Some ingredients have been changed to what is available outside of Dawn's End.

Power Up Smoothie

Ingredients:

• 1 cup of fresh or frozen fruit such as strawberries, pear, peach (you may find raspberries too seedy, not apples)
• 1 t liquid honey (optional)
• 2 T protein powder
• 1 T powdered flax
• 1 T wheat germ
• 1/2 cup yogurt, unflavored or fruit flavored
• 1 cup milk or juice

Put everything in a blender or food processor and mix. Serve with whole wheat toast for a complete breakfast.

Power Up Gorp

(For those long hikes. High in calories.)

• 1/2 cup peanuts or sliced almonds
• 1/2 unsalted sunflower or pumpkin seeds
• 1/2 cup each of two of the following dried fruits: raisins, blueberries, cranberries, pineapple, or banana

Mix it up and package in half cup portions to avoid overeating.

Yummy Popcorn Extraordinaire

Microwave popcorn can be overpriced, high fat, high calorie, and release toxins into the air while popping. Pop it the old fashioned way, in a pot with a little olive oil, or in a hot air popper. Instead of butter and salt, try one of the following as a topping:

• Parmesan cheese (lightly)
• Grated American or Jack cheese
• cinnamon
• chopped nuts
• raisins
• hot pepper sprinkles
• a few shakes of hot sauce
• paprika
• Tabasco sauce
• balsamic vinegar
• soya sauce
• sesame seed oil
• parsley
• taco seasoning
• Italian dressing spray
• squeeze of lemon, lime, or orange

If you can't give up the taste of butter, use a little bit of spray.

Super Quick Tuna Casserole (With Variations)

Ingredients:

• 1 12 oz can of tuna
• 2 cups macaroni or other pasta, cooked and drained
• 1 can of your favorite creamed soup
• 1/2 cup milk
• Cut into small cubes: 1 stalk of celery or 1/4 of a yellow or orange pepper
• 1/2 cup fresh or frozen peas or fresh or frozen broccoli cut into small cubes or chopped spinach or Swiss chard
• 1/4 cup chopped onion or 1 sliced green onion or 3 stalks of chives

Stir the ingredients together in a oiled casserole dish.

Sprinkle with 1/2 cup grated cheddar or 1/2 cup mozzarella  or 1/4 Parmesan cheese.

Lightly sprinkle with pepper.

Bake in a 350 degree preheated oven for 20-30 minutes.