CalCiliCious 3...CalCiliCious 7souPs sERENDiPiTY souP Discover the delicious flavor of this soup, rich in bone-healthy veggies. Yields 8 cups 119 mg of calcium per cup iNGREDiENTs

CalCiliCious 3

CalCiliCiousBy Vivian Goldschmidt, Ma

Notice: This book is not intended to replace recommendations or advice from physicians or other healthcare providers. Rather, it is intended to help you make informed decisions about your health and to cooperate with your healthcare provider in a joint quest for optimal wellness. If you suspect you have a medical problem, we urge you to seek medical attention from a competent healthcare provider. Before beginning any diet or exercise program, you should receive full medical clearance from a licensed physician. Author and publisher claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application or interpretation of the material in this book.

Copyright © 2013, 2016 Save Our Bones, Vivian Goldschmidt.

All rights reserved under all Copyright Conventions.

No part of this book may be reproduced, resold or distributed, stored in a database or retrieval system, or transmitted in any form or by any means,

without written permission from the author.

21218 St Andrews Blvd#240Boca Raton, FL 33433

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4 CalCiliCious

WElCoMEIt is no secret that calcium plays a vital role in maintaining and

strengthening your bones. But not all types of calcium are equal. The

most efficiently absorbed calcium is organic, derived from natural

wholesome foods.

With these delicious calcium-rich recipes you can boost your

organic calcium intake without the unhealthful side effects of milk

and unfermented dairy products. The unique and unconventional

vegetables used in this book can be found quite easily in your

supermarket’s produce section. You will discover that as you expand

your culinary horizons, you’ll also be helping your bones become

strong and healthy.

This handbook contains the very best of my calcium-rich recipes,

comprised of the most wholesome ingredients. And to make your

bone-building endeavor even easier, I’ve given you the approximate

calcium content per serving for each one. Thanks to icons placed next

to the recipe name, you can easily know if it is at the ideal 80/20 pH

balance, if it needs additional alkalizing foods to reach the perfect acid/

alkaline ratio, or if it is 100% alkalizing.

And these are the two icons:

Dish doesn’t meet the 80/20 pH balance. Supplement with other alkalizing dishes.

100% alkalizing dish. You can use these with dishes that don’t meet the 80/20 pH balance.

No icon: Dish meets the ideal 80/20 pH balance.

CalCiliCious 5

DiPs aND sPREaDsMiDDlE EasTERN DiPTry this very popular dish with your favorite raw veggies.

Yields 1 ½ cups 25 mg of calcium per two tablespoons

iNGREDiENTs

• 1 cup lima beans, cooked and salted to taste

• 1 tablespoon olive oil

• ¼ cup lemon or lime juice

• 2 cloves garlic

• 1⁄3 cup Treasure Trove Tahini (see recipe on page 32 of Bone Appétit)

• ¼ cup water (adjust to achieve desired consistency, if necessary)

• ½ teaspoon sea salt (or to taste)

• ½ teaspoon thyme

• ½ teaspoon parsley

DiRECTioNs

1. Mix all ingredients in a blender or food processor. Store in refrigerator.

GuaCaMolE FEasTIt’s absolutely “delicioso”, amigo.

Yields 4 cups 24 mg of calcium per ¼ cup

iNGREDiENTs

• 2 ripe avocados, mashed

• 6 ounces Organic Homemade Tofu (see recipe on page 70 of Bone Appétit)

• ¼ cup plain yogurt, well drained

• 1 tablespoon lemon juice

• 1 clove garlic, minced

• 2 tomatoes, finely chopped

• 2 tablespoons onions, minced

• ¼ teaspoon chili, dried

• ½ teaspoon sea salt

• 1⁄8 teaspoon black pepper

DiRECTioNs

1. In blender or food processor combine yogurt, tofu, and lemon juice. Blend until smooth and add avocados.

2. Transfer mix from blender to large bowl and stir in tomatoes, garlic, onions, chili, salt and pepper. Cover and chill in refrigerator or serve at room temperature.

6 CalCiliCious

MoCK liVER PaTEBetter tasting than the “real thing”, this pâté is a delicious addition to

any meal.

Yields 3 cups 27 mg of calcium per 2 tablespoons

iNGREDiENTs

• 1 large carrot, diced and cooked

• 1 cup black beans, cooked and salted to taste

• 2 tablespoons water


• 1 cup onions, finely chopped

• ¼ teaspoon sea salt

• Lettuce leaves for serving

DiRECTioNs

1. In a food processor or blender, purée beans and water to form a paste. Add carrots and blend well.

2. Heat oil in skillet and brown onions, and season with salt. Add bean mixture. Cook till heated through, approximately three minutes. Transfer to a container and refrigerate. Serve cold over lettuce leaves.

