Made this tonight for father's day and it taste's identical to the cafe rio one!! So tasty! Cafe Rio Key Lime Pie Lindsay Walden 1/2 cup key lime juice 1 can sweetened condensed milk 3 egg yolks 1 9" graham cracker crust Combine the milk, egg, and lime juice. Blend until smooth. Pour into pie crust and bake at 350 degrees for 15 minutes. Allow to stand for 10 minutes before refrigerating for at least 3-4 hours. Serve with whipped cream.

Best Pancake Mix

We've already posted twice on this mix - but I wanted to share my favorite, simplified version.

This is so good! It's delicious, quick, and nutritious - a perfect breakfast.

Mix Recipe:

3 cups rolled oats (or substitute nuts or seeds for part)
5 cups whole wheat flour
3 Tbs sugar
3 Tbs baking powder
1 tsp salt
1 Tbs baking soda
1/4 tsp nutmeg (optional)
1/2 tsp cinnamon (optional)

Put oats (and nuts or seeds, if using)  in blender and grid to a powder.
(I've used flax and sesame seeds for part of the 3 cups of oats. I want to try more variations)

Combine all ingredients and store in refrigerator.


Pancake Recipe:

Combine:
1 cup liquid
1 egg
1 Tbs oil
1 cup mix

The original recipe suggests buttermilk for the liquid but I like to use part Greek yogurt and part milk or water. I like the extra protein. Because this is so think, I add extra water until the batter is the right consistency. You could try juices, soy milk, almond milk, etc.

Cook on a fry pan or griddle and enjoy!

These pancakes are so good you really don't even need syrup. Top with applesauce or other fruit.

10 veggies to stock

This is from Dr Weil

1. Onions: This classic, pungent vegetable adds depth and richness to any meal. Sulfur compounds found in most varieties of onions may be responsible for its health benefits, including the possible lowering of cholesterol and blood pressure.
2. Garlic: This fragrant bulb contains many of the same phytonutrients as onions, as well as antibiotic and antiviral compounds. It may help boost the immune system, prevent colds, lower blood pressure and cholesterol, and fight fungal infections.
3. Spinach: This dark leafy green (and others like it, such as kale and collards) contains lutein and zeaxanthin, antioxidant carotenoids that may help prevent cataracts and macular degeneration. Spinach is also a source of calcium and folate, a B vitamin that helps to prevent birth defects. Buy organic spinach, since pesticides are commonly used on conventionally grown varieties.
4. Cabbage: This low-cost yet highly nutritious cruciferous vegetable contains nutrients called indoles, which may protect against both breast and prostate cancer. It also provides significant amounts of fiber and vitamin C.
5. Sweet potatoes: Rich in beta carotene, these vegetables may help boost the immune system, deliver vitamin C and folate (which may reduce the risk of heart disease and prevent certain birth defects), and are low on the glycemic index and glycemic load charts.
6. Beets: The deep red color of these root vegetables comes from anthocyanins, phytonutrients that protect against damage from carcinogens and may help prevent heart disease. Beets are delicious hot or cold, versatile and inexpensive.
7. Squash. With a wide variety of types, flavors, shapes, and sizes, squash is readily adaptable to any occasion - it can even be used in pie! It provides beta carotene, potassium, and fiber, nutrients that are necessary for good overall health.
8. Tomatoes: This red fruit (often considered a vegetable) contains lycopene, a powerful antioxidant that helps fight heart disease and possibly some types of cancer, particularly prostate cancer. Use tomatoes in everything from salads to sauces, but know that lycopene is most easily absorbed when the tomatoes are cooked and eaten with a little fat, such as extra virgin olive oil.
9. Broccoli. This vegetable-platter classic and other cruciferous vegetables offer cancer-protective benefits. Broccoli is also a good source of vitamin K and calcium - both of which help keep bones strong. It is tasty both raw and cooked, and can be a stand out in soups, casseroles, and salads.
10. Mushrooms. Prized for their tonic effects, mushrooms can help address a host of illnesses. Maitake mushrooms (known as "hen of the woods" for their resemblance to the fluffed tail feathers of a nesting hen) are particularly valued in Asian cooking, as they have anti-cancer, anti-viral and immune-enhancing properties, and may also reduce blood pressure and blood sugar. Shiitake, enokidake and oyster mushrooms also have immune-boosting qualities, and are easily included in many main courses. 

Spinach Lasagna Rolls

This is very very yummy!  I made it last night and we all loved it.  John even said it was, "good considering there is not much meat in it".  The white sauce base mixes with the marinara sauce and makes it creamy and yummy...

