This delightful appetizer can easily be made a dinner treat full of nutrition for the whole family!  

Try this tasty, nutritious, easy-to-make appetizer. Or add flavored tofu pieces to a bowl of salad greens tossed with a vinaigrette dressing for a light lunch idea. Tofu is rich in potassium, calcium and protein.

You asked for it.  For all the people who sampled these scrumptious brownies at our events and asked us how we make them, here's the recipe we promised.

No one will guess that these brownies are made with rice flour instead of wheat flour.  Fructose replaces cane sugar adding up to fewer calories and better digestion.

Low on the Glycemic Index!

Luscious…and so good for you! you can make this smooth, mouthwatering custard in 10 minutes.  Whether you make it to fill this pie or as a quick dessert without the pie shell, keep the bananas for an unbeatable treat for all ages. 

Provides protein, iron, potassium, magnesium, vitamin B6, pantothenic acid, vitamin A, zinc and riboflavin. Adding coconut lifts it up to the next level of taste and nutrition, adding fiber and more protein, iron and zinc.

This wonderful cake has a sweet and spicy, robust flavor with the slightest apple tang finish. It is perfect for breakfast with coffee or as dessert anytime.

Provides protein, vitamin A, iron, potassium, riboflavin and minerals like calcium and magnesium in the nuts.

These tasty and nutritious brownies are easy to make and high in zinc, potassium, magnesium, and selenium.

This pumpkin bread will make you the envy of your family, friends and neighbors whether they are gluten-free or not.  The flavor is reminiscent of pumpkin pie.  The texture is soft and moist. It is our favorite quickbread.

This bread is rich in vitamin A, potassium, magnesium, zinc, selenium, manganese, B vitamins and protein.
 

This fragrant banana bread makes a complete breakfast that can be eaten on-the-go.  Always a welcome treat, serve it for a snack or dress it up with icing for dessert. 

Bread provides potassium, magnesium, zinc, vitamin B6, vitamin A, and that elusive riboflavin.

Try this twice-baked cookie for a delicious treat that's yummy to the last bite.

Make this simple recipe tonight for a delicious breakfast tomorrow.

Provides calcium, potassium, vitamin A, protein, iron and riboflavin.

Here is a healthy, nutritious breakfast food with a good balance of carbohydrate, complete protein, good fat and lots of minerals and vitamins packed in each slice.  A delight to enjoy at home or to take along. 

Cashews are an excellent source of minerals like calcium, potassium, copper, and magnesium plus protein, good fat and fiber. Apricots are famous for their potassium and vitamin A value plus copper, magnesium, niacin and iron.  Cinnamon boosts the flavor and aids digestion.  To top it off, sesame seeds or sunflower seeds are rich in copper and zinc.

Yes, cake can be both nutritious and delicious!  Chocolate and nuts are great sources of antioxidants and minerals like calcium, copper, potassium and zinc for strength and vitality…and good for the mind. 

Bitter chocolate (unsweetened) is unadulterated pure chocolate liqour that gives a deep flavor.

Whip up this smoothie for a fast, nutritious breakfast that is rich in calcium, protein, phosphorus, potassium, vitamin B6, niacin, thiamin, riboflavin, folic acid, vitamin C, magnesium, zinc and probiotics.

Peanuts are a significant source of resveratrol, a chemical studied for potential anti-aging effects and also associated with reduced cardiovascular disease and reduced cancer risk.

Ounce for ounce, peanuts contain almost 30 times as much resveratrol as grapes, which often are touted as being one of the few good sources of the antioxidant.  ^[Wikipedia]

All smoothies are quick to make and enjoy, but this smoothie is full of natural protein and the  vitamins and minerals needed for muscle strength and vitality plus carbohydrates for energy.  

Why pay all that money for almond milk when you can make it fresh, fresh, fresh… 

A one-ounce serving of almonds (about 23 almonds) is an excellent source of vitamin E, magnesium and manganese, and a good source of fiber, copper, riboflavin, and phosphorus. Not to mention, every ounce has 6 grams of protein, and 12 grams of heart-healthy unsaturated fats. Now that’s a lot of nutrients for such a small package.  Courtesy Almonds Board of California

Buckwheat pancakes are unique among the flapjacks genre.   They have a pleasing aroma, brown color, and a hearty bite. Buckwheat is famously healthy, strengthening blood vessels and supplying essential vitamins and minerals.

Note: buckwheat is not a grain or a member of the wheat family.  Rather, it is the seed of a vegetable and belongs to the rhubarb family. Early settlers named these nourishing, native seeds 'buckwheat' because they could be used like wheat when ground into flour.  

