Ape Health

A healthy dip, great with sliced cucumbers or zucchini. Substituting the cream cheese with a greek style coconut yogurt makes an excellent dairy free option. Ingredients: 5 c cauliflower florets, cooked 1/4 c reduced fat cream cheese 1 T anchovy paste 1 T lemon juice 1 t Worcestershire sauce 1 t Dijon mustard 1 t minced garlic Instructions: Puree  ingredients in a food processor In a pan add a teaspoon of olive oil, pine nuts and chopped red peppers Pour cauliflower mixture in a bowl and garnish with nuts and peppers Yield: 10 Calories: 35 Protein: 2 g Carbohydrates: 4 g Fat: 1.5 g

Ingredients 2 T olive oil 1 lb peeled and deveined shrimp 1 onion, chopped 1 c grape tomatoes, halved 4 garlic cloves, minced 1/2 c dry white wine or chicken broth 1 c chicken broth 1/4 c chopped basil or parsley 2 T lemon juice 1 T butter Instructions Heat oil in large skillet over medium high heat. Cook shrimp until golden brown then transfer to plate Cook onion until golden brown Stir in tomatoes and garlic, cook until tomatoes are wilted Pour in wine and cook until about half is evaporated Add broth, basil, lemon juice and butter, and return shrimp to pan Cook until heated through Yield: 4 Calories: 255 Protein: 24 g Carbohydrates: 8 g Fat: 11.5 g

Ingredients: 2 T olive oil 6 oz cooked turkey sausage, cut into 1/4 " thick slices 1 lb boneless, skinless chicken, cut into 2" pieces 1 pkg (14oz) frozen sliced bell peppers and onions 1 T minced garlic 1 T Cajun seasoning 3 c cooked brown rice 1 1/2 c frozen peas 1/2 c chicken broth Instructions: Heat oil in large skillet over medium high heat, cook sausage until golden brown and transfer to plate Add chicken and cook about five minutes and transfer to plate Cook peppers and onions until liquid evaporates Stir in garlic, seasoning, peas, broth and rice Add chicken and sausage and cook until chicken is done Yield: 4 Calories: 333 Protein: 24 g Carbohydrates: 33 g Fiber: 4 g Fat: 11 g

Ingredients 2 lg eggs 1/2 c coconut milk, room temperature 1/4 c coconut oil, melted 1/4 c almond butter, at room temperature 1/4 c unsweetened almond milk 1 t almond extract 1/4 t liquid stevia 3 c almond meal/flour 1/2 c slivered almonds 1/4 c unsweetened cocoa powder 2 T coconut flour 2 1/2 oz extra dark chocolate, chopped Instructions Heat oven to 350 degrees and line baking sheet with parchment Whisk together eggs, coconut milk, oil, almond butter, almond milk, almond extract and stevia in large bowl Whisk together almond meal, almonds, cocoa, coconut flour, and chocolate chunks Stir into egg mixture until well blended Place on prepared pan and shape into 12" x 4" log Bake 40 minutes Remove from oven and reduce heat to 300 degrees Cook on rack for 15 minutes Using serrated knife, cut crosswise into 3/4" slices and lay each slice on its side on baking sheet Bake about 30 minutes, until firm and dry, turn halfway through Yield: 15 Sli

Ingredients 1 c almond meal/flour 1 c ground golden flaxseed 4 t baking powder 4 T cold butter, cut into cubes 4 lg egg whites Instructions Heat oven to 350 degrees and line baking sheet with parchment Mix together almond flour, baking powder and flaxseed Cut in butter until combined Beat egg whites with mixer on high until soft peaks form Fold whites into dry ingredients Spoon into eight rounds on pan and flatten to 3/4" thick Bake until golden brown, about 15 minutes Yield: 8 Calories: 209 Protein: 8 g Carbohydrates: 9 g Fiber: 6 g Fat: 18 g

Research shows some herbs may boost your skin's ability to protect against UV rays from the inside out. Green Tea The tea leaves contain an antioxidant, EGCG, that can decrease sun damage when applied topically. Drinking 3 cups of green tea a day increases the ability of blood cells to protect themselves from damage caused by UV exposure, and skin cells may also benefit from green tea. Pycnogenol This supplement is extracted from the French maritime pine bark. It inhibits inflammation caused by UV exposure and protects against sunburns. Polypodium Leucotomos This fern is rich in antioxidants that can increase the length of sun exposure without burning.