Adapted slightly from Giada De Laurentiis/The Food Network

Prep Time: 10 minutes    Cook Time: 45 minutes    Level: Intermediate   Serves: 6-8

For the sauce:

• 4 tablespoons unsalted butter
• 2 2/3 tablespoons all-purpose flour
• 2 1/2 cups whole milk
• 1/2 teaspoon salt
• 1/4 teaspoon ground black pepper
• Pinch ground nutmeg

For the lasagna:

• 1 (15-ounce) container whole milk ricotta cheese
• 1 (10-ounce) package frozen chopped spinach, thawed, squeezed dry
• 1 cup plus 2 tablespoons grated Parmesan
• 3 ounces thinly sliced prosciutto, chopped
• 1 large egg, beaten to blend
• 3/4 teaspoon salt, plus more for salting water
• 1/2 teaspoon freshly ground black pepper
• 1 to 2 tablespoons olive oil
• 12 uncooked lasagna noodles
• 1 jar of your favorite marinara sauce (24 oz. size)
• 1 cup shredded mozzarella (about 4 ounces)

To make the sauce: Melt the butter in a heavy medium saucepan over medium-low heat. Add the flour and whisk for 3 minutes. Whisk in the milk. Increase the heat to medium-high. Whisk the sauce until it comes to a simmer and is thick and smooth, about 3 minutes. Whisk the salt, pepper, and nutmeg into the béchamel sauce. The sauce will continue to thicken as it stands.

Preheat the oven to 450 degrees F.

To make the lasagna: Stir the ricotta, spinach, 1 cup Parmesan, prosciutto, egg, salt, and pepper in a medium bowl to blend.

Add a tablespoon or 2 of oil to a large pot of boiling salted water. Boil the noodles until just tender but still firm to bite. Drain. Arrange the noodles in a single layer on a baking sheet to prevent them from sticking.

Butter a 13-by-9-by-2-inch glass baking dish. Pour the béchamel sauce over the bottom of the prepared dish. Lay out 4 lasagna noodles on a work surface, then spread about 3 tablespoons of ricotta mixture evenly over each noodle. Starting at 1 end, roll each noodle like a jelly roll. Lay the lasagna rolls seam side down, without touching (not sure why she stipulates this, ours did just fine snug up against one another), atop the béchamel sauce in the dish. Repeat with the remaining noodles and ricotta mixture. Pour jar of marinara sauce over the lasagna rolls. Sprinkle the mozzarella and remaining 2 tablespoons of Parmesan over the lasagna rolls. Cover tightly with foil. Bake until heated through and the sauce bubbles, about 20 minutes. Uncover and bake until the cheese on top becomes golden, about 15 minutes longer. Let stand for 10 minutes.

This tastes good!

250 calories

25 grams carbs

20 grams protein

3 grams fiber

Citrus salad dressing

Sounds good
from Dr Weil

Citrus Salad Dressing

Description

This tart, sweet salad dressing is wonderful on dark, leafy salad greens like romaine or leaf lettuce tossed with orange segments, black olives and red onion slivers. Food as Medicine Oranges and orange juice contain a potent phytonutrient called herperidin, which has been shown to lower blood pressure and total cholesterol in animal studies.

Ingredients

1/3 cup fresh orange juice 2 tablespoons balsamic vinegar 1 tablespoon extra-virgin olive oil Salt and black pepper to taste

Instructions

Whisk all the ingredients together or combine in a small jar and shake well. Keeps in the refrigerator for 2 days.

Get Thinner with chocolate?

Too good to be true?

Here's what Dr Weil thinks:

Actress Katherine Hepburn credited her famously slim build to "a lifetime of chocolate," and now a new investigation from California suggests that eating chocolate is "calorie neutral" and doesn't cause weight gain. Researchers from the University of California, San Diego set out to test the hypothesis that eating small amounts of chocolate on a regular basis wouldn't contribute to weight gain. They analyzed information from 1,000 overweight but not obese men and women and found that those who ate chocolate most often tended to consume more calories overall, including saturated fat, but weighed five to seven pounds less than people who didn't eat any chocolate. This held true regardless of age, gender or amount of exercise reported by the chocolate-eaters. The difference seemed to hinge on how often the participants ate chocolate, not how much they ate. The study was published online on March 26, 2012 by the Archives of Internal Medicine.

My take? Chocolate has many health benefits - it is a source of polyphenols (the same type of antioxidants found in red wine), and the fat it contains, stearic acid, doesn't affect cholesterol levels. In addition, research has indicated that the flavonoids in dark chocolate may help reduce the stickiness of platelets, cells that play an important role in blood clotting. As a result, blood takes longer to clot, reducing the risks of coronary artery blockages. Chocolate's polyphenols also appear to boost levels of HDL (the "good" cholesterol) and lower LDL (the "bad" cholesterol) at least in the lab. I have long recommended good-quality dark chocolate as a healthy snack, as long as you don't go overboard. An ounce or two a few times a week is good for you, but it's not a strategy to lose weight. I'll be interested to learn what it is about chocolate that explains the findings that people who eat chocolate regularly are thinner than those who don't.