No FisH TuNa salaDSatisfying and delicious anytime, this recipe is great as a dip with celery

sticks or spread on top of cucumber slices.

Yields 4 cups 58 mg of calcium per ½ cup

iNGREDiENTs

• 1 cups pinto beans, cooked and salted to taste

• 1 cup lima beans, cooked and salted to taste

• 3 ½ cups artichoke hearts, coarsely chopped

• 3 green onions, chopped

• 2 tablespoons parsley

• 2 tablespoons lemon or lime juice

• 2 teaspoons olive oil

• 2 cloves garlic, minced


DiRECTioNs

1. In food processor or blender combine beans and half the artichoke hearts, onions, lemon or lime juice, parsley, olive oil, garlic, and salt. Process until creamy.

2. Transfer mixture to a large bowl and stir in remaining artichoke hearts with a fork to achieve a flaky (tuna-like) texture. Refrigerate before serving.

CalCiliCious 7

souPssERENDiPiTY souPDiscover the delicious flavor of this soup, rich in bone-healthy veggies.

Yields 8 cups 119 mg of calcium per cup

iNGREDiENTs


• ¼ cup onions, chopped

• 5 cups Homemade Vegetarian Broth (see recipe on page 40)

• 2 cups green beans, chopped

• 2 cups parsnips, chopped

• 2 cups bok choy, chopped

• 1 cup potatoes, unpeeled and chopped

• 1 teaspoon dried parsley

• 1 teaspoon thyme

• ¼ teaspoon black pepper

DiRECTioNs

1. In a large pot, heat oil and cook onions until softened.

2. Add rest of the ingredients and bring to a boil, stirring frequently. Reduce heat and simmer for 10 minutes, covered.

3. Use a food processor or blender to reach desired consistency. Return to pot to heat and serve, or refrigerate for later use.

GREEN HoRiZoNs souPYour bones will thank you for this mild yet flavorful soup that packs a

real calcium punch.

Yields 10 cups 252 mg of calcium per 1½ cups

iNGREDiENTs

• 1 ½ tablespoons olive oil

• 3 garlic cloves, chopped

• 3 medium leeks, sliced

• 1 parsnip, chopped

• 1 red onion, chopped

• 1 stalk celery, thinly sliced

• 6 cups Homemade Vegetarian Broth (see recipe on page 40 of Bone Appétit)

• 1 teaspoon dried parsley

• 1 teaspoon dried tarragon

• 8 cups chopped kale

• 1 cup almond or soy milk

DiRECTioNs

1. Heat oil in large soup pot and add garlic, leeks, parsnip, onion, and celery. Heat for 5 minutes over medium-high heat.

2. Add vegetable broth, parsley, tarragon, and kale; mix and bring to a boil. Reduce heat, cover, and simmer for 15 minutes.

3. In blender or food processor purée vegetable mixture. Return to pot, add milk, heat and serve.

8 CalCiliCious

CHuNKY CHaRM souPThis scrumptious veggie medley has a delectable semi-sweet flavor.

Yields 6 cups 139 mg of calcium per cup

iNGREDiENTs


• 2 parsnips, finely chopped

• 2 carrots, chopped

• 1 onion, chopped

• 2 cups fresh or frozen Brussels sprouts, cut into quarters

• ½ cup mushrooms, sliced


• ¼ teaspoon black pepper

• 1 cup almond or soy milk

DiRECTioNs

1. In a large soup pot heat the oil. Add parsnips, carrots, and onion and sauté for around three minutes. Add Brussels sprouts and mushrooms. Cook, stirring often, for an additional five minutes. Add the vegetable broth, stir well, and bring to a boil. Reduce heat, cover, and simmer for 15 minutes.

