Puffed Cereal/ Rice Krispy Squares (and variations)

Chocolate Rice Krispie Squares

Ingredients:

1/4 cup cocoa
3 tablespoons butter
1/4 cup corn syrup
1/4 cup sugar
3 cups Rice Krispies

Directions:

Combine cocoa, butter, corn syrup and sugar in a saucepan. Cook and stir over low heat just until the mixture comes to a boil, then remove from heat.

Stir in Rice Krispies. Pack into a greased 8 inch square cake pan. Cool and cut in squares.

Marshmallow Rice Krispy Squares

Ingredients
(Servings 12)
3 tablespoons margarine or butter
1 (10 oz./ about 40 marshmallows/280 g ) package regular marshmallows or 4 cups mini marshmallows
6 cups Rice Krispies or cheerios or any puffed cereal
1/2 cup (85 g) chocolate chips or 1/2 cup (80 g) raisins (optional)
Directions

Melt margarine in large saucepan over low heat. Add marshmallows and stir until completely melted. Remove from heat. Add KELLOGG'S RICE KRISPIES cereal. Stir until well coated.Using buttered spatula or waxed paper, press mixture evenly into 13 x 9 x 2-inch pan coated with cooking spray. Cut into 2-inch squares when cool. Best if served the same day.

Basic Green Smoothie

one orange, peeled (sometimes sub a grapefruit or citrus fruit like strawberries)
one banana
other fruit like pear, apple, etc...
two big handfuls of spinach or other greens like kale and lettuce
frozen fruit to top off
green powder or hemp/ protein powder

( 2 cup greens) Greens + ( 1/4 - 1/2 cup) fresh (or frozen) fruit + (1 medium )very ripe banana + ice = yummy and nutritious drink.
(green smoothies 60 percent greens and 40 percent fruits)

Protein Smoothies

Dr Oz's The Quick Magical Breakfast Blaster
2 servings, 136 calories per serving

1 scoop (1/3 cup) Soy protein (like Nature's Plus Spiru-Tein)
1/2 tablespoon flaxseed oil
1/4 cup frozen blueberries
1/2 large ripe banana (or other fruits of your choice)
1/2 tablespoon apple juice concentrate or honey
1 teaspoon Psyillium seed husks ( or more maybe 2 Tablesppon)


Peel banana; break into chunks. Put all ingredients in a blender. Add 12 ounces of water and ice, as well as powdered vitamins. Cover, blend until fairly smooth.

Nordine's Power Punch
2 tablespoons soy or whey protein powder
1/2 cup fat-free milk
1/2 cup plain fat-free yogurt
1/2 cup strawberries
1/2 medium banana
1 1/2 cups ice cubes

Combine all the ingredients in a blender and process until smooth. Serve in a tall glass.

Protein Fruit Smoothie
(serves 2)
1 to 2 scoops vanilla whey powder
1 cup strawberries
Banana
1 cup ice
1 cup water (substitute milk or yogurt for a thicker, higher calorie drink)

First add ice to blender. Then add strawberries, banana, protein powder and water (or milk or yogurt). Blend all the ingredients until everything has dissolved. This will fill you up faster than you would think! If there is some left over, take it in a "to go" cup or pass it on to a friend or family member.

Veganbot's Hearty Cabbage Soup

Ingredients

1 head Cabbage shredded
4-5 large carrots sliced
2-3 stalks celery
6-10 Shitake mushrooms
1 red pepper
1 large onion
3-5 cloves garlic
1 block tempeh (16 ounces)
Hot sauce, pepper. salt

Directions

Fill a pot halfway with water and bring to boil. Add chopped cabbage , carrots and celery and cook covered for an hour on medium-low heat. Keep stirring after every 20 minutes.
Add chopped onion, squared tempeh and chopped peppers and garlic and cook for another hour. Add pepper and salt acc to taste. If more consistency needed cook covered for another 2 hours. or so.

Bob's High Fiber Bran Muffins

Ingredients
(makes 12 muffins)
1 cup Wheat Bran
1 - 1/2 cups Whole Wheat Flour
1/2 cup Raisins (Unsulfured)
1 tsp Baking Powder
1 tsp Baking Soda
3/4 cup Milk
1/2 cup Molasses or Honey
2 Tbsp Oil
1 Egg, beaten
Directions
Stir together bran, flour, soda and baking powder. Then stir in raisins and set aside. Blend milk, molasses, oil and egg. Add to dry ingredients and stir JUST UNTIL MOISTENED. Spoon into greased muffin tins and bake in preheated 400 degrees oven for 15 minutes or until muffins pull away from sides of cups.

Variation: I like to add 1/2 cup applesauce and 1/4 cup of chopped nuts when I make this recipe for our guests

The muffins might be ready before 15 minutes!!!

Puffed Cereal Squares

Ingredients
(makes 16 big squares)
1/4 cup butter or margarine
3/4 cup honey
1 cup brown sugar/ regular sugar
1 teaspoon vanilla
1 tablespoon cocoa (optional)
8 cups puffed wheat cereal or Kamut puffed cereal

Directions
Measure puffed wheat into a large bowl.Melt butter in a saucepan. Add syrup, sugar, cocoa.When mixture begins to boil, boil for 3 minutes and then remove from heat. Add vanilla. Pour over puffed wheat and mix well. Press into a 9X12 inch cake pan. Scatter sprinkles while still warm and pat down to be sure they will stick.`Cool completely.