These potato pancakes are filling and delicious and are also oil and salt free.  I adapted them from a recipe I found on the internet to ensure that they are a healthy way to enjoy this starchy staple. Makes 24.
Ingredients

• 4 large potatoes or 8 small potatoes, peeled and chopped
• 1 onion, finely chopped
• 2 cloves garlic, finely chopped
• 4 gherkins or 2 dill pickles, diced
• 2 green onions, chopped
• 1 Tbs. chickpea flour (or another gluten free flour on hand)
• 1 Tbs. fresh parsley, chopped
• Fresh ground pepper to taste (I did 10 turns of the pepper mill)

Method

1. Peel and dice potatoes and boil for 30 minutes.  Drain and cool.
2. Fry onions in a little water for 10 minutes, then add garlic and continue frying for another 5 minutes. Set aside to cool.
3. In a large bowl, mash the potatoes.
4. Add onion, garlic, gherkins, green onions, flour, parsley and pepper.
5. Mix together all the ingredients.
6. With damp hands squeeze mixture into balls slightly larger than a golf ball and flatten.
7. Place on the air fry tray and air fry for 20 minutes at 400 degrees.  Check them at this point.  If they are not cooked to your liking, air fry for another 10 minutes.
8. Serve immediately or let cool and store in a glass covered dish in the fridge until ready to eat.  You can heat them up again in the air fryer or microwave. Delish.

Go here to print this recipe:  recipe_sofas_free_air_fried_potato_pancakes.docx

This recipe is SOFAS free (meaning it contains no salt, oil, flour, sugar, alcohol or salt).  This is a delicious and healthy-promoting take on a super fattening comfort food on a cold winter day.
Ingredients

• 4 large Granny Smith apples, peeled, cored and sliced
• 2-4 sweet apples (apples with red on the skin are usually sweet), peeled, cored and sliced
• ½ cup organic unsweetened apple juice
• 2 cups organic rolled oats (preferably gluten free)
• 1 cup unsweetened apple sauce
• 1 ½ tsp cinnamon

Method

1. Preheat oven to 350 degrees (400 if your oven doesn’t get hot enough)
2. Cut, core, peel and slice the apples and place in a deep casserole dish. Preferably one with a lid.
3. Pour apple juice over apples.
4. In a small mixing bowl, add the oatmeal and cinnamon and stir quickly to combine.  Add the apple sauce and stir to combine until all the oatmeal is wet and the mixture resembles cookie dough.
5. Using a large spoon, spoon the mixture onto the apples and then smear to make an even coat over the apples.
6. Cover the casserole dish with the lid (or tin foil if you must) and put in the oven for 30 minutes.
7. After 30 minutes remove the lid and bake for an additional 15 to 30 minutes until the oatmeal forms a nice crust and apples are cooked.
8. This makes 6-8 servings depending on how large a serving you want.  Enjoy hot or cold.

To print this recipe go here: recipe_sofas_free_apple_crumble.docx

This juice was adapted from 5lbs in 5 DAYS by Jason Vale.  I have adapted it by making 2 juice bases at once and using frozen mixed berries in a blender to finish it. (makes 2 juices)
Ingredients (base)

• 2 organic granny smith apples
• 4 carrots
• 2 medium beets

Juice all above ingredients and transfer and divide the juice into 2 (2 cup) glass jars and seal and store in the fridge or freeze (if not using it that day).
When you are ready to serve transfer the juice to a blender or NutriBullet and add (per serving):

• 1 cup frozen mixed berries

Blend and serve immediately.

Go here to print this recipe:  recipe_juice_sweet_beet_smoothie.docx

This juice was adapted from 5lbs in 5 DAYS by Jason Vale.  I have adapted it by making 2 juice bases at once and using mint leaves and ice cubes in a blender to finish it. (makes 2 juices)
Ingredients (base)

• 4 large juicy oranges, peeled or squeezed by hand to extract juice
• 6 medium carrots
• 1 inch of ginger

Juice all above ingredients and transfer and divide the juice into 2 (2 cup) glass jars and seal and store in the fridge or freeze (if not using it that day).
When you are ready to serve transfer the juice to a blender or NutriBullet and add (per serving):

• 4 sprigs of mint
• 3 ice cubes (made from filtered water) optional

Blend and serve immediately.

* Go here to print this page:  recipe_juice_minty_sunshine.docx

This juice was adapted from 5lbs in 5 DAYS by Jason Vale.  I have adapted it by making 2 juice bases at once and using avocado and spinach in a blender to finish it. (makes 2 juices)
Ingredients (base)

• 4 organic granny smith apples
• 1 small zucchini
• 2 limes, peeled
• 4 carrots
• 1 stalk celery
• ½ medium cucumber
• 2 inches broccoli stem
• 1 bell pepper

Juice all above ingredients and transfer and divide the juice into 2 (2 cup) glass jars and seal and store in the fridge or freeze (if not using it that day).
When you are ready to serve transfer the juice to a blender or NutriBullet and add (per serving):

• 1 handful of spinach
• ½ avocado
• 3 ice cubes (made from filtered water) optional

Blend and serve immediately.

