Covenant Natural Health Care

Recipe: healthy whole-wheat chocolate chip cookies

Nothing like a chocolate chip cookie to put a smile on your face (especially a guilt-free cookie with healthy ingredients). Note that I used coconut sugar (I found it at Whole Foods Market, but Healthy Alternatives in Florence, KY also has it) in this recipe. It's starting to become the new best healthy sugar because of its low glycemic index. It doesn't taste like coconut and is dark like sucanat. I've used it a couple times for baking so far and have been pleased. I had a friend visiting a couple weekends ago and she used it in her coffee and liked it.

Ingredients:
• 1/4 Cup oat flour
• 1 Cup whole-wheat flour
• 1/2 Teaspoon aluminum-free baking soda
• 1/2 Teaspoon salt
• 1/4 Cup whole grain oats (or gluten-free oats)
• 1/4 Cup butter, softened
• 1/4 Cup olive oil
• 2/3 Cup coconut sugar (or sucanat)
• 1 Large farm-fresh egg
• 1 1/2 Teaspoons vanilla extract
• 1 Cup dark chocolate chips
• Add chopped nuts like pecans or walnuts- optional

Directions:
1. Preheat oven to 350°F. Line a baking sheet with wax paper (for easy cleanup).
2. In a medium bowl and stir together oat and whole-wheat flour, baking soda and salt.
3. Beat butter in a large bowl with an electric mixer until fluffy. Add oil, coconut sugar, egg and vanilla; beat until smooth and creamy. With the mixer running, add the dry ingredients, beating on low speed until just combined.
4. Stir in chocolate chips.
5. Drop the dough by teaspoonfuls, at least 1 inch apart, onto the baking sheet. Bake cookies until golden, about 10-13 minutes. Remove from oven and transfer cookies to a cooling rack.

Try this cookie recipe, too!

Recipe: Fresh, Sweet & Spicy Peach Salsa

Pile this fresh, sweet salsa on organic corn tortilla chips or on top of grilled chicken or fish. It's healthy, delicious, and a great way to enjoy ripe, summer peaches.

Shopping List:
• 2 Ripe peaches, chopped (look for peaches that are a little soft to the touch, but not mushy)
• 3 Tablespoons red pepper, chopped
• 2 Tablespoons green onions, chopped
• Juice of one small lime (can use a small lemon if you don't have limes)
• 1/2 Tablespoon fresh mint, torn into small pieces
• 1 Teaspoon (or more, to taste) jalapeno pepper, minced
• 1/2-1 clove garlic, minced

Directions:
• Combine all the ingredients in a bowl, gently stir, and serve. (If you are not serving right away, cover with plastic wrap or foil and refrigerate)

{PS} Our Open House is this Saturday—we have a lot of great things planned, so come out, say hello, and learn more about we (Covenant Natural Health Care) do to help people get healthy and stay healthy!

Memorial Day Weekend Recipe Ideas for the Grill

It's the weekend that officially kicks off summer. The neighborhood pool is opening, gardens are being planted, patio furniture is being cleaned off and the grills are being fired up. And, more than likely, you'll be attending one or more cookouts this weekend.

Let's focus on eating healthy this weekend and bringing delicious, nutritious meals to share with others. I've compiled a list of several recipes that look delicious for you to try.

Burgers:
• Mushroom & caramelized onion burger
• Tasty turkey burgers

Steak:
• Grilled steak with fresh corn salad
• Chili-rubbed steaks & pan salsa

Potatoes:
• Grilled salt & vinegar potatoes
• Lebanese potato salad

Kabobs:
• Chicken kabobs Mexicana

Salads:
• Healthy macaroni salad
• Spinach and strawberry salad
• Creamy New York deli coleslaw (omit the sugar and add a few raisins for sweetness)
• Garden pasta salad (use whole wheat or rice pasta)

Here are several tips for eating healthy this weekend:
1. Skip the bread. Top burgers with fresh cheese, tomatoes, caramelized onions, etc ...
2. Fill up on vegetables and protein. When it comes to eating dessert you'll be less tempted to over-indulge.
3. Drink lots of water and pass on the skip drinks. Bring your own iced tea or homemade lemonade to share.
4. Snack on fresh vegetables and hummus instead of potato chips.
5. Seasonings and marinades are often loaded with MSG and sugars. Use fresh herbs instead.

Have a safe and healthy weekend!

Recipe: Cherry tomatoes with fresh basil and garlic

This recipe has the taste of summer written all over it. Have you ever noticed that tomatoes bought in the winter taste different than tomatoes bought in the summer? There's definitely a taste difference, with the summer tomatoes being far superior than winter tomatoes.

Serve up this side dish with grilled chicken or fish, or put on top of a bed of fresh spinach. It even makes a great mid-day snack!

Shopping List:
• 1 Package organic cherry tomatoes
• 1/4 Cup of fresh basil
• 3 Cloves garlic

• 3 Tablespoons of cold pressed olive oil

• Salt + pepper to taste

Directions: Place halved tomatoes on a plate and sprinkle with salt and pepper. In a saucepan heat oil and garlic until garlic is golden-brown. Let oil and garlic sit for 10 minutes. Drizzle over tomatoes and top with fresh basil.

Recipe: Healthy Carrot Oatmeal Raisin Cookies

While perusing food blogs last weekend, I came across this carrot oatmeal cookie recipe at 101 Cookbooks (a blog I visit frequently). I was looking for something that had little natural sugar, was dairy-free and contained no eggs, so it was perfect. I didn't have all the ingredients, so I modified the recipe to use what I had in the house.

I love that these little cookies are not overly sweet, but tasty and healthy.

Shopping List:
• 1 Cup whole wheat flour
• 1 Teaspoon baking powder
• 1/2 Teaspoon salt
• 2 Teaspoons cinnamon
• 1 Cup rolled oats
• 1 Cup shredded or grated carrots
• 1/2 Cup shredded coconut
• 1/2 Cup raw agave nectar
• 1/2 Cup unrefined coconut oil, warmed until just melted
• 1/2 Cup raisins

Directions:
1. Preheat oven to 375 degrees.
2. In a mixing bowl, combine flour, baking powder, salt, cinnamon, and oats. Mix well.
3. Add the carrots and coconut to the flour mixture and set aside.
4. In a separate bowl, mix the agave nectar and coconut oil. Add to flour mixture. Mix well.
5. Mix in raisins. (Take a bite of the dough—yum!)
6. Drop by the spoonful onto a cookie sheet (greased with butter).
7. Cook until golden brown on the bottom, about 10 minutes.
8. Remove from oven and let cool.

A healthy, little, sweet treat to pack in kids lunches.