2. In blender or food processor purée vegetable mixture. Return to pot, and over low heat add pepper and milk. Heat and serve.

aMBER DEliGHTOne of my favorites… Once you taste it, you’ll know why.


iNGREDiENTs

• 3 cups chick peas, cooked


• 1 red bell pepper, chopped

• 3 small onions, chopped


• 3 tablespoons lemon juice

• 2 tablespoons chopped parsley

• 2 teaspoons olive oil


• 1⁄8 teaspoon white or black pepper

DiRECTioNs

1. Combine all ingredients in large soup pot, cover and bring to a boil. Reduce heat and simmer for 20 minutes.

2. Purée soup in blender or food processor, returning purée to pot. Heat for another few minutes and serve.

CalCiliCious 9

MERRY MiNEsTRoNEMmm… Italian cuisine never tasted better… and healthier!


iNGREDiENTs


• ½ cup onions, chopped

• ½ cup celery, chopped

• 2 cups lima beans, cooked and salted to taste


• 3 cups tomatoes, chopped

• 2 cups beet greens, finely chopped

• 1 cup green beans, halved

• ½ teaspoon dried ground rosemary

• 1 cup okra, chopped

• ¼ teaspoon white pepper


DiRECTioNs

1. In a large soup pot heat oil and sauté onions and celery for about five minutes.

2. Stir in beans, broth, tomatoes, lima beans, green beans, beet greens, and rosemary. Bring to a boil, reduce heat, cover and simmer for 15 minutes.

3. Add okra, salt, and pepper and simmer with lid on for an additional 10 minutes.

10 CalCiliCious

ENTREEs

iNGREDiENTs

• 1 small butternut squash, cooked and mashed

• 3 parsnips, sliced

• ½ tablespoon olive oil

• 1 onion, coarsely chopped


• ¾ cup Homemade Vegetarian Broth (see recipe on page 40 of Bone Appétit)

• 2 teaspoons ground cumin

• 4 cups lima beans, cooked and salted to taste

• ¼ cup cilantro, chopped


• Sea salt and pepper to taste

DiRECTioNs

1. In a large skillet, heat the oil. Stir in onion, garlic, and cumin, and cook for a few minutes until softened. Add the rest of ingredients, salt and pepper to taste. Lower heat and cook for 10 minutes, stirring often. Serve hot or refrigerate and serve cold.

saVoRY sQuasH-BEaN MElaNGEYou’ll love this dish, loaded with calcium and flavor.

Yields 4 servings 301 mg of calcium per serving

CalCiliCious 11

HoMEsTEaD CassERolE The interesting blend of veggies will turn your bone-smart meal planning

into a deliciously flavorful adventure.


iNGREDiENTs

• 5 medium potatoes, peeled and cut into chunks

• 2 cups tomatoes, chopped

• 1 ¼ cups almonds, ground or finely chopped

• 1 cup Brussels sprouts, finely chopped

• 1 cup collard greens, chopped

• 1 cup onions, finely chopped

• 2 cups broccoli, chopped

• ¼ cup fresh dill, chopped

• 3 stalks celery, finely chopped

• 3 carrots, finely chopped

• 2 tablespoons Homemade Soy Sauce Substitute (see recipe on page 71 of Bone Appétit)

• 3 eggs, beaten



• 1 tablespoon dried basil

• 1 ¼ teaspoon sea salt

• Plain yogurt or sour cream for topping (optional)

DiRECTioNs

1. Preheat oven to 350˚ F.

2. Boil potato chunks until soft. Drain. In a large bowl, mash until they reach desired level of smoothness or chunkiness.

3. Add remaining ingredients and mix well. Transfer to a lightly oiled casserole or baking dish.

4. Beat eggs and blend in, mixing well.

5. Cover and bake in oven for 1 and ½ hours. Remove cover and bake until golden brown, about 10 minutes. Serve with yogurt or sour cream.

12 CalCiliCious

FaRMER’s BEaN sTEW This recipe is not for the faint of heart: it slow cooks for 11 hours, so plan

ahead and enjoy.


iNGREDiENTs

• 1 cup lima beans, preferably pre-soaked for at least 4 hours

• 1 cup chickpeas, dried

• 1 cup quinoa


• 6 cups water

• 1 cup tomatoes, diced

• 4 plum tomatoes, cut into quarters•

• 4 medium potatoes, peeled and cut into chunks

• 1 sweet potato, peeled and cut into chunks

• 1 cup onion, coarsely chopped

• 3 bay leaves


• 2 cloves of garlic, peeled

• 2 ½ teaspoons sea salt

• 2 teaspoons turmeric

• 1 teaspoon ground coriander

• 1 teaspoon paprika

• ½ teaspoon cayenne pepper

DiRECTioNs

1. Preheat oven to 250˚ F (see Tip below).

2. Gently stir all ingredients together in a large pot. Place entire pot in oven and bake for 11 hours, stirring occasionally.

3. Tip: You can make this recipe in a crock pot as well, if you prefer. Cook for first 3 hours on high, then reduce heat to low for remaining 8 hours.

