Blue Berry Crisp

Topping (going into blender, see directions)
1 cup almonds (or other nuts)
1/2 cup maple syrup
1 tsp vanilla
1/4 cup water
1/3 cup pitted dates
Dry
2 cups old fashioned oats
2 cups quick oats
1/4 cup whole wheat flour
1/3 cup shredded coconut
(unsweetened)
1/2 tsp salt
2 tsp cinnamon
Filling
1 can frozen apple juice
concentrate
6 1/2 cups blueberries
2 tsp cinnamon
2 Tbs lemon juice
1 Tbs lemon zest
1/4 cup corn starch
1/4 cup water
Directions
Topping
1. Process nuts in food processor or blender until coarse flour and place in bowl
2. Blend next 4 ingredients of topping until very smooth and then combine with coarsely
ground nuts until smooth paste
3. Mix all dry topping ingredients together
4. Add to the dry ingredients and mix until all oats look moist
Filling
1. In large saucepan combine the apple juice concentrate, blueberries, and spices
2. Simmer about 5 minutes
3. Mix the ¼ cup cornstarch with ¼ cup water (until cornstarch dissolved) and slowly add to
the blueberries
4. Place into 9 X 13 sprayed casserole dish and cover with topping
5. Cover dish with foil and bake at 350F for 45 minutes
6. Remove foil last 15 minutes of baking

Red Cabbage Slaw

From: Bronee, A. Sour Ginger Slaw. Retrieved from http://www.familyfeedbag.com/2011/07/sour-
ginger-slaw.html

7 cups red cabbage, thinly sliced
1/2 cup carrot, julienned*
1/2 cup snow peas, julienned
1/4 cup canola oil
1/2+ cup lemon juice (to taste)
2 tbsp soy sauce
1 1/2 tsp ginger root, minced
1 tsp granulated white sugar
Directions
1. Combine the cabbage, carrot, and snow peas in a large salad bowl and set aside
2. To make dressing, combine the rest of the ingredients in a jar with a tight-fitting lid and
gave it a good shake
3. Pour the dressing over the vegetables and toss it all together
*Cut into long thin strips, similar to match sticks

Sauté Kale

6 cups kale (firmly packed into measuring cup)
2 Tbs olive oil (extra virgin tastes best)
2 tsp minced garlic
1/4 tsp salt
Directions
1. Rinse kale well, then chop into smaller pieces about the size of 1" of slightly larger
2. Boil kale for 5-7 minutes until tender*
3. Drain all water from kale
4. Add oil to sauté pan then add garlic and kale
5. Add salt
6. Sauté for 5 minutes stirring continuously over a medium/high heat
*If using baby kale skip boiling process and sauté until tender

Barbecue Sandwich

From: McKeever, J (2014, Dec 18). Barbecue Soy Curls From the Instant Pot Slow cooker. Retrieved
from http://simpledailyrecipes.com/101902/barbecue-soy- curls-instant- pot/

1 (8-ounce) package Soy Curls (www.butlerfoods.com, also available from www.amazon.com)
2 Tbs Hickory liquid smoke
2 Tbs tamari (soy sauce)
4 cups water
Sauce
1 small yellow onion, chopped
2 tablespoons chopped garlic
2 cups organic ketchup
2 tablespoon molasses
1 tablespoon Hickory liquid smoke
1/2 teaspoon ground mustard powder
1 teaspoon salt
Directions
1. Combine first 4 ingredients and let sit for about 15 minutes to rehydrate soy curls, drain a
bit of the excess water off
2. Sauté onions and garlic in sauce ingredients until onions are tender
3. Combine all ingredients and bake in covered dish or slow cooker for 1 hour
Tip: visit website listed above for great video demonstrating how to make this

Meatless Barbecue (September 2016)

Hot, lazy evenings are a great time to have friends over for a barbecue. Treat your friends to a healthy barbecue sandwich with sides of kale and cabbage slaw. Finish the meal with heart healthy and delicious blue berry crisp.

Barbecue Sandwich
Sauté Kale
Red Cabbage Slaw
Blue Berry Crisp