Noelle Armstrong, Holistic Health and Wellness Counselor

Mouthwatering Macaroni and Cheese

Ingredients:

1/2 pound multigrain or whole-wheat elbow macaroni (about 2 cups)

3 tablespoons unsalted butter

1 small onion, chopped

2 tbsp. whole wheat pastry flour

2 cups natural skim milk or soy milk

2 cups shredded natural cheddar cheese

1/2 cup grated Parmesan cheese

1/2 tsp. sea salt

1/4 tsp. freshly ground pepper

1 cup broccoli chopped, or veggies of choice

1/4 cup crumbled croutons

Directions:
1. Preheat oven to 350. Spray large baking dish with nonstick spray.
2. Cook the macaroni according to package directions.
3. Meanwhile, melt 2 tbsp. Of the butter in a large saucepan over medium heat. Add the onion and cook, stirring occasionally, until softened, about 5 minutes. Add the flour ad cook, stirring about 1 minute. Gradually whisk in the milk. Increase the heat and cook, whisking constantly, until slightly thickened, 3-4 minutes. Whisk in the cheddar cheese, Parmesan cheese, salt, and pepper. Cook, whisking occasionally, until the cheeses melt, about 1 minute.
4. Remove the saucepan from the heat; stir in the macaroni and the veggies. Add to the baking dish. Melt the remaining 1 tbsp. of butter in a small nonstick skillet over med. Heat. Add the croutons and cook, stirring until evenly coated. Sprinkle over the dish and bake until bubbly and the top is golden about 25 minutes.

More Info!:
1 cup= 246 calories, 6 grams fat, sodium 320 mg. fiber 5 gr., protein 18 gr.

Beef with Broccoli & Garlic Ginger Sauce

Ingredients:

1/2 lb. beef steak, sliced into tips

1 bunch scallions, finely chopped, or onions chopped

1 cup chopped mushrooms

2 broccoli stalks, florets and stems

3 scallions, minced (use both green and white)

Directions:
Saute beef on medium heat for 1-2 minutes on each side. Remove beef from pan and set aside on a plate. Add onions, red pepper and broccoli to the pan and saute for 3-4 minutes or until broccoli turns bright green. Add beef back to pan with Garlic Sauce, cover and cook on medium for 2-3 minutes. Put 1/2 cup cooked brown rice on each plate, and beef with garlic sauce on top of rice. Garnish with scallions.

Garlic Ginger Sauce

Ingredients:

2-3 peeled garlic cloves, minced

1 inch peeled ginger, minced

1/2 cup water

1 tbsp. toasted sesame oil

2 tbsp. maple syrup

3 tbsp. soy sauce

1/2 tbsp. corn starch, + 2-3 tbsp. water to dilute

Directions:
Put all ingredients except the corn starch into a small pan. Cook on med/high heat for 2-3 minutes. Dilute cornstarch in a small amount of water and add to the sauce pan. Cook until sauce thickens slightly.

Fruit Nut Smoothie
Prep time: 5 minutes
Yield: 2 servings

Ingredients:

1 banana

1 cup soy or rice milk

1 cup berries

1 cup diced melon

1/2 cup almonds

2-4 ice cubes

Directions:
1. Mix in blender for 1-2 minutes and serve

Note: You can add other ingredients for added nutrition such as a spoonful of bee pollen, coconut oil, flax seed oil, spirulina powder or a scoop of protein powder.

Food Focus: Fruit

A healthy lifestyle is the key to longevity, optimum weight, abundant energy and balance. By using fruit to satisfy our taste for sweetness, we can leave behind the use of chemical, processed and refined sweeteners. Fruits are easy to digest, are cleansing and cooling and are great for those who are overstressed and overheated from excessive mental strain or hot climates. Fruits are filled with fiber and liver stimulants, which act as natural, gentle laxatives. Whenever possible, buy fresh, locally grown fruit as opposed to imported fruits shipped from far-off places. This keeps you eating in season, and more in harmony with your environment and climate.

Eating raw fruit in summer months is highly cooling, while baking it in the winter months neutralizes the cooling effect. Fruit in the form of juice is a great choice for cleansing the body, but be aware that juice rapidly raises blood sugar levels, leading to an energy crash soon after. Frozen, whole, pur馥d or juiced fruit can make great summertime cool-down treats. Try frozen grapes, banana-coconut smoothie popsicles or lime juice ice-cubes in iced tea!

Whether you are having fresh fruit for a light early morning breakfast, a midday snack or evening treat, enjoy nature's sweetness and whenever possible buy organic. Here are a few summer fruits and their health benefits:
* Apricots: Great for lung conditions and asthma; used to help treat anemia due to their high copper and cobalt content.
* Bananas: Help to lubricate the intestines, treat ulcers, detoxify the body and manage sugar cravings; are rich in potassium (which helps hypertension).
* Cherries: Slightly warming in nature; increase overall body energy, remedy arthritis and rheumatism and are rich in iron, which improves the blood.
* Grapefruits: Treat poor digestion, increase appetite during pregnancy, alleviate intestinal gas and reduce mucus conditions of the lungs.
* Papayas: Tone the stomach, act as digestive aid, moisten the lungs and alleviate coughing; contain carpaine, an anti-tumor compound.
* Raspberries: Benefit the liver and kidneys, cleanse blood of toxins, regulate menstrual cycles, treat anemia and can promote labor at childbirth.