Blueberry Bread

Winter is a wonderful time to prepare dishes that feature the summer's bounty and remind us of the warmer days that will soon come.

We froze a lot of blueberries this past summer and have been enjoying them in baked goods all winter long.

May this bread nourish and inspire you. It's a great one to make an advance and have ready for breakfast or a snack when you're short on time.

You will need:

  • 1 1/2 cups almond flour

  • 1/4 cup coconut flour

  • 1 teaspoon each: cinnamon and cardamom

  • 1 teaspoon each: baking powder and baking soda

  • A pinch of salt

  • 2 tablespoons apple cider vinegar

  • 2 tablespoons maple syrup

  • 3 eggs

  • 1/4 cup coconut oil, melted

  • 1 cup blueberries, fresh or frozen

Preheat oven to 350.

Oil a loaf pan and set aside.

Mixed together the flours, spices, soda, powder, and salt.

Make a well in the center of the dry ingredients and put the vinegar, syrup, eggs and oil into that well.

Whisk them together with each other then incorporate with the dry ingredients. The batter should be fairly thick and lumpy.

Pour into prepared loaf pan and bake for 35 minutes or until a toothpick comes out clean when inserted.

Run a knife along the edges of the bread and let it cool for at least 30 minutes before slicing.

brandon-wilson-52838-unsplash.jpg

Gluten-Free Maple Gingerbread

The nights are getting cooler here in Vermont, and I am thinking about the kinds of warming, blood-building foods that will strengthen our immune systems in preparation for the colder months.

Molasses is an excellent source of iron, supports blood and heart health, and is packed with minerals. Try to find sorghum molasses, which is derived from a low-glycemic, gluten-free grain: sorghum. A relative of millet, sorghum is native to North Africa. It is a warming and tonic food that helps build fluids in the body and regulates digestion. When boiled, it creates a delicious and rich syrup that takes this recipe to another level.

If you cannot find sorghum, unsulphured cane sugar molasses will do just fine.

This recipe is rich in medicinal spices to balance blood sugar (cinnamon), support digestion and endocrine health (nutmeg, ginger and cinnamon), and ward off the cold and flu (ginger and cloves).

Maple Gingerbread

You will need:

  • 1 cup sorghum or millet flour

  • 1/2 cup almond flour

  • 1 teaspoon baking powder

  • a pinch of salt

  • 1/2 teaspoon each: cloves and nutmeg

  • 1 teaspoon each: cinnamon and ginger

  • 1 teaspoon vanilla

  • 1/4 cup maple syrup

  • 1/4 cup molasses

  • 1 egg or 2 tablespoons flaxseed meal dissolved into 2 tablespoons hot water (vegan)

  • 1/4 cup coconut oil

  • 1/2 cup unsweetened applesauce

  • 1/4 cup hot water

  • 1 teaspoon apple cider vinegar

Preheat oven to 350 degrees.

Grease a baking dish with coconut oil. I use either an 8x8 dish or a loaf pan.

Mix all ingredients together in the order listed. Spread evenly into baking dish and bake for 25 minutes. Check for done-ness by inserting a knife blade into the center of the bread. Bake for 5 more minutes if necessary.

Cool 10 minutes before slicing. Enjoy!

Mjuk_pepparkaka_med_lingon.jpg

Vegan Chia Burgers

Summer is drenching Vermont in rain to the point of flooding. Farmers are doing everything possible to secure crops and we are watching puddles turn into pools in our garden. We hope that this damp weather will pass so that plants may flourish once again.

Meanwhile, we are trying to dry the dampness with warming, nourishing foods that still feature summer ingredients.

These chia burgers fit the bill.

Chia, a member of the sage family, has delicious, peppery, edible seeds that are high in protein and fiber.They are a great replacement for eggs and taste delicious in sweet and savory dishes alike.

Corn is a wonderful food for summer. From digestive support to blood sugar balance, it is a healing food as long as it’s not genetically modified. Ask your farmer where they get their seeds and check for the non-GMO label on corn products in the store. Corn fiber supports the growth of friendly bacteria in our large intestine. It is rich in B-complex vitamins and has about 5 grams of protein per cup. Fiber and protein make corn a great food blood sugar control.

Vegan Chia Burgers

You will need:

  • 1/2 cup cornmeal (non GMO)

  • 1/4 cup chia seeds

  • 1/2 teaspoon salt

  • 1 medium zucchini, grated

  • 1 medium carrot, grated

  • 1/3 cup olive oil

Preheat oven to 375 degrees.

Mix all ingredients together.

Oil a cookie sheet with olive or sunflower oil.

Shape dough into patties and flatten each one onto the cookie sheet.

Bake for 15 minutes, cool and enjoy.

They pair well with pesto and grilled chicken or cod.

chiaseeds.jpg

Baby Cakes

Happy Valentine's Day! My daughter is indeed a Valentine baby: she will turn one year old on Thursday. Her presence in my life has eclipsed all other priorities and it is a joy to witness her grow, learn and thrive each day.