Ingredients 3/4 c warm water (100 - 110 F) 1 1/4 tsp active dry yeast 1 c almond meal/four 1 c garbanzo bean (chickpeas) flour 1/2 c ground golden flaxseed 2 T olive oil 1 1/2 c sugar-free pizza or marinara sauce Optional Topping Ricotta, shredded mozzarella, or thinly sliced fresh mozzarella Thinly sliced pepperoni Thinly sliced and sautéed bell pepper and onion Thinly sliced and sautéed yellow squash and zucchini Quartered grape tomatoes Chopped fresh herbs Instructions Whisk together water and yeast in small bowl until yeast dissolves. Let stand 10 minutes. Whisk together almond meal/flour, garbanzo flour, flaxseed and 1 tsp sea salt in medium bowl. Add oil and yeast mixture and stir until all ingredients are evenly distributed and loose ball of dough forms. Cover with plastic wrap and let stand in warm place 1 hour. Divide into 6 equal parts. Heat oven to 350 degrees. Line 2 large baking sheets with parchment paper. Place piece of parchment on workin

Almond Meal and Flour Almonds can do nearly anything wheat flour can do. It is full of monounsaturated fat (the good fat), protein, and fiber. Almond flour is great for baked goods with a light texture, such as cakes. Almond meal is coarser than almond flour. It is also less expensive and easier to find. Coconut Flour Coconut flour is made of ground coconut meat. It is great for breading and thickening liquids. When combined with flour and meal from nuts, it provides a finer texture which is excellent for baking. Ground Golden Flaxseed Flaxseed provides Omega-3 fatty acids. Golden flaxseed is great mixed with other flours and meals for baking. Both brown and golden flaxseed work for breading. Now try some mini pizzas: 

Ingredients 2 lg eggs 2 T butter, melted 1/2 c ground golden flaxseed 1/2 c grated parmesan 1/2 tsp onion powder 1/4 tsp garlic powder 1 lb boneless, skinless chicken breasts, cut into 1 1/2 " pieces Instruction Heat oven to 375 degrees and line baking sheet with parchment Whisk together egg and butter in bowl Combine flaxseed, parmesan, onion, garlic and salt and pepper into a shallow bowl Coat chicken in egg mixture and then roll in flaxseed mixture and place on baking pan Bake chicken, turning once, until cooked through, about 20 minutes Yield; 4 servings Calories: 274 Protein: 22 g Carbohydrates: 5 g Fiber: 4 g Fat: 19 g

Ingredients 4 T butter or coconut oil 1 lg yellow onion, cut into rings 1/4 c ground golden flaxseed 1 yellow onion, chopped 4 oz mushrooms, sliced 16 oz frozen french-cut green beans, thawed 1 c chicken broth 8 oz cream cheese, cubed 3 T grated parmesan 1/8 t cayenne Instructions Heat oven to 350 degrees and grease 2 qt shallow baking dish Heat 2 T coconut oil in large skillet over medium high heat. Cook onion rings, stirring, until golden, about 10 minutes Place flaxseed on large plate and coat onion rings Heat remaining oil and add chopped onions and mushrooms, cooking until liquid has evaporated, about 8 minutes Add green beans and broth and bring to a simmer. Stir in cream cheese until melted. Add parmesan and cayenne. Pour into dish and top with onion rings Bake until hot and bubbling, 25 minutes Yield: 6 Calories: 276 Protein: 7 g Carbohydrates: 13 g Fiber: 4 g Fat: 23 g

Ingredients 4 c almond meal/flour 1 t baking soda 4 lg eggs 1/2 c butter or coconut oil, melted 1/4 c sour cream or coconut milk 2 t pure vanilla extract 1/2 t liquid stevia 10 oz bittersweet or dark chocolate chips Instructions Heat oven to 350 degrees and line baking sheets with parchment Whisk together almond meal/flour and baking soda in large bowl Whisk together eggs, oil, milk, vanilla, and stevia in small bowl Stir together dry and liquids until combined and add chocolate chips Drop dough by heaping tablespoons onto prepared baking sheets, press each cookie to 1/2" thickness Bake until edges of cookies are lightly browned, about 25 minutes Yield: 30 Cookies Calories: 176