CalCiliCious 13

RiCE N’ NuTs CRuNCHYou’ll love this hearty blend of grains and nuts anytime,

but it is especially refreshing in the summer.


iNGREDiENTs

• 2 cups quinoa, cooked

• 1 cup wild rice, cooked

• 2 large tomatoes, diced

• ¾ cup parsley, chopped

• ½ cup green onions, chopped

• 1 cup dried figs, coarsely chopped

• ½ cup slivered or chopped almonds, preferably toasted

• 1⁄3 cup walnuts, chopped

DiRECTioNs

1. In a large bowl, combine the first six ingredients.

2. To prepare the dressing, use a small bowl to mix the lemon juice, oil, garlic, salt and coriander. Pour into large bowl with quinoa mixture and toss. Refrigerate until cold.

3. Sprinkle with almonds and walnuts before serving.

Dressing

• ½ cup lemon juice

• 1 tablespoon sesame oil or olive oil


• 1 teaspoon sea salt

• ½ teaspoon coriander, ground

14 CalCiliCious

MaRVElous MusHRooM CassERolEMmm, Mmm, Mmm! What else can I say?


iNGREDiENTs

• 1 cup of quinoa, uncooked, rinsed in cold water and strained

• 1 cup brown rice, uncooked, rinsed in cold water and strained

• 6 cups collard greens, finely chopped and packed

• 1 ½ teaspoons olive oil

• 2 onions, chopped

• 2 stalks celery, finely chopped

• 2 carrots, finely chopped

• 2 cups mushrooms, sliced


• 1 teaspoon garlic powder

• 2 teaspoons sea salt

• 1 teaspoon black pepper

• 2 cups almond or soy milk

• 1⁄3 cup whole wheat flour

• 2 tablespoons Homemade Soy Sauce Substitute (see recipe on page 71 of Bone Appétit)

• ½ cup almonds, finely chopped or ground

DiRECTioNs

1. Place quinoa, rice, and 4 cups of water in a medium sized pot and cover. Bring to a boil and then reduce heat. Let simmer until water is absorbed, about a half hour. Pour into a large bowl.

2. Meanwhile, steam collard greens until soft. Add to bowl with quinoa and rice.

3. Bring oil to medium heat in a large skillet. Add onions, celery, carrots, mushrooms, garlic, garlic powder, sea salt, and pepper. Stir, then cover and cook for 10 minutes. Meanwhile, preheat oven to 325˚ F.

4. Stir in soy or almond milk and flour. Continue stirring and cooking until it thickens. Add to bowl.

5. Stir in soy sauce and almonds until evenly distributed. Transfer to lightly greased casserole dish and pack it in tight.

6. Bake uncovered in oven for 1 hour or until fork comes out clean.

CalCiliCious 15

NuTTY sTuFFED ToMaToEs Warning: you might go “nuts” over this recipe.


iNGREDiENTs

• 1 cup zucchini, thinly sliced

• 1 ½ cups cauliflower, chopped

• 1 cup carrots, thinly sliced



• 2 teaspoons Homemade Soy Sauce Substitute (see recipe on page 71 of Bone Appétit}

• ¼ teaspoon curry powder

• 1⁄3 cup quinoa, cooked

• 2 tablespoons Brazil nuts, chopped

• 4 large tomatoes

DiRECTioNs


2. Steam or boil zucchini and broccoli until tender-crisp, then drain and set aside.

3. Combine lemon juice, oil, soy sauce, and curry powder in a large bowl. Toss in vegetables and stir until well coated.

4. Stir in quinoa and Brazil nuts until evenly distributed, then set mixture aside.

5. Carefully slice off the very top of the tomatoes (about a ¼ inch) and scoop out the flesh and seeds. Fill with zucchini-broccoli mixture. Transfer to lightly greased baking dish and loosely cover with foil.

6. Bake in oven until soft, about 20 minutes.

sWEET sTuFFED sQuasHThis dish is well worth the time it takes to bring it to perfection.


iNGREDiENTs

• 2 butternut squash, cut in half and seeds removed

• 2 ½ cups broccoli, finely chopped

• 2 parsnips, grated

• 2 carrots, grated

• 2 cups kale, finely chopped and packed


• 2 tablespoons honey

• 2 tablespoons water

• ½ teaspoon cinnamon


• Dash of black pepper

DiRECTioNs


2. Bake squash in oven for about an hour. Set aside to cool.

3. Meanwhile, toss broccoli, parsnips, carrots, and kale together in a large bowl.

4. In a separate bowl, combine a tablespoon oil, honey, water, cinnamon, salt, and pepper, stirring until well blended. Pour over vegetables and gently stir until evenly coated.