Irresistably satisfying and always welcome!  Antioxidant applesauce and raisins, fiber laden rice bran,  cinnamon, and fresh eggs enrich a rice flour base in this classic muffin. Our nutritious version is moist with great aroma and keeps well.

The added nutrition of applesauce and rice bran puts these mouthwatering pancakes a step above their plain cousin. Cinnamon boosts the flavor and aids digestion. So give it a try.

These pancakes are great for breakfast. Nutritious low fat amaranth adds its rich protein, fiber, iron, calcium, and B vitamins to whole grain brown rice, eggs and applesauce for a nutrient dense

breakfast that really satisfies.

Here is a great way to use left-over egg whites!  Make this fluffy, tender pan-size pancake the whole family is sure to love.  Ummm…the apple and cinnamon aroma will bring them in a hurry.

These scrumptious cookies are rich in calcium and protein.  They are delicate and tasty, yet easy to make.

These delicious, easy-to-make cookies were a sensation when they were first introduced as “peanut butter kisses.” They remain a standby today. Instead of topping the dough with a milk chocolate candy, this recipe incorporates unsweetened chocolate into the dough and uses fructose for those of us who do not eat sugar.

Both eggs and peanuts are nutritionally dense, providing an excellent source of high quality protein. Chocolate ups the mineral and antioxidant value.

Pressed cookies are fun to make and a delight to eat. Try this version to create your own wonderful tradition. If making dairy-free, you will need to adjust for liquid differences of butter substitutes. Use this guide: if you choose a soft butter substitute, use a medium egg. If you use a solid margarine, use a large egg. Do not use X-large eggs in any case. Remember not to shake down or pack the flour in a measuring cup, rather use a measured scoop and scrape the top with a flat blade to level.

Zabaglione is a rich Italian pudding that is delicious by itself or over fresh fruit. It can be used as a filling for cakes, pastries and crepes. Made with egg yolks, it is surprising to watch the mixture thicken just like whipped egg whites do when beaten.

Cooking the meatloaf in a skillet rather than in the oven means your kitchen stays cool and you'll have a rich, tasty sauce. The addition of  nutrient, fiber-rich rice bran and flax take the place of breadcrumbs, keeping the meat moist and soft.

This recipe has stood the test of time for taste, ease of preparation, satisfaction and quick clean-up.  My mother, Eva, now 99 years old, first cooked up this dish for her cubscouts (which included my brother) more than 60 years ago.  Kids of all ages will enjoy it.

Provides protein, iron, magnesium, potassium, vitamin A, zinc, and riboflavin.

If you like clams, this flavorful recipe is sure to become a favorite, especially when you're tired or need a nutritious dinner fast.  It is quick to make with ingredients you can easily stock.  Clams are exceptionally high in zinc, folic acid, and protein and are low in calories. Serves 4.

Recipe can be divided in half, just use 1 can of clams and 1/2 the rest of ingredients.

If you’ve never tried chicken liver, here is a dish that is nutritious, fast, and flavorful.

Enjoy this excellent source of vitamin A, vitamin B12, iron, riboflavin, niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), copper, selenium, and protein once a month to keep healthy.

Beef liver is the best source of copper, as well as, protein, iron, potassium, selenium and vitamin A.   This recipe will help you appreciate the sweet flavor and smooth texture of health-giving liver…organic, of course.

You’re in for a nutritious treat with this delightful dish.  With or without the sauce, each forkful delivers crunch with tender, flaky fish.  This dish is rich in selenium and protein with magnesium, calcium, zinc, potassium, vitamin D and omega-3 fatty acids for strength, vitality and a bright outlook.

For a taste of Louisiana, try this simple rice dish.  Etoufeé means to smother (the rice). You’ll be out of the kitchen fast to enjoy autumn events.

For thousands of years, people all over the world have found myriad ways to prepare this health-giving vegetable.  Stuffed cabbage is a favorite with good reason…it’s so satisfying…to smell, to see and to taste! 

Cabbage is a great source for important vitamins like vitamin C, K and folate, minerals like calcium and potassium, plus fiber and bioflavanoids. Recipe also provides complete protein, iron, zinc, vitamin A, magnesium and riboflavin.

Love stuffed jumbo shells, but don’t want to use the oven?  Here is a handy way to make shells in 35 minutes.  What you need is a deep-sided large skillet with a lid – a nonstick electric is ideal.  Reheat leftover shells to make a deliciously satisfying lunch. 

This lovely, satisfying lasagna is very rich in calcium, phosphorus, potassium, and vitamin A with the health benefits of lycopene and antioxidants. 

