3 oz. Soba noodles broken up (can substitute broken up egg noodles)
6 scallions, sliced
3 carrots, sliced in thin strips and blanched
2 c. broccoli, blanched
1 c. cooked or canned small white beans
1/4 c. parsley
3 Tbsp. Cider vinegar
2 Tbsp. Soy sauce
1 Tbsp. Sesame oil
1 Tbsp. Lemon juice
pinch of cayenne pepper

Boil noodles about 8 minutes, drain, cool. In bowl combine noodles with remaining ingredients. Season with salt and pepper. Refrigerate for 1 hour.

Smoothies

Makes enough for 2-3 kids. Smoothies are a quick nutritious breakfast. Pour the blend into small plastic sipper cups which are easy to grab and drink on the way to school.

½ cup of tofu or yogurt (great sources of calcium and protein)
1 banana
1 Tbsp. flax oil (great source of essential fatty acids)
1 Tbsp. wheat germ (great source of vitamin E)
1 or 2 cups of fruit or fruit juice (my favorites are orange or papaya juice or whole strawberries)
1 Tbsp. whey, Love&Peas protein, or hemp protein powder

Put some or all ingredients in a blender and blend. Add some water if smoothie is too thick after blending, then blend again.

Cheryl's Healthy Oatmeal for Two

2 ¼ C. water
1 Tbsp. whole millet
dash of salt
1 C. oatmeal, old fashioned or steel cut (amount can be altered if you like thinner or thicker oatmeal) (You can soak it overnight with water and Piima culture cream for better digestion)
¼ C. dried fruit (cranberries, blueberries, or cherries are my favorites)
dash of cinnamon
1-2 Tbsp. ground flax seed
soy milk or milk
maple syrup or honey

( Millet and Oats can be soaked overnight in water before cooking to benefit digestion.)  Boil millet in water and salt for 5 minutes, best done in a double boiler. Add the oatmeal, fruit, and cinnamon. Simmer for 5 minutes. Put oatmeal in bowls and add flax seed (should not be cooked, add after oatmeal is cooked!) Add sweetener or milk to your liking.
Have to add my comments about my recipe and why I created it the way I did:
Our society is not getting enough fiber! This recipe includes alot of fiber. Millet is a tremendous grain with so much nutritional value. Another thing about our diets today is that we eat mainly wheat as a grain causing allergies to it. Try to incorporate a wider variety of grains and fiber for good health.

Steamed Kale

1/4 cup chopped bacon (I use turkey bacon)

1 Tbsp. Butter

1 Tbsp. Olive Oil

2 chopped green onions

1 clove garlic

1 bunch of kale broken up and stems discarded

½ cup chicken broth or water

1 Tbsp. Lemon juice

2 Tbsp. Cream

Saute bacon in butter and olive oil. Add onions and garlic and saute some more. Then add kale, salt and pepper and chicken broth. Cover and steam and stir a few times. Add cream and lemon juice and serve.

Pesto Bean Soup

1 onion

2 carrots

2 red potatoes

8 cups chicken broth

1/2 cup pasta

1/2 pound green beans

1 can tomatoes

1/4 tsp cayenne pepper

1 can great northern bean

3 Tbsp pesto

Cook first eight ingredients until vegetables are soft.  Then add the northern  beans and pesto and heat through.

Chicken w/ Walnuts Stirfry

2 chicken breasts (boned, skinned and cut in bite size pieces)

2 Tbsp. soy sauce

2 Tbsp. Hoisin sauce

1 tsp. hot sauce

2 Tbsp. cornstarch

1/4 cup olive oil

1/3 cup chopped walnuts

1 small onion, chopped

1/4 pound green beans

1 stalk of celery

1 clove of garlic

1 tsp. Chinese Five Spice

1 cup chicken broth

Mix soy sauce, hoisin, hot sauce, cornstarch, and chicken broth and set aside. Add oil to wok and heat to med high and stirfry the garlic, celery, onion, beans, and then add chicken and stirfry til done.  Add broth mixture and walnuts and cook just till thickend.  Serve with cooked brown rice.

Pakistani Curry

2 Tbsp. Olive oil

1 clove of garlic

1 tsp. grated ginger root

1 tsp. chili powder

1 tsp. turmeric

1/2 tsp. cumin

1/2 pound mushrooms, sliced

1 pound potatoes, cut in 1/2" cubes

1 tsp. sea salt

1 cup frozen peas

2 med. tomatoes, chopped

4 eggs

1/4 cup green onions

Heat oil on low in large skillet and simmer garlic and ginger and add chili powder, turmeric and cumin.  Cook one minute and add mushrooms, tomatoes, potatoes, salt, and peas.  Cover and simmer for 25 minutes stirring occasionally and checking when potatoes are soft.  Then Break eggs over the top and sprinkle with green onions and cover til eggs are done.