Ingredients 1 onion 15 oz of diced tomatoes or 1 can of roasted diced tomatoes 1 can tomato paste 2 t garlic 2 t cumin 2 t dill Dash of salt and pepper Instructions Cut onions into small pieces In medium pot cook onions with a cup of water until tender, if water evaporates add more Place tomatoes on a baking sheet and broil until slightly blackened Puree tomatoes and onions in blender Return mixture to pot and add tomato paste, garlic, cumin, dill, salt and pepper Stir until paste is combined, add water until soup is the preferred consistency

Ingredients 4 oz cream cheese, softened 2 T sugar 2 T butter, melted 1 egg 2 t thyme, chopped (1/2 t dried thyme) 1/2 t salt, dash pepper 3/4 c corn muffin mix 1/3 c skim milk 16 oz corn, thawed Instructions Stir together cream cheese, sugar, butter, egg, thyme, salt and pepper Stir in corn muffin mix, milk and corn Transfer to slow cooker, cover and cook on high for 3 1/2 hours Uncover and cook 1/2 hour more, or until liquid around edges is evaporated and center is almost set Yield: 10 Calories: 170 Protein: 4g Carbohydrates: 22g Fat: 9g  

Ingredients 2 T olive oil 2 white onions chopped 2 T cornmeal 1/4 c cilantro 2 poblano chiles chopped 4 garlic cloves minced 2 T chili powder 2 t cumin 2 lbs chicken breasts, cooked and cubed 3 1/2 c chicken broth 25 oz cooked white beans or 2 cans (15.5 oz each) Instructions Combine ingredients in pot and cook till thickened and bubbly Yield: 4 Calories: 354 Protein: 37 g Carbohydrates: 24 g Fat: 11 g

Ingredients 2 lbs carrots, cut into 1/4 in thick rounds (6 1/2 cups) 1 cup milk 1 cup saltine crumbs 3/4 cup grated sharp cheddar 1/3 cup minced onion 1 T butter 1/8 t cayenne 3 large eggs Instructions Coat casserole dish with butter Cook carrots until tender (about 15 min) Puree carrots Combine carrots with milk, cracker crumbs, cheese, onion, butter, cayenne, salt and pepper Beat eggs and fold into carrot mixture Bake until puffed, and light brown, (about 40 min) Broil couple minutes Yield: 8 Calories: 174 Protein: 8 g Carbohydrates: 20 g Fat: 7.5 g Fiber: 4 g Sodium: 542 mg

Roasted Zucchini Lasagna Ingredients 2 t olive oil 1 lb Italian style poultry sausage (chicken seasoned with italian blend) 6 c marinara 1 lb frozen peas, thawed 2 1/2 lb zucchini 3 eggs 1 c chopped parsley 1 c ricotta (cottage cheese) 1/2 c grated parmesan Instructions Cook meat Broil zucchini (sliced long) Puree peas, eggs, parsley, cheese Layer in pan Bake covered 25 min Uncover bake until top golden brown and firm Let stand and serve with remaining marinara Yield: 10 Calories: 258 Protein: 21 g Carbohydrates: 25 g Fat: 9 g Fiber: 6 g

Ingredients 1 cup flour 1/2 t baking soda 1/4 t salt 2 T sugar 4 eggs 1 cup cottage cheese 1/2 cup milk 2 T oil Instructions Combine flour, baking soda, salt and sugar Add eggs and beat well Stir in cottage cheese and milk Heat pan to medium high and add just enough oil to cover bottom of pan Scoop batter onto the pan When edges of pancake are cooked, flip and continue until lightly browned Yield: 4 servings