In less than 30 minutes, you can enjoy this easy entrée.  Tender pork  is smothered in a sweet and sour sauce bursting with chunks of pineapples and raisins.  Pork is rich in tryptophan, the amino acid needed to make serotonin for calm nerves and melatonin for restful sleep.

When you need a quick, delicious dinner, try this recipe.

Provides ample protein together with potassium, copper, iron, magnesium and zinc.

Loaded with zinc, iron, and protein, oysters have a long history of nourishing people from many cultures.  Quick to make, they go well with almost any quick side dish like green beans, asparagus, carrots, or broccoli. 

Oysters also have lots of copper, selenium, vitamin A, niacin, vitamin C, potassium, calcium and a good showing of folic acid.  

Fried rice is a great way to save time in the kitchen. This easy recipe uses nutritious eggs and leftover rice for a delicious meal or side dish. You can add whatever meat and vegetables you have on hand.

If you have not had the opportunity to taste kidneys, you can experience their delicate texture and rich flavor with this easy recipe. 

Here are the huge health benefits for 100 grams of lamb kidney having only 137 calories:

24 grams protein, 218 ug selenium, 12 mg iron, 4 mg zinc, 290 mg phosphorus, 178 mg potassium, vitamin B2 (riboflavin), 6 mg vitamin B3 (niacin), 81 mg vitamin B12, 455 units vitamin A.

Here is a delicious, satisfying meal you will want to add to your favorites because it is quick to make and full of nutrition for the whole family. Egg Foo Young is a form of omelet served over rice with a thick sauce that has been nourishing people for centuries. The strong sauce balances the plain rice for an exciting, complex taste.

The egg is one of only a few foods that contain vitamin D and a whole lot more including complete protein, calcium, vitamin A, iron, potassium, zinc, and riboflavin. Added to these are the rich nutrients in shrimp and sprouts.   Plus, all the ingredients can be kept on hand. Clean-up is easy, too.

Stuffed potatoes make a simple, nutritious meal loaded with fiber, potassium and vitamin C. In this recipe there’s plenty of high quality protein with good fat, minerals and vitamins including that elusive vitamin D to perk you up and make you feel instantly better. Just multiply ingredients for as many servings you need.

Lasagna is a dependable, much appreciated composition of gluten-free noodles, cheese and sauce that bakes in the oven for a really memorable meal. Want to add meat? Simply brown ground turkey or beef or Italian sausage removed from casing and cook it in the sauce.

Like most seafood, this dish cooks up quickly and can easily be doubled or tripled.

Mussels are a great source of important nutrients. They are rich in protein, manganese, selenium, vitamin B12, zinc, and provide lots of thiamin, riboflavin, folic acid, potassium,  copper and some vitamin A. 

If you have never used a pressure cooker, consider that it saves a lot of cooking time, is versatile and produces richly flavored, tender meat and conserves the broth.  It is also economical.  This recipe could be cooked in the oven for 3 hours, but that is a lot of heat and time. 

This rich, nutritious velvety sauce takes mild fish, ham, pork and chicken to a higher level of satisfaction and digestibility.   Try it over fried tofu for a vegetarian treat.

Surprise the family with this colorful side loaded with taste, texture, and nutrition.  Or make it for a healthy lunch, with or without, low-fat sour cream or substitute.

Risotto is a unique rice dish with a full-bodied creamy mouth feel. Try it once and you are sure to make it often.

Try this flavorful dish for a whopping dose of selenium from uniquely soft, crunchy Brazil nuts…with a texture reminiscent of water chestnuts.

Too hot to bake in the kitchen?  Try this hearty flatbread on the grill!  Goes great with whatever else is cooking.  And don’t forget…yeast is an important nutrient. 

Who isn’t pressed for time?  Make this festive, flavorful side dish using leftover rice in just 6 minutes. Goes great with most any entrée, including egg, fish, chicken, pork, ham and beef.

This "nutrient dense" soup is thick, rich and satisfying with lots of protein and minerals.

This wonderful, complex soup is rich in taste and nutrients.  The delicious aroma will entice the family straight to your kitchen table.   Provides potassium, calcium, zinc, vitamin A, vitamin C, niacin, riboflavin, and folic acid.

This simple recipe will produce a rich, delicious and highly nutritious soup.  Commonly recommended for people suffering from a cold, chicken soup is great for anyone at anytime.  Chicken thighs in this recipe contain zinc which is commonly low in people with celiac disease. 

Truly, this is a fragrant, delicious soup that is easy to make in about a half hour. Turns leftover rice into a highly nutritious, good-for-the-digestion meal.