May this day remind you of the love that is always in our hearts when we relax, breathe deeply, and open to our unlimited potential. What brings you joy? What nourishes you? Ask yourself these two questions each morning and set out to live a day filled with joy and nourishment. This practice of self-love spreads love to others and helps cultivate happiness, even during troubled times.

As my daughter learns to feed herself, I have been exploring new sources of nourishment that can be fulfilling for us both. The wonderful food solution we have both been enjoying lately is baby cakes: small pancakes made of eggs and vegetables. I add a few spices and some oil to bring flavor and soothe the nervous system. Try these combinations and let me know what you think!

All of these freeze well and reheat easily in a toaster or toaster oven.

 

sweetpotatopancakes.jpg

Sweet Potato Baby Cakes

High in beta carotene and vitamin A, sweet potatoes soothe the nerves, balance the endocrine system, and promote healthy elimination.

You will need:

  • 2 eggs

  • 2 tablespoons flaxseed meal

  • 2 tablespoons coconut oil

  • 1/2 teaspoon each: cinnamon and nutmeg

  • 2 cups sweet potato, boiled and drained

Preheat oven to 375 degrees.

Boil sweet potatoes with just enough water to cover. It will take about 10 minutes for them to be tender.

Place all ingredients in a blender or food processor and blend well.

Bake at 375 on an oiled cookie sheet for 10 minutes.

Flip and bake 5 minutes more.

Cool and enjoy.

I enjoy them with a vegetable and egg scramble or ground turkey with sauteed greens.

Carrot Chicken Baby Cakes

High in protein, pastured chicken contains all the essential amino acids necessary for muscle development and provides steady energy.

You will need:

  • 2 eggs

  • 1 cup cooked chicken

  • 2 tablespoons coconut oil

  • 1/2 teaspoon each: cinnamon and coriander

  • 2 cups carrots, boiled and drained

Preheat oven to 375 degrees.

Chop and boil carrots with just enough water to cover. It will take about 20 minutes for them to be tender.

Boil or braise chicken for 20 minutes if bone-on and 10 minutes if boneless. Pull chicken off the bone if necessary and remove skin.

Place all ingredients in a blender or food processor and blend well.

Bake at 375 on an oiled cookie sheet for 10 minutes.

Flip and bake 5 minutes more.

Cool and enjoy.

I enjoy these with parsley pistou or pesto.

spinachpancakes.jpg

Spinach Squash Baby Cakes

High in fiber and iron, spinach is important for brain development and promotes healthy elimination.

You will need:

  • 2 eggs

  • 2 tablespoons olive oil

  • 1/2 teaspoon each: thyme and coriander

  • 2 cups winter squash, baked and de-seeded

  • 1 cup spinach, boiled and drained

  • 1/2 cup buckwheat flour

Preheat oven to 375 degrees.

Place an acorn or carnival squash in the oven and bake for 45 minutes or until it's soft when pierced with a knife, Cut it open, remove seeds, and scoop out flesh. I like to make these at the same time as the spinach cakes so that I use up all my squash.

Boil spinach with a little water in the bottom of a small stock pot. It will only take a few minutes. Drain well.

Place all ingredients in a blender or food processor and blend well.

Bake at 375 on an oiled cookie sheet for 10 minutes.

Flip and bake 5 minutes more.

Cool and enjoy.

blueberrypancakes.jpg

Blueberry Baby Cakes

High in resveratrol for balanced blood pressure and antioxidants for stress reduction, blueberries are a superfood for all of us!

You will need:

  • 2 eggs

  • 2 tablespoons flaxseed meal

  • 2 tablespoons coconut oil

  • 1/2 teaspoon each: cinnamon and cardamom

  • 1 cup winter squash, baked and de-seeded

  • 1 cup blueberries, fresh or frozen

  • 1/2 cup buckwheat flour

Preheat oven to 375 degrees.

Place an acorn or carnival squash in the oven and bake for 45 minutes or until it's soft when pierced with a knife, Cut it open, remove seeds, and scoop out flesh. I like to make these at the same time as the spinach cakes so that I use up all my squash.

Place all ingredients in a blender or food processor and blend well.

Bake at 375 on an oiled cookie sheet for 10 minutes.

Flip and bake 5 minutes more.

Cool and enjoy.

Metabolism-Boosting Meal Plan

Here on the homestead, winter tends to find us slowing down, eating rich, nourishing foods, and enjoying a more relaxed pace. As necessary as this shift is, it can lead to a more sluggish metabolism. We like to take one day a week to enjoy this cleansing, metabolism-boosting meal plan as a way of pressing the reset button on our eating and boosting our energy.