Ingredients 2 t chili powder 1 1/2 t dried orange rind 2 lb peeled shrimp 6 cloves chopped garlic 1 fresh poblano chile, chopped 3 small bay leaves, crumbled 1/3 c chopped parsley 1/3 c olive oil 1/4 c sherry vinegar 1/4 c chopped oregano 1/4 c chopped basil Instructions Mix together chili powder, orange rind, dash salt Coat shrimp and chill Combine remaining ingredients and blend into a sauce Grill shrimp and serve with sauce Yield: 6 Calories: 281 Protein: 31 g Carbohydrates: 4g Fat: 14.5 g

Also known as Stained Glass Cookies Ingredients 1 12 oz bag of chocolate chips (your preference of semi-sweet, milk, dark, etc. and chunks, big chips, or regular) 1/4 cup butter 1 egg 1 package of marshmallows (your preference of colored/flavored mallows or any other small marshmallows - just not the large ones) 1/2 bag of coconut, or bowl of finely chopped nuts, or crushed gram crackers Instructions Line a pan with foil (it's up to you the size of pan depending on how thick you want the bars). If you want to make the log shape, just lay out two pieces of foil. Melt the chocolate and butter in saucepan, add beaten egg and stir for a bit (just to make sure the egg gets cooked) Remove from heat then stir in marshmallows On foil sprinkle coconut, nuts or graham Scoop chocomallow mixture on to foil. For the bar, smooth mixture so it fills the pan. For the log, from the mixture in a line and form in a log shape. Sprinkle coconut, nuts, or graham on top of mixture. Fo

Ingredients 1 package dry yeast 1/4 c white sugar 1/2 c warm water (110 F) 1 c warm milk 1/2 c melted butter 1 t salt 3 to 4 c flour Instructions Dissolve yeast and sugar in water Stir together butter, milk, salt and 2 cups of flour. Add the yeast mixture and continue to mix in remaining 2 cups of flour until a soft dough forms Knead for 5 minutes Let rise until doubled (at least 1 hour) Divide and shape dough to desired roll type Place on greased baking sheet and let rise another 30 minutes to an hour. Bake at 350 degrees for 20 minutes or until golden brown Yield: 10 to 12 rolls FYI: This bread freezes well. Freeze on pan after rolls have been shaped (for about an hour). Then pop them off the pan and seal them in an airtight bag. Thaw and let rise for an hour before baking.

Ingredients 1 package dry yeast 1/4 c white sugar 1/2 c warm water (110 F) 1 c warm milk 1/2 c melted butter 1 t salt 3 to 4 c flour Instructions Dissolve yeast and sugar in water Stir together butter, milk, salt and 2 cups of flour. Add the yeast mixture and continue to mix in remaining 2 cups of flour until a soft dough forms Knead for 5 minutes Let rise until doubled (at least 1 hour) Divide dough in half and roll out each half in a circle Drizzle 2 T of melted butter on each circle Cut in to 12 pizza like pieces (using a pizza roller makes it super easy) Roll up from the outside (wide end) in Place on greased baking sheet and let rise another 30 minutes to hour Bake at 350 degrees for 20 minutes or until golden brown Yield: 24 crescent rolls FYI: This bread freezes well. Freeze on pan after the rolls have been shaped (for about an hour). Then pop them off the pan and seal them in an airtight bag. Thaw and let rise for an hour before baking.

Ingredients 1 package dry yeast 1/4 c white sugar 1/2 c warm water (110 F) 1 c warm milk 1/2 c melted butter 1 t salt 3 to 4 c flour 3 T melted butter 1/2 c brown sugar 1 T cinnamon 1 c nuts or dried fruit (optional) Frosting Ingredients 1 c powdered sugar 2 T melted butter 1 t vanilla milk Instructions Dissolve yeast and sugar in water Stir together butter, milk, salt and 2 cups of flour. Add the yeast mixture and continue to mix in remaining 2 cups of flour until a soft dough forms Knead for 5 minutes Let rise until doubled (at least 1 hour) Roll dough into large rectangle (roll thinner for more rolls) Spread butter, then sprinkle brown sugar and cinnamon, and nuts if desired Roll up rectangle (rolling the longest side for more rolls) Cut in even pieces (approximately 1 in - smaller cuts for more rolls) Place in greased 9x13 pan and let rise for another hour Bake at 350 degrees for 25 minutes Let cool partway and drizzle frosting Frosting Ins

