Centegra Healthy Living Institute
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Homemade Applesauce

Posted on: October 26, 2016

Healthy Organic Applesauce with Cinnamon

3 lbs peeled, cored and quartered apples (Fuji suggested) 4 strips lemon peel Juice from 1 lemon (about 3-4 Tbsp) 3 inches cinnamon stick OR 1/2 tsp ground cinnamon 2 Tbsp brown sugar (optional) 1 cup water 1/2 tsp salt Put all ingredients into a large pot. ...

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Pumpkin Waffles

Posted on: September 26, 2016

pumpkin waffles with cinnamon sugar

1/4 cup pumpkin puree 2 Tbsp brown sugar 2 eggs 2 Tbsp melted butter 1.5 cups milk 3/4 cup all purpose flour 3/4 cup whole wheat flour 3 tsp baking powder 1 tsp cinnamon 1 cup quick cook oats In a medium bowl, combine the first five ingredients. In ...

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Thai Chicken Pizza

Posted on: August 26, 2016


12” whole wheat pizza dough 1 large chicken breast 1/3 cup fish sauce Juice of 1 lime 1/4 cup brown sugar 1 tsp Thai chili garlic paste 1/2 cup Thai spicy peanut sauce 3 green onions, chopped 1/2 cup 2% mozzarella cheese, shredded 1/4 cup cilantro, chopped Cut chicken ...

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Grilled Chicken and Zucchini Kebabs

Posted on: August 4, 2016


2 boneless chicken breasts, cut into 1” pieces 2 medium zucchini, sliced into rounds 1 large red onion, cut into 1” pieces 2 large lemons Zest from one lemon 3 cloves garlic, minced 1 Tbsp chopped fresh thyme 1 Tbsp chopped fresh rosemary 2 Tbsp olive oil 1/2 tsp ...

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Fajita Seasoning Mix

Posted on: July 25, 2016

Eggplant Appetizer

1 Tbsp cornstarch 2 tsp chili powder 1 tsp salt (optional) 1 tsp paprika 1 tsp sugar 1/2 tsp onion powder 1/2 tsp garlic powder 1/4 tsp cayenne powder 1/2 tsp cumin Combine all ingredients in a bowl and stir well. Sprinkle on meat or vegetables of choice (chicken, beef, ...

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Tropical Green Smoothie

Posted on: July 11, 2016

Green fresh healthy smoothie

2 cups spinach 2 cups milk 1 cup cubed mango 1 cup pineapple 2 bananas Freeze at least one of the fruits Start your day out with an smoothie that will provide your body the nutrients it needs. This smoothie is an excellent source of vitamins ...

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Caprese Pasta Salad

Posted on: July 11, 2016

Caprese salad

8 oz pasta, penne or rotini 1 pint cherry tomatoes, sliced in half 8 oz mozzarella pearls 1 cup packed baby arugula 1/2 cup chopped fresh basil Vinaigrette: 1/2 cup olive oil 1/4 cup balsamic vinegar 1 Tbsp honey 1 clove garlic, minced Combine all ingredients for the vinaigrette ...

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Fruit Dip

Posted on: June 10, 2016

Peanut butter

1/2 cup natural peanut butter 1/2 cup fat free or light cream cheese 1/4 cup chocolate syrup 1/4 cup carrot puree 1/4 tsp cinnamon Pinch salt, as desired Fruit for dipping Combine all the ingredients in a blender or food processor and mix until well combined and ...

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Veggie Burger

Posted on: June 8, 2016

Organic Grilled Black Bean Burger

3 green onions, diced 1/2 walnuts, toasted 1/4 cup old fashioned oats 2 cups cooked lentils 1 cup cooked farro or bulgur 1/2 cup mashed sweet potato Salt & pepper   Optional: garlic powder, Lawry’s, Frank’s Sauté the green onions until caramelized, 1-2 minutes. In a food processor, ...

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Peanut Butter and Pumpkin Muffins

Posted on: May 24, 2016

Monkey muffins: banana and peanut butter cakes with chocolate ch

1/2 cup peanut butter 1/2 cup pumpkin puree 1/2 cup unpacked brown sugar 2 Tbsp light tub margarine 1/2 cup nonfat Greek plain yogurt 1 egg 1 cup whole wheat flour 1 tsp baking powder 1 tsp baking soda 2 Tbsp mini chocolate chips (optional) Preheat the oven to ...

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