredient

 and add to dry mixture.  Mix until all ingredients are moistened.

3.)    Press mixture into a rectangular shape 7 inches wide and 9 inches long. 

(Wet hands or use one hand and a damp spoon.)

4.)    Bake about 12 minutes.  Remove from oven and cut into 16 bars using

 a sharp knife.  Separate bars slightly and return to oven for 3-5 minutes more. 

The browner the bottom of the bars, the crisper they will be when cool.

5.)    The edges will crumble slightly when cut—set aside for a snack. 

 Remove to a wire rack to cool.

HONEY NUT BALLS

Yield:  14 balls

• ¼ c. natural nut butter (peanut, cashew, almond, etc.)

• ½ c. honey

• 1 Tbsp. coconut oil or butter

• 2 Tbsp. carob chips

• ¼ c. walnuts

• 1 c. brown rice cereal (crispies)

In a medium sized mixing bowl, mix together the nut butter, honey, and oil/butter. 

 Add the carob chips, chopped walnuts, and rice crispies.  Mix gently until the

 crispies are well coated.  Cover a large plate or container with wax paper. 

 To make the balls:  dip hands in a bowl of water and form the mixture into

 walnut-sized balls.  Refrigerate to chill.

MONSTER COOKIE BALLS

• 2 c. rolled oats

• 1 lg. apple, finely diced

• ¾ c. raisins

• 1 c. nut butter

• ¼- ½ lb whole pecans

• ½ stick butter

• ½ c. carob chips (optional)

• 2 whole organic eggs

• 1 c. filtered water

• ½ c. stevioside

Preheat oven to 350 degrees.  Combine rolled oats, water, and butter in a

 mixing bowl.  Stir in nut butter and remaining ingredients (except the pecans)

 form into balls and place onto an oiled cookie sheet.  Place whole pecan on

 top of each ball.  Bake for 10-12 minutes.

APPLE CARROT SALAD

Serves 4

• 1 lb. carrots, peeled and shredded

• 2 lg. tart apples, peeled and shredded

• ½ c. raisins

• 2 Tbsp. lemon juice

• 2 Tbsp. honey

• ½ tsp. vanilla extract

• 1 c. whole milk organic plain yogurt

Combine carrots, apples, and raisins in a medium bowl.  Whisk together

 lemon juice, honey, vanilla, and yogurt in another bowl.  Pour yogurt dressing

over apple mixture and chill.

Yellowstone Naturopathic Clinic
720 N. 30th St.
Billings, MT 59101
PHONE 406·259·5096/FAX 406·248·5655

ync@180com.net

Dispensary
406·254·9682

dispensary@yncnaturally.com