The diet must contain the right mix of protein to provide all the indispensable amino acids, and some fat to provide the essential fatty acids. A lack of these in the diet can cause symptoms of deficiency (2). Any of a group of complex organic macromolecules that contain carbon, hydrogen, oxygen, nitrogen, and usually sulfur and are composed of one or more chains of amino acids. Proteins are fundamental components of all living cells and include many substances, such as enzymes, hormones, and antibodies, that are necessary for the proper functioning of an organism. They are essential in the diet of animals for the growth and repair of tissue and can be obtained from foods such as meat, fish, eggs, milk, and legumes (6).

Fruit is also very good for you. The average person should eat 4-5 servings of fruit per day. When you choose fruits or vegetables, you should look for those with colour; usually the deeper the colour the more antioxidants it has (9). Antitoxins are  substances capable of producing immunity from certain diseases, or of counteracting the poisonous effects of pathogenic bacteria (6). here are a few fruit and vegetable suggestions: red grapes are better than green or white grapes, red and yellow onions instead of white, cabbage, cauliflower, and broccoli lightly cooked, garlic raw or crushed, fresh and frozenvegetables instead of canned ones, the deepest, darkest leafy vegetables, pink grapefruit instead of white, and whole fruits instead of juices (9).

                                            Ingredients

                         2 c. vanilla Rice Dream (frozen dessert)
                         2/3 c. rehydrated apples *see note below
                         1/4 c. fresh raw pecans
                         1/8 t. cinnamon powder
                         2 c. water

                                              Method

                      1.Re-hydrate dried apples.
                      2.Grind nuts to a fine meal, using electric seed grinder.
                      3.Combine softened apples, nuts, spice, Rice Dream and water in
                         your blender.
                      4.Puree until smooth & creamy. Serves 2-4

                    * Re-hydrate fruit as follows:

                      1.Fill a pint-sized jar with about one cup of dried fruit (or whatever
                         is specified by recipe).
                      2.Fill the jar with water or juice.
                      3.Let sit overnight.

                      Or:

                      1.Cover dried fruit with near-boiling water in a mixing bowl and
                         increase the amount an inch or two.
                      2.Wait 15 minutes for fruit to soften.
Frosty Apple Cinnamon Swirl

                                            Ingredients

                         2 c. vanilla Rice Dream (frozen dessert)
                         2/3 c. rehydrated apples *see note below
                         1/4 c. fresh raw pecans
                         1/8 t. cinnamon powder
                         2 c. water

                                              Method

                      1.Re-hydrate dried apples.
                      2.Grind nuts to a fine meal, using electric seed grinder.
                      3.Combine softened apples, nuts, spice, Rice Dream and water in
                         your blender.
                      4.Puree until smooth & creamy. Serves 2-4

                    * Re-hydrate fruit as follows:

                      1.Fill a pint-sized jar with about one cup of dried fruit (or whatever
                         is specified by recipe).
                      2.Fill the jar with water or juice.
                      3.Let sit overnight.

                      Or:

                      1.Cover dried fruit with near-boiling water in a mixing bowl and
                         increase the amount an inch or two.
                      2.Wait 15 minutes for fruit to soften.
 
 

                                      Berry Shiny Glaze

                                            Ingredients

                         1/3 c. fresh raspberries or strawberries
                         2/3 c. apple juice concentrate
                         4 tsp. cornstarch

                                              Method

                      1.Blend all ingredients on high for one minute until creamy.
                      2.Pour into saucepan and cook over medium-high, stirring
                         constantly until thick and clear.

                    Yields 3/4 c.
Banana Nut Salad

                                            Ingredients

                         4 ripe bananas, sliced
                         1/3 c sprouted wheat
                         1/3 c sprouted sunflower seeds
                         2/2 c chopped walnuts
                         1/3 c shredded unsweetened coconut
                         1/2 c raisins
                         1/2 c pineapple juice 1 tsp honey

                                              Method

                      1.If you are sprouting the seeds yourself, plan a few days ahead to
                         make the salad.
                      2.To sprout wheat and sunflower seeds; Soak together or
                         separately overnight. Drain and rinse with fresh water, then
                         pour off the fresh water. Do this 2 or 3 times a day until the
                         seeds just beginning to send out a shoot. This usually only
                         takes a day or two.
                      3.Now you are ready to assemble the salad.
                      4.Mix first six ingredients in a bowl.
                      5.Mix the juice and honey together; pour over salad and toss to
                         coat.
                      6.Serve at once. (Save any leftover sprouted seeds in the
                         refrigerator and use later. They may keep growing, but will keep
                         at least a week.)

For more healthy recipes check out: http://www.mightynatural.com/recipes/