*Go here to print this recipe: recipe_juice_natures_super_blend.docx

This juice was adapted from 5lbs in 5 DAYS by Jason Vale.  I have adapted it by making 2 juice bases at once and using spinach and ice cubes in a blender to finish it. (makes 2 juices)
Ingredients (base)

• 2 organic granny smith apples
• 2 pears
• ½ medium cucumber
• 2 inches broccoli stems*
• 2 limes, peeled

Juice all above ingredients and transfer and divide the juice into 2 (2 cup) glass jars and seal and store in the fridge or freeze (if not using it that day).
When you are ready to serve transfer the juice to a blender or NutriBullet and add (per serving)

• 2 handfuls of spinach
• 3 ice cubes (made from filtered water) optional

Blend and serve immediately.
*To save on waste, buy two heads of broccoli.  Prep- wash and cut off the florets and freeze for stir-fry or Green Goodness Soup. The stems alone will stay fresh for 1-2 weeks in the crisper.
 
*Go here to print this recipe: recipe_juice_green_refresher.docx

​I have adapted this recipe from FMTV. I make this every week as it is perfect as a dip or a spread.  It only takes a few minutes to make and I find the consistency perfect.  Chickpeas are high in fibre and protein which makes them a great protein rich snack paired with some fresh vegetables.
Ingredients:

• 1 ½ cup of chickpeas, either precooked or one small can, rinsed
• ¼ cup extra virgin olive oil
• 1/3 cup fresh lemon juice
• 1 clove garlic, lightly chopped
• ½ tsp. sea salt
• 2 Tbs. tahini (sesame paste- can be found in the peanut butter section of supermarkets)
• 1 Tbs. red curry paste (I buy Thai Kitchen brand which comes in a small jar in the Asian food section of the supermarket)

Method

1. Put all the ingredients and place them in a food processor, blender or Veggie Bullet. Blend until smooth.  Use a tablespoon or two of filtered water to thin it out if it is too thick.
2. Refrigerate immediately.  It easily lasts for a week but you will find it thickening up slightly as the days go by.  It’s a great flavourful, healthful replacement for spreads on sandwiches instead of mayonnaise or butter. 

Go here to print this recipe: recipe_the_best_hummus_ever.docx

​This juice was adapted from 5lbs in 5 DAYS by Jason Vale.  I have adapted it by making 2 juice bases at once and using frozen pineapple and spinach in a blender to finish it. (makes 2 juice bases)
Ingredients (base)

• ½ a medium cucumber
• 1 small zucchini
• 1 small fennel bulb
• 1 package snap peas or beans (approximately 30 fresh)
• 1 lime, peeled

Juice all above ingredients and transfer and divide the juice into 2 (2 cup) glass jars. Seal and store in fridge for same day use or freeze.
When you are ready to serve transfer the base juice to a blender or NutriBullet and add (per serving):

• ½ cup frozen pineapple
• 1 large handful of spinach
• 3 ice cubes (made from filtered water) optional

Blend and serve immediately.

Go here to print this recipe:  recipe_juice_the_natural_energizer.docx

​This juice was adapted from 5lbs in 5 DAYS by Jason Vale.  I have adapted it by making 2 juice bases at once and using frozen berries, a frozen banana, seeds and spinach in a blender to finish it. (makes 2 juices)
Ingredients (base)

• 4 Granny Smith apples, organic

Juice all above ingredients and transfer and divide the juice into 2 (2 cup) glass jars and seal and store in the fridge or freeze (if not using it that day).
When you are ready to serve transfer the juice to a blender or NutriBullet and add (per serving):

• 1 cup frozen berries
• 1 frozen banana
• 1 Tbs. mixed seeds pumpkin and sunflower, raw unsalted
• 1 handful of spinach
• Optional: add filtered water if it is too thick

Blend and serve immediately.

Go here to print this recipe:  recipe_juice_berry_banana_crunch.docx
 

​This juice was adapted from FMTV 21 DAY CHALLENGE.  I have adapted it by making 2 juice bases at once and using fresh mint and ice cubes in a blender to finish it. (makes 2 juice bases)
Ingredients (base)

• 4 red grapefruit, peeled
• 2 oranges, peeled

Juice all above ingredients and transfer and divide the juice into 2 (2 cup) glass jars. Seal and store in fridge for same day use or freeze.
When you are ready to serve transfer the base juice to a blender or NutriBullet and add (per serving):

• 1 sprig of mint leaves
• 3 ice cubes (made from filtered water)

Blend and serve immediately.

Go here to print this recipe:  recipe_juice_cellulite_purger.docx