Some people are big fans of New Year’s resolutions, finding them a great way to start fresh after cleaning the slate from the previous year.  Others prefer to live each day with resolve.  Either way, we can all benefit from new information and new ideas.  Each week in January we’re introducing our patients (and you!) to some small changes that can make a big difference.  This week, we’re encouraging people to EAT BETTER with the following recipes:

FRIDAY NIGHT PIZZA CRUST (From Animal, Vegetable, Miracle)

(Makes two 12-inch pizzas)

***Try this because olive oil and whole wheat flour make this a healthier choice than conventional crusts***

3 tsp. yeast

1½ cups WARM water

3 tbs. olive oil

1 tsp. salt

2½ cups white flour

2 cups whole wheat flour

To make crust, dissolve the yeast into the warm water and add oil and salt to that mixture. Mix the flours and knead them into the liquid mixture. Let dough rise for 30 to 40 minutes.

Once the dough has risen, divide it in half and roll out two round 12 inch pizza crusts on a clean, floured countertop, using your fingers to roll the perimeter into on outer crust as thick as you like. Using spatulas, slide the crusts onto well-floured pans or baking stones and spread toppings. Bake pizzas at 425° for about 15-20 minutes, until crust is brown and crisp.

HOMEMADE SNACK BARS

***Try this because many conventional snack bars are made with high fructose corn syrup and preservatives.***

Melt together:

1 c. peanut butter

1 c. honey

Mix with:

1 c. chopped nuts (almonds, pecans, cashews)

1 c. coconut

1 c. sunflower seeds (can also use pumpkin seeds)

1 c. craisins

Press warm mixture into an 8″ square pan and bake for 15-20 minutes at 325 degrees.  Cut into small squares. A glass pan works best!

PROTEIN PANCAKES

***Try this because this batch of pancakes contains 46 grams of protein and is better for maintaining stable blood sugar than carbohydrate (flour) versions.***

1 c. uncooked oats
2-3 beaten eggs
1 c. cottage cheese
½ banana (or honey)

½ t. cinnamon (optional)

Blend together in blender until consistency of batter.  Fry over medium heat.

BEAN SALAD

***Try this because men should aim for over 30 grams of fiber/day and women should aim for over 20 grams/day.

(1 c. black beans=15 g and 1 c. navy beans=10 g of fiber.)***

2 cans black beans, drained and washed

2 cans navy beans, drained and washed

1 can super sweet corn, drained

1 red bell pepper, chopped

½ bunch fresh cilantro, chopped

1 c. sweet onion or red onion, chopped

Mix all in large serving bowl and set aside.

For dressing:

1 c. olive oil (Best if you use ½ Italian and ½ tomato and basil olive oil. This will give the dressing much more flavor.)

¼ c. apple cider vinegar

Juice from 1 lime

1 t. Dijon mustard

2 T. ground cumin

½ t. cayenne pepper

Dash of salt, pepper, and garlic salt

Blend dressing well with a mixer.  This will make the flavors “pop out!”

Pour dressing over beans and corn mixture.  Best if served chilled.  Enjoy!