It's a great thing to try in honor of the full moon today, which is known by indigenous peoples of this land as the Wolf Moon. Howl at the moon, stimulate metabolic activity and restore your energy with these recipes.

All these spices boost the metabolism, support healthy digestion, and/or ward off the cold and flu. Many of the ingredients in these recipes also support healthy metabolic activity. You can learn more by exploring the culinary pharmacy here.

 

Breakfast

Coconut Chia Blueberry Pudding

You will need:

  • 1 cup full fat organic coconut milk

  • 2 teaspoons vanilla extract

  • 1 teaspoon each: cinnamon and cardamom

  • pinch of salt

  • 1/3 cup blueberries, fresh or frozen

  • 3 tablespoons chia seeds

  • 1/4 cup almonds, chopped

Combine coconut milk, water, cinnamon, cardamom and vanilla in a small saucepan and bring to a boil. Reduce to a simmer, cover, and let cook for 2 -3 minutes.

Add chia seeds, almonds and blueberries and mix well. Let stand for 5 minutes before eating.

Lunch

Spiced Cauliflower Quinoa and Greens

For the roasted cauliflower:

  • 1 head cauliflower, cut into bite-sized florets

  • 2 tablespoons melted coconut oil

  • 1 teaspoon each: turmeric and coriander

  • 1/2 teaspoon each: salt, cinnamon and nutmeg

For the quinoa with greens:

  • 2 teaspoons melted coconut oil or olive oil

  • 1 medium yellow onion, chopped

  • 1 inch fresh ginger root

  • 1 teaspoon each: turmeric, chile flakes, cinnamon, and cumin

  • 2 cups water

  • 1 cup quinoa

  • 1 teaspoon sea salt

  • 1 tablespoon apple cider vinegar

  • 4 cups kale

Roast the cauliflower: Preheat oven to 425. Toss the cauliflower florets with coconut oil and spices. Roast for 25 to 30 minutes on the middle rack, turning halfway, until the cauliflower is tender and golden on the edges.

Cook the quinoa: In a large pot with a lid, warm the coconut oil over medium heat.

Add the onion and ginger and cook about 5 minutes. Add spices and stir. Add water and quinoa.

Bring the mixture to a boil, then cover and reduce heat to a simmer.

Chop kale and add it to the pot. Cook for 15 minutes, then remove the pot from heat.

Fluff the quinoa with a fork. Stir in the salt and vinegar. Divide the quinoa into bowls.

Top with roasted cauliflower.

Dinner

Wild Rice and Mushroom Pilaf

You will need:

  • 1 cup brown & wild rice blend

  • 2 cups vegetable broth

  • 1 tablespoon coconut oil

  • 1 large yellow onion, chopped

  • 3 celery stalks, chopped

  • 2 garlic cloves, minced

  • 8 ounces shitake mushrooms, sliced

  • 1 teaspoon each: sage, thyme, oregano and salt

  • ½ cup chopped pecans

Combine the rice and vegetable broth in a large saucepan, bring the mixture to a boil, then lower the heat to a simmer and cover for 35-40 minutes, cooking until the broth is completely absorbed.

While the rice is cooking, melt the coconut oil in a large Dutch oven over medium heat and sauté the onion and celery until tender, about 8 minutes. Add in the garlic, mushrooms, sage, thyme, and salt, and sauté another 8 to 10 minutes, until the mushrooms are tender.

Combine the cooked rice and mushroom mixture, and stir in the pecans. Adjust any seasoning to taste, and serve warm.

foodism360-397360-unsplash.jpg

Mindful Cooking

During the fullness of life, sometimes it takes a little extra patience to relax and be present what we are doing - no distractions. 

Cooking provides the perfect opportunity to slow down and enjoy the moment. Try this practice as you are preparing food for your loved ones.

Perhaps you want to try it while making the kasha biscuits and herbed green gravy below. 

Slow Cooking

Begin from the very first moment you place the water on the heat, or pour the oil in the pan. Listen to the sounds, the smells and the sensations.

As you begin to cook the various foods, notice how the addition of each new ingredient affects the overall fragrance of the dish. Allow yourself to be present with the different senses, rather than being lost in thought. Each time the mind wanders, just gently bring the attention back to these sounds and smells.

Try to be aware of how your mood and thinking change throughout the cooking process. Do you find the heat oppressive? Do you find yourself getting anxious trying to keep all the different things going at once, or confident and in control? Don’t try and change any of these things for now –- simply building up a picture is enough.

As you observe the mind, use the physical senses as a safe place to come back to when you feel the emotions running off. For example, rather than feeling anxious about feeling anxious, come back to the smell of the food. Instead of getting increasingly frustrated at feeling frustrated, bring your attention back to the sounds of the food cooking.

As you become aware of these things, notice where your mind wants to travel. Does it drift off to memories past, perhaps associating the smells with previous meals? Or does it race ahead to the future, perhaps imagining what the food is going to taste like? 

