Ingredients:

• 1 Cup Pre(overnight) Soaked Almonds, or
• 1 Cup Pre(overnight) Soaked Walnuts, or
• 1 Cup Macadamias,
• 1 TBPS Rock or Seasalt
• Honey or Dates(According to taste)
• Water(According to texture)

Directions:
Soak any of the Nuts overnight, throw away the water that was used for soaking. And rewash the nuts.

Add to blender,with about an inch of water above the nuts and blend. Low amount of water will ensure all even blending. More water can be added later.

Honey/Dates and Salt can be added while blending.

Enjoy.

Notes:
Filtering is rather optional, unless you have other things to make using nut shreddings.

Ingredients:

• 2 cups oatmeal
• 1/2 bran flakes
• 1/4 cup sunflower seeds
• 1/2 cup peanut butter
• 1/2 cup honey
• 1 cup assorted dried fruit

Directions:
1) Toast the oatmeal and sunflower seeds
2) Melt the honey and peanut butter (can be done on the stove or in the microwave)
3) Combine everything together and press into a 9x9 inch greased pan and let cool
4) Cut into 12 pieces.

Notes:
Nutrient analysis: (based on 12 equal pieces)

Calories :203
Fat: 5.7 g
Sat Fat: 1.1 g
Protein: 5.8 g
Fiber: 3.25 g

Ingredients:

• 2 cups skim milk
• 1 package fat-free sugar-free instant pudding
• 2 Tbs Protein Powder

Directions:
Mix in a blender for 30 seconds.
Pour into small dishes (about 4)

Notes:
Optional Toppings:
Fat-free cool whip
All natural peanut butter (small drizzle)