Streusel Topping Ingredients 1/3 cup brown or white sugar 1/2 teaspoon ground cinnamon 1 tablespoon unsalted butter 1/2 cup finely chopped walnuts Muffin Ingredients 2 1/2 cups unbleached all-purpose flour 1 teaspoon baking soda 2 teaspoon baking powder 1/2 teaspoon ground cinnamon pinch of salt 1 cup light brown sugar, packed firm 1/2 cup vegetable oil 1 Tablespoon minced citrus zest from 1 lime, lemon, or orange (or use lemon peel) 1 egg 1 cup buttermilk 2 teaspoons vanilla extract 1 3/4 cups fruit, lightly packed To simplify muffin making, quadruple the streusel topping recipe and freeze. Orange, lemon, or lime zest can be used to flavor the muffins, if you like. Lemon works well with blueberry; orange zest with cranberry or rhubarb; lime zest with banana chunks. Almost any fruit works in this recipe. Good choices include: fresh or frozen rhubarb, diced; cranberries, coarsely chopped; blueberries; apples, cut into small dice; bananas, cut into firm, small

Ingredients 1  17-ounce package of your favorite flavor cake mix 1/2 Cup of cooking oil 2 Eggs Directions Preheat oven to 350 degrees Combine dry cake mix, oil, and eggs in a bowl and mix well Drop by teaspoonfuls onto a greased cookie sheet Bake for 10 minutes Cool on cookie sheet for 1 minute Remove to wire rack to cool completely Yield: 4-5 dozen Variations Double Chocolate - Use a chocolate cake mix and add 1-2 cups of chocolate chips Chocolate Chip - Use a yellow cake mix and add 1-2 cups of chocolate chips Coconut Almond - Use a white cake mix and add 1 cup shredded coconut and 1 teaspoon almond extract Banana Spice - Use a spice cake mix and add 1/2 cup of mashed banana and 1/2 cup chopped pecans Lemon Oatmeal - Use a lemon cake mix, only 1 egg, and add 1/4 cup packed brown sugar and 3/4 cup oats

Ingredients 2 cups (270 grams) all-purpose flour 1 teaspoon baking soda 1/4 teaspoon salt 1 teaspoon ground cinnamon 1 teaspoon ground ginger 1/2 teaspoon ground cloves 1/2 cup (113 grams) unsalted butter, room temperature 1 cup (210 grams) dark brown sugar 2 tablespoons vegetable, canola or safflower oil 1/3 cup (80 ml) unsulphured molasses 1 large egg 1/2 teaspoon pure vanilla extract 1 cup (200 grams) granulated white sugar for covering the cookie balls before baking Tip: Lightly grease, or spray with Pam, your measuring cup before pouring in the molasses. This prevents the molasses from sticking to the cup. Instructions In a large bowl sift or whisk together the flour, baking soda, salt, and spices In the bowl of your electric (or with a hand mixer), cream the butter and sugar until light and fluffy (about 2 - 3 minutes) Add the oil, molasses, egg, and vanilla extract and beat until incorporated Beat in the flour mixture until well incorporated Cover and

Ingredients Crust 1 cup (130 grams) all purpose flour 1/4 teaspoon baking powder 1/4 teaspoon salt 4 tablespoons (57 grams) unsalted butter, room temperature 1/4 teaspoon pure vanilla extract 1/3 cup (70 grams) light brown sugar 1/4 cup (25 grams) finely chopped pecans Pecan Filling 2 large eggs 1/4 cup (55 grams) light brown sugar 3/4 cup (180 ml) dark corn syrup 2 tablespoons all purpose flour 1/4 teaspoon salt 1 teaspoon pure vanilla extract 3/4 cup (75 grams) chopped pecans Instructions Preheat oven to 350 degrees F (180 degrees C) and place the rack in the center of the oven Butter, or coat with a non stick cooking spray, a 9 x 9 inch (23 x 23 cm) square baking pan Crust In a small bowl, whisk or sift together the flour, baking powder, and salt In your electric , or with a hand mixer, beat the butter and brown sugar until soft and fluffy (about 2 - 3 minutes). Beat in the vanilla extract Then beat in the flour mixture until the mixture resembles c