This doesn’t require any thinking, it is simply a matter of being aware. Being aware of the thoughts in this way will help you to get much better at the exercise, which, for most people, means enjoying a more peaceful experience in the kitchen.

Simple Kasha

Place ½ cup dry kasha (toasted buckwheat groats) and 1 ½ cups water in a stock pot.

Bring to a boil, reduce heat to simmer, and cook, uncovered, for 5 minutes or until kasha begins to thicken.

Add 1 tablespoon olive oil and 1 teaspoon salt.

Stir vigorously until grain reaches porridge-like consistency.

Serve with scrambled eggs, roasted roots, or greens and beans.

jodie-morgan-610290-unsplash.jpg

Kasha Biscuits

You will need:

  • 1 cup cooked kasha

  • ¼ cup olive oil

  • ¼ cup ground sunflower seeds

  • 1 Tablespoon lemon juice

  • ½ teaspoon nutmeg

  • ½ teaspoon salt

Place ½ cup dry kasha (buckwheat groats) and 2 cups water in a stock pot. Bring to a boil, reduce heat to simmer, and cook, uncovered, for 15 minutes or until kasha begins to thicken.

Stir vigorously until grain reaches porridge-like consistency. Set aside to cool for 15 minutes.

Meanwhile, preheat the oven to 375 degrees.

In a bowl, mix olive oil, nutmeg, and salt. Incorporate the cooled kasha and then the lemon juice.

Drop mix in heaping spoonfuls on a greased baking dish. Bake for 20 minutes, or until the edges have turned dark brown. Enjoy with butter or gravy.

Herbed Green Gravy

You will need:

  • 2 tablespoons olive oil

  • 1 yellow onion, diced

  • 1 tablespoon garlic, minced

  • 1 teaspoon each: dried rosemary and thyme

  • ½ teaspoon black pepper

  • 1 ½ tablespoons soy sauce or Bragg’s Amino Acids

  • 1/4 cup oat flour

  • 2 cups low-sodium vegetable broth

  • 1 cup kale, chopped

Heat oil over medium in a medium pot. Once hot, add the onion and cook for 6-8 minutes until softened and translucent. Stir frequently. Add the garlic, rosemary, thyme and pepper.

Add the soy or Bragg’s then stir in the oat flour. Stir until a paste forms and let cook for about 1 minute. Add a few splashes of the broth. Let cook for 2 minutes then pour in the rest of the broth. Whisk until well combined.

Add the kale. Bring to a boil, uncovered, stirring occasionally. Once boiling, reduce heat to simmer for about 10 minutes.

Remove from the heat for about 5-8 minutes to further thicken. Stir before serving. For smooth gravy, pour into a blender and blend until fully smooth.

Healthy Eating Guide and Recipes

As the days grow shorter and we spend more time inside, it's important to focus on healthy eating as preventive care. This is also a great time to enjoy

foods that promote mental health

. Here are some healthy eating guidelines to keep in mind.

Healthy Eating Guidelines

Eat 90% of your food to nourish your body and 10% just for fun. Your eating doesn't have to be perfect, just look for progress!

Eat a rainbow of fruits and vegetables every day. Eat between 9 and 12 servings of fruits and vegetables daily. Fresh fruits and vegetables are loaded with enzymes, vitamins, minerals, and important phytonutrients such as carotenoids and bioflavonoids that protect us from cancer, heart disease, and most other chronic degenerative illnesses. Fruits and vegetables also provide us with fiber.

Choose organic and/or local foods whenever possible. The average American eats a pound pesticides each year, which can stimulate the growth of cancer cells. Organic and pesticide-free foods have higher levels of nutrients because organic farmers pay more attention to their animals' health and to their soils. Also, the mineral levels in local and organic food are twice as high, on average, as commercially grown foods.

Try to eat foods that are in season. They usually have the highest nutrient content and the greatest enzyme activity. Eat foods that will spoil. This insures that the food still has life in it. Packaged foods lack this nutrient-rich vitality.

Increase high-fiber foods if you can tolerate them. Try to consume 20-30 grams of fiber daily. Richest sources are whole grains (brown rice, bulghur, millet, buckwheat, rye, barley, spelt, oats, quinoa), legumes, vegetables and fruits. Fiber protects our colon health, and reduces our risk or colon and breast cancer. Try these high fiber recipes.

Eat high quality fats. Fats found in avocados, fish (salmon, mackerel, tuna, and sardines), nuts and seeds, organic coconut oil and olive oil all provide essential fatty acids. These crucial nutrients reduce inflammation, calm the nervous system, and improve joint motility. 

Eat breakfast! This practice jump-starts your metabolism so you feel more energized, digest better, and use your calories for energy instead of storing them as fat. Find easy breakfast recipes here and here

Follow my healthy eating program. Treat yourself or a loved one to two weeks of clean eating with recipes, meal plans, shopping lists and nutritional recommendations tailored to your dietary needs and health goals. For $39, I will help you develop healthy cooking and eating habits to last a lifetime.