5. Heat oil in large skillet (or wok) and sauté vegetables until they are tender-crisp, about 5 minutes.

6. When squash is cool, use a spoon to scoop out the centers, leaving them about ¼-inch thick. Mix the spooned squash with vegetables. Stuff squash with vegetables and place in a baking dish filled with about ¾ inch of water.

7. Bake in oven, covered with foil, for 30 minutes.

16 CalCiliCious

sWEET CaRRoTs aND PaRsNiPsYour perfect organic calcium treat!


iNGREDiENTs

• 1 teaspoon olive oil

• 1 tablespoon honey, liquefied (adjust to desired sweetness)

• 1 ¼ teaspoons cinnamon

• 1⁄8 teaspoon cumin

• 1 ¾ cups orange juice

• 6 carrots, peeled and sliced

• 8 parsnips, peeled and sliced thin

• ½ cup dried figs, chopped

• ¼ cup raisins

• Pinch of cayenne pepper

DiRECTioNs

1. Bring oil to medium heat in a large saucepan.

2. Pour in honey, cinnamon, and cumin, and cook for 1 minute, stirring continuously.

3. Stir in orange juice, carrots, parsnips, figs, raisins, and cayenne pepper, and cover.

4. Reduce heat and simmer for 20-25 minutes.

sTuFFED GREEN PEPPERsRemember this formula: green = delicious = bone healthy.


iNGREDiENTs

• 2 bell peppers, tops removed and hollowed out



• ¼ cup green onions, finely chopped

• ¾ cup Homemade Vegetarian Broth (see recipe on page 40)

• 3 cups kale, ribs removed and finely chopped

• 3 cups collard greens, ribs removed and finely chopped

• ½ cup sun-dried tomatoes, coarsely chopped

• ½ cup mushrooms, chopped

DiRECTioNs


2. Mix all ingredients except for peppers in a large bowl until well blended.

3. Fill hollowed peppers with greens-tomato mixture and place on greased baking dish.

4. Bake in oven until slightly browned, about 40-45 minutes.

CalCiliCious 17

liGHT ‘N’ TasTY GiNGER VEGGiEsBring the rainbow to your table with this colorful and appetizing

recipe.


iNGREDiENTs

• 2 pounds broccoli, chopped

• ½ cup red and/or yellow bell peppers, chopped


• 3 tablespoons orange juice

• 1 ½ tablespoons Homemade Soy Sauce Substitute (see recipe on page 71 of Bone Appétit)

• 1 teaspoon honey, liquefied

• ½ teaspoon ground ginger

DiRECTioNs

1. Steam broccoli and peppers lightly until tender-crisp and set aside.

2. Bring oil to medium heat in a saucepan. Pour in orange juice, soy sauce, honey, and ginger. Let simmer for about a minute.

3. Toss in broccoli and peppers and stir until well coated. Let simmer for 3 minutes. Serve immediately.

MaCHu PiCHu sWEET PoTaToEsThis treasure from Peru is delicious and satisfying too.


iNGREDiENTs

• 3 large sweet potatoes

• 1 ½ cups white beans, cooked

• ½ cup orange juice


• ½ teaspoon cinnamon


DiRECTioNs


2. Cut an oval-shaped hole in the long side of each sweet potato with a sharp knife. Gently hollow potatoes out, leaving a thickness of about ¼ inch. Reserve the skins and place the flesh into a large bowl.

3. Combine potatoes, beans, orange juice, and oil. Use a food processor or blender, and purée until creamy.

4. Stir in cinnamon and salt. Stuff mixture into potato skins.

5. Bake in oven for 20 minutes. Let cool 5 minutes before serving.

18 CalCiliCious

sWEET PoTaTo-sQuasH FRiEsYummy, yummy in the tummy… This recipe is as easy as child’s play.


iNGREDiENTs

• 1 small butternut or acorn squash, peeled and seeded

• 2 medium sweet potatoes, peeled

• 1-2 tablespoons of olive oil

• 1 teaspoon of sea salt

DiRECTioNs


2. Cut vegetables into 1-inch thick French fry shapes.

3. Line “fries” side-by-side in a single layer on a greased baking sheet.

4. Drizzle with oil and salt and bake for 25 to 30 minutes, then flip and bake for an additional 25-30 minutes until slightly browned on edges, longer if you prefer crispier fries.