Learn more here.

alexander-mils-instagram-com-alexandermils-365917-unsplash.jpg

Make your own flour blends

The corporate food industry has taken wheat, which is highly nutritious and rich in protein, B vitamins, and complex carbohydrates, and de-natured it into a high yield grain. It is largely indigestible, not only because it comes from grain that has been genetically engineered, but also because the resultant flour is stripped of its bran and germ.

The bran and germ are home to vitamins, minerals, protein, and fiber. Our bodies need these compounds to metabolize the grain effectively.

Due to an over-consumption of this hybridized wheat, which the body doesn't actually recognize as food, many of us have become gluten-sensitive.

Here are some tips to create your own gluten-free flour blends without the strange additives.

Gluten-Free Flour Mixes

Just use this rule of thumb: 70% whole grain or nut flour blend to 30% starches – no xantham gum needed!

Some whole grain flours are more dry and light. Others are more moist and dense. Make sure that you use a balance of these two in your 70% mixture.

Think about the outcome: if you want a rich, dense baked good, use more of the heavy flours. For a light, fluffy crust, use the lighter, drier flours. Consider that some flours taste better in savory or sweet batters, too.

For example, a cauliflower pizza crust will do well with cornmeal. A brownie batter will thrive on brown rice or oat flour.

Whole grain flours include:

  • Buckwheat (dry & dense; savory)

  • Sorghum (moist and dense; either sweet or savory)

  • Oat (moist and dense; sweet)

  • Brown Rice (moist and dense; sweet)

  • Millet (medium; either sweet or savory)

  • Quinoa (dry and light; savory)

  • Teff (dry and light; savory)

  • Corn (dry and light; mildly sweet)

  • Almond (dry and dense; mildly sweet)

Starches include:

  • White sweet rice flour

  • Tapioca flour

  • Coconut flour

  • Arrowroot powder

Maple Cinnamon Scones

Preheat oven to 350 degrees.

In a bowl, mix well:

  • 1 teaspoon cinnamon

  • Pinch salt

  • ½ cup cooked oatmeal

  • ½ cup sorghum flour

  • 1 cup millet flour

  • ¼ cup applesauce

  • 2 Tablespoons maple syrup

  • 4 Tablespoons olive oil

  • 2 Tablespoons nut or seed butter

  • 1 teaspoon vanilla

Grease a cookie sheet with olive oil and drop dough in spoonfuls. Flatten each cookie with the back of the spoon. Slide cookie sheet into oven and bake for 20 minutes.

Get creative! For variety, add one of the following: 2 spoonfuls raspberry jam; 1 inch fresh chopped ginger root & ½ teaspoon clove powder; ¼ cup raisins (first soak for 5 minutes in hot water and drain).

priscilla-du-preez-444000-unsplash.jpg


Gratitude and Delight

Friends,

I appreciate all who have recently told me that you read this blog. Thank you!

When I write, I often wonder if anyone will read these words and try the recipes and suggestions I offer. 

Always feel free to send me a note or leave a comment at the end of this post. It's nourishing for me to know that we are connecting. Likewise, please let me know how I can best support you and answer your food and health questions.

Recently, a friend and follower let me know how much she liked the smoothie recipes I had posted. She encouraged me to offer more - here goes.

This one's for you!

Love, Lisa

Blueberry Banana Smoothie

Place these ingredients in a blender or Vitamix:

  • 1 teaspoon vanilla extract

  • 1/2 cup blueberries (either fresh or frozen and thawed for 10 minutes)

  • 1 ripe banana

  • 2 spoonfuls tahini

  • 1/2 cup spoonful whole milk cow yogurt or coconut yogurt (choose a brand with no added sugar)

  • 1/2 cup water

  • 1/2 teaspoon cardamom

Blend well and enjoy for breakfast with quinoa almond pancakes

.

Avocado Date Almond Smoothie

Place these ingredients in a blender or Vitamix:

  • ½ teaspoon cinnamon

  • pinch salt

  • 3 Tablespoons coconut oil

  • 1 teaspoon vanilla extract

  • 1 handful chopped, pitted dates

  • 1 avocado

  • 1 handful almonds

  • 1/4 cup coconut milk

Blend well and enjoy!


Maca Cacao Smoothie

Place these ingredients in a blender or Vitamix in the order listed:

  • ½ teaspoon cinnamon

  • 1 teaspoon maca powder

  • 2 tablespoons cacao powder

  • 1/4 cup hot water

  • 1 cup coconut milk

  • 1 teaspoon vanilla extract

  • 1 handful pitted dates, chopped

  • 1 handful almonds, chopped

  • 1/4 cup shredded, unsweetened coconut

Blend well and savor slowly. This smoothie is like a dessert pudding that lends endurance, too.

The sustained energy comes from maca, a root indigenous to the Andes that's often prepared as a food within its local context. It is rich in calcium, potassium, iron, magnesium, phosphorus, and zinc. It contains essential fatty acids and amino acids (the building blocks of protein), too.


Green Fruity Delight Smoothie

In a blender, place:

  • 1 cup unsweetened almond milk

  • 1 ripe avocado

  • 1 green apple, cored and sliced

  • 1 small stalk celery, chopped

  • 2 cups spinach

  • One inch of ginger root (no need to peel if it's organic)

  • 2 teaspoons

  • spirulina powder

  • 1/2 cup water

Blend well. This is an excellent smoothie for cooling summer heat.


Pineapple Mango Happy Belly Smoothie

In a blender or Vitamix, place:

  • 2 cups frozen, diced mango

  • 2 cups frozen, diced pineapple

  • 1 cup coconut milk

  • 1 1/2 cups water

  • 2 handfuls cashews

  • 1/2 teaspoon cardamom powder

Blend well and enjoy! You will boost your metabolism and digest better thanks to these incredible, golden fruits - high in digestive enzymes.


Very Berry Yogurt Smoothie

Place these ingredients in a blender:

  • 2 cups frozen mixed berries

  • 1 medium banana

  • 1/2 cup unsweetened, whole fat yogurt

  • 1/2 teaspoon each: cardamom, cinnamon, and nutmeg

  • 1 cup water

Blend well and enjoy! 

The yogurt will provide probiotic support to your gut microbiome and its protein content will keep you going until your next meal.


Chia Raspberry Coconut Smoothie

Place these ingredients in a blender:

  • 1 teaspoon vanilla extract

  • 1 handful raspberries (fresh or frozen and thawed for 10 minutes)

  • 1 spoonful chia seeds

  • 2 spoonfuls shredded, unsweetened coconut

  • ¼ cup coconut milk (full-fat and organic)

Blend well and enjoy for breakfast with quinoa date porridge.

You can try smoothie recipes  with kombucha or with turmeric here

.To learn about the healing properties of these foods, please join email newsletter updates.

tara-evans-749008-unsplash.jpg


Favorite Breakfasts with 3 Ingredients Each

Each one of these breakfasts provides protein, fiber and flavor for balanced energy that jump starts metabolism and provides satisfaction.

I love sweet potatoes. They are a staple in my diet because they support the reproductive system, satisfy the sweet flavor, and feed beneficial gut bacteria. They are also rich in anthocyanins to recude inflammation and plenty of dietary fiber to stabilize blood sugar.

Grocery store labeling can cause much confusion. What is the difference between a sweet potato and a yam? 'Yam' comes from the Fulani (West African language) word 'nyami', which means 'to eat'. Native to Africa and Asia, these root vegetables belong to the Dioscoreaceae family

.Sweet potatoes, instead, are members of the Convolvulaceae, or morning glory plant family. They are more commonly grown in the United States. Breakfast can be easy and delicious. Watch the video and try these recipes and see for yourself! 

Prepare these dishes ahead and have them ready for the week to come.

Kasha Sweet Potato Pie

You will need:

  • Kasha (toasted buckwheat groats)

  • Olive oil

  • Roasted sweet potatoes

To prepare:

Preheat oven to 400 degrees.

Cube and roast sweet potatoes with olive oil (4 tablespoons) and salt (1 teaspoon) on a cookie sheet for 40 minutes.

Meanwhile, place kasha and water in a pot. Bring to a boil, reduce to simmer, add 1 teaspoon salt, and stir occasionally.

Once sweet potatoes are roasted, remove them from the oven and lower the temperature to 375 degrees.

Oil a pie plate with olive oil. Once the kasha is cooked, spread it into the pie plate. Top with roasted sweet potatoes and bake for 15 minutes.

Enjoy with a spoonful of your favorite nut butter. I like tahini.

Sunflower Sweet Potato Flatbread

You will need:

  • Cornmeal

  • Sunflower Seeds

  • Roasted Sweet Potatoes

To prepare:

Preheat oven to 375 degrees.

Oil a loaf pan with olive oil.

Bring 3/4 cup sunflower seeds in a spice / espresso bean grinder until they reach a flour-like consistency. 

Combine with 1 cup cornmeal and a pinch of salt. 

Add 1 cup roasted sweet potatoes (see preparation directions above) and enough water to make a thick, chunky batter - about 1/2 cup.

If you would like a smooth consistency, blend in a blender or with an immersion blender.

Spread into loaf pan and bake for 15 minutes.

I like to slice it, toast or fry it, and serve it with parsley pistou

.

Coconut Sweet Potato Cakes

You will need:

  • Coconut flour

  • Shredded coconut

  • Roasted sweet potatoes

To prepare:

In a bowl, mix equal parts coconut flour and shredded coconut. 