MiND-BloWiNG VEGGiE BuRGERsMove over, fast food chains! This recipe is the sure winner of the

“healthiest burger” contest.

10 patties 142 mg of calcium per patty

iNGREDiENTs


• 3 large onions, finely diced


• 2 cups bok choy, finely chopped

• 5 cups kale, finely chopped and packed

• 2 carrots, finely diced

• 1 parsnip, finely diced

• ¼ cup Homemade Soy Sauce Substitute (see recipe on page 71 of Bone Appétit)

• 1 teaspoon basil, dried

• 1 tablespoon parsley, chopped


• ½ teaspoon paprika

• 3 cups millet, rinsed and drained

• ¼ cup vegetarian butter

• 3 tablespoons natural tomato sauce

• 1 teaspoon honey, liquefied

• 1 cup whole wheat flour

DiRECTioNs

1. Put millet in a large pot with 6 cups of water. Bring to a boil then reduce heat and let simmer until water is absorbed, about half an hour.


3. Bring oil to medium-high heat in a large skillet. Sauté onions, garlic, and bok choy for 4 minutes, then stir in kale, carrots, parsnip, and soy sauce.

4. Reduce heat and cover. Let simmer for about 20 minutes, stirring occasionally, until vegetables are soft. Mix in basil, parsley, and paprika.

5. Remove vegetable mixture from heat and pour into a large bowl along with the cooked millet and butter.

6. Combine honey and tomato sauce in small bowl, add to mixture and mix well.

7. Slowly add the flour, stirring constantly until mixture thickens.

8. Carefully place mixture on a greased cookie sheet by forming it into 2-inch balls and pressing down to create patties.

9. Bake in oven for 15 minutes, then turn patties over and bake until brown, about 20 more minutes. Let cool for 5 minutes before serving.

CalCiliCious 19

PoTaTo BRoCColi BiTEsDelicious and nutritious.

Yields 8 servings 40 mg of calcium per 4 Bites

iNGREDiENTs


• 3 small potatoes, peeled and cut into chunks


• 1 medium onion, finely chopped

• 1 ½ stalks celery, finely chopped

• 2 tablespoons quinoa, cooked and salted to taste

• 3 tablespoons cilantro, finely chopped

• 2 teaspoons lemon juice


• ½ teaspoon black pepper

DiRECTioNs

1. Steam broccoli until soft and place in a bowl.

2. Boil potatoes until soft and combine with the broccoli. Mash together.

3. Bring oil to medium heat in a saucepan. Cook onion and celery until tender, then add to broccoli-potato mixture. Stir well until thoroughly blended. Cover and place in refrigerator for half an hour.


5. Remove mixture from refrigerator and mix in the quinoa, along with the cilantro, lemon juice, salt, and pepper. Gently stir until well blended.

6. Transfer to a lightly greased baking sheet by forming 1-inch balls and pressing down to form miniature patties. Bake in oven for 10 minutes, then flip and bake an additional 15 minutes until slightly crisp. Let cool for 5 minutes before serving.

CaRRoT-ZuCCHiNi BaKEDessert or side-dish? No matter what you decide, you’ll love it!

Yields 12 servings 75mg of calcium per serving

iNGREDiENTs

• 2 cups zucchini, peeled and grated

• 2 ½ cups carrots, peeled and grated

• 1 teaspoon stevia

• ½ cup almonds, ground or finely chopped

• 3 tablespoons olive oil

• ¼ cup honey, liquefied

• 2 teaspoons vanilla extract

• ½ cup almond or soy milk

• 2 cups whole wheat flour

• 1 teaspoon baking soda

• 1 teaspoon baking powder

• 2 ½ teaspoons cinnamon

DiRECTioNs


2. Mix together zucchini, stevia, almonds, oil, honey, vanilla, and soy/almond milk in a large bowl. Stir well until blended.

3. Sift flour, baking soda, baking powder, and cinnamon together in a separate bowl. Add to zucchini mixture and mix well until thoroughly combined. Gently stir in carrots, then pour mixture into a lightly greased baking dish.

4. Bake in oven for about an hour, or until a toothpick comes out clean. Let cool completely before serving.

Documents

CalCiliCious 3...CalCiliCious 7souPs sERENDiPiTY souP Discover the delicious flavor of this soup, rich in bone-healthy veggies. Yields 8 cups 119 mg of calcium per cup iNGREDiENTs