I also like to add a teaspoon of cinnamon. 

Mix in 1 cup roasted sweet potatoes (see preparation directions above) and smash them with a fork.

Add enough water to make a thick, dough - about 1/2 cup.

If you would like a smooth consistency, blend in a blender or with an immersion blender.

Oil a cookie sheet or baking dish with olive oil. Shape dough into patties and place on the baking dish. Bake for 15 minutes and enjoy!

I like mine toasted and drizzled with honey or maple syrup and a spoonful of almond butter.

yakynina-anastasia-544617-unsplash.jpg

Fresh, Fruity, & Fabulous

Smoothies are not just for breakfast! Enjoy them as snacks when the afternoon blues hit or serve them in a little cup as dessert when visitors come to dinner.

With the coming new moon and spring equinox on March 20th, these recipes will uplift you and inspire you to sow seeds of intention for the season to come.

Each one of these recipes features coconut, which helps to tone and nourish your hormonal and digestive systems and bring the balance that's synonymous with this time of year.

Coconut

Saturated fat, solid at room temperature, coconut is a plant-based alternative to saturated animal fats. It stimulates brain function and promotes intestinal motility. Its anti-bacterial action makes it an important fat to choose during times of illness or infection and is specifically indicated for combating intestinal parasites. This food is considered sacred by people from the Indonesian Archipelago to the Indian Sub-Continent because of its potent healing properties. 

jonas-ducker-434668-unsplash.jpg


Coconut Cream Pie

You will need:

  • 1 cup coconut milk

  • 1 cup water

  • 1 teaspoon vanilla extract

  • 1 banana

  • ½ orange

  • 1 teaspoon cinnamon

Blend until smooth.


Decadent Chocolate Cherry

You will need:

  • 1 cup coconut milk

  • 1 cup water

  • ¾ cup of frozen cherries

  • 1 tablespoon cacao powder

  • 2 tablespoons maple syrup

Blend until smooth.


Soothing Delight

You will need:

  • 1 cup coconut milk

  • 1 cup water

  • 1 ripe avocado, peeled and de-seeded

  • 2 dates, fresh or dried, chopped

  • 1/2 teaspoon nutmeg

Blend until smooth.

Naturally Sweet Pumpkin PIe

Pumpkins and sunflower seeds are traditional foods of those who are indigenous to the northeastern american continent.

They are wonderful sources of plant protein and are naturally sweet.

Try this recipe to enjoy a less heavy, rich version of pumpkin pie.

For the crust:

  • 1/4 cup water

  • 1 cup sunflower seed meal

  • 1 cup cornmeal

  • A pinch of sea salt

  • 1/2 teaspoon cinnamon

  • 3 tablespoons sunflower or grapeseed oil

  • 1 tablespoon maple syrup

For the filling:

  • 2 cups pumpkin purée

  • 2 tablespoons arrowroot powder

  • 1/4 cup maple syrup

  • A pinch of sea salt

  • 1/2 teaspoon cinnamon

  • 1/4 teaspoon each: nutmeg, cloves, allspice

Preheat oven to 350 degrees.
Oil a pie plate with sunflower or grapeseed oil.
Grind sunflower seeds in an espresso beam or spice grinder.
Mix with all other crust ingredients and press into pie plate.

Mix all the filling ingredients together, spread them over the crust, and bake for 40 minutes.
Enjoy! This makes a great breakfast, too.

If you have leftover pumpkin, try making this Pumpkin Soup.

natalia-y-404789-unsplash.jpg

Juice for Renewal

As November makes its way to the new moon, you can renew your body, mind, and spirit by enjoying nutrient-dense juices. These blends will awaken your senses each morning and help cleanse your internal organs after savoring the rich foods of holiday feasts.

If you do not already have a juicer, click this link to view Williams-Sonoma's options for purchasing your own juicer.

Whole foods are rich in fiber, which can ease constipation by building bulk in the stool. Fiber also helps starches to metabolize more slowly so that blood sugar remains stable. When juicing, we remove the fiber from food and concentrate its nutrients, which can cause blood sugar spikes. 

In addition, because we do not have to chew juice, saliva's digestive secretions are reduced. Hence, I like to pair juice with a protein-packed popover or a home-made banana almond bar for optimal digestion and balanced energy.

Regardless, drink small glasses (8 ounces or less) of juice and see how your stomach tolerates it. The more green foods you put in your juice, the more your blood and skin will glow. Ginger and carrots in juice will heal the digestive system and increase pancreatic secretions.

Try these recipes and see what you think!

REVIVE + DIGEST

Ginger is a digestive aid, which stimulates digestive secretions, increases the amylase concentration in saliva, and facilitates the digestion of starches and fatty foods. It stimulates the immune response and reduces inflammation and anxiety. Use smaller amounts if you have excessive heartburn or an ulcer.

You will need:

  • 2 inches of fresh ginger root, chopped

  • 2 grapefruits, peeled and chopped

  • 2 green apples, chopped

  • 1 packed cup of fresh spinach

  • pinch salt

  • 3 cups water

Place all ingredients in the order listed in a blender. Blend well until everything is completely liquefied - about 1 minute.

As long as the ginger is organic, please blend it with the peel, which is rich in nutrients.

This juice keeps in the fridge in a sealed glass jar for 3 days. Shake before drinking.

Enjoy it with a glass with a whole grain breakfast such as amaranth flatbread

.

LIVER LOVE

Beets cleanse the liver and flood the cells with iron. They provide the most concentrated source of phytonutrients called betalains, which are antioxidant and anti-inflammatory. Beets' high betaine content lowers the presence of inflammatory markers in the system. These powerful roots are a wonderful winter food.

You will need:

  • 1 packed cup beet greens

  • 1 beet, washed and chopped

  • 3 stalks celery

  • 2 inches fresh ginger root

Put all ingredients through a juicer* and store in the fridge in a sealed glass jar for 3 days. Enjoy a glass either in the morning or before bed. It will help to rejuvenate the internal organs and encourage effective metabolism.

To re-invent the vegetable pulp that's leftover after juicing, try this vegetable bread recipe.

BLOOD BUILDER

Carrots are high in omega 3 essential fatty acids to tonify the internal organs and strengthen immunity. They are rich in carotenoids and omega-3s, whose anti-oxidant content offers anti-inflammatory support; high in vitamin C to boost immunity and cleanse the blood. Carrots also offer a healthy dose of B vitamins to reduce stress.

You will need:

  • 1 beet, washed and chopped

  • 2 carrots, washed and chopped

  • 1 green apple, chopped

  • 2 handfuls fresh parsley

Put all ingredients through a juicer*. This juice stores well in the fridge in a sealed glass jar for 3 days. It makes for an uplifting afternoon tonic. Drink a glass at work if you are feeling lethargic during the waning daylight hours. 

*If you would like to make this juice without a juicer, just grate the beet, carrots, and apple to shred them. Then, place them in a blender with the parsley and 2 cups of water. Blend well for 1 minute, or until the mixture is uniformly liquid.

natalia-fogarty-351527-unsplash.jpg

Back to School Breakfasts

As the new moon grows, I am aware that the next new moon will mark fall equinox. These last golden moments of summer offer an opportunity to slow down, take in the long sunsets and appreciate the morning mists.

To stay healthy through this seasonal shift, it's important to eat breakfast with good quality protein. Whether you are back to school, more involved in work, or shifting gears to prepare for winter, now is the time to nourish yourself.


QUINOA POPPYSEED PANCAKES

You will need:

  • ½ cup white rice flour

  • ½ cup quinoa flour

  • a pinch sea salt

  • 1/2 teaspoon each: cinnamon and nutmeg

  • 2 tablespoons poppy seeds

  • finely grated lemon zest2 large eggs

  • 2 tablespoons maple syrup

  • 1 cup almond or rice milk

  • 1 teaspoon lemon juice

  • 1 tablespoon olive oil

In a bowl, combine the flour, salt, spices, and zest.

Make a well in the center and add eggs, milk, juice, maple, and oil.

Whisk with each other, then incorporate with dry ingredients.

In a frying pan, heat 1 tablespoon of oil over medium heat.

Pour ¼ cup of batter in the pan and repeat for as many pancakes as you can make.

Cook until the surface bubbles and starts to set, then flip the pancakes and continue cooking for 1 to 2 minutes more or until golden.

Serve pancakes immediately with yogurt, maple syrup or your favorite fruit.

calum-lewis-387612-unsplash.jpg


FRUITY + NUTTY BREAKFAST POCKETS

I love this recipe because it's both kid-friendly and ideal for adults on the go.

Take two pieces of whole wheat sourdough bread or gluten-free bread with no added preservatives.

Spread a tablespoon of organic nut butter (no sugar added) on each slice.

Chop a banana or take a handful of berries and sandwich between the nut-buttered slices.

Toast in the toaster oven for 3 minutes or fry in a skillet.

Apparently, this was Elvis Presley's favorite snack.

Immune-Boosting Delights

These are wonderful foods to incorporate into your diet to boost immunity and curb sweet cravings.

Sweet Potato: high in omega 3 essential fatty acids to tonify the internal organs and strengthen immunity; rich in carotenoids, whose anti-oxidant content offers anti-inflammatory support; high in vitamin C to boost immunity; rich in B vitamins to reduce stress.

Black pepper: although it’s known for making you sneeze, black pepper can actually help to ward off the sniffles. Black peppercorns are high in piperine, a compound with anti-inflammatory qualities that can reduce swelling in joints. Piperine also helps you absorb the benefits of other spices.Try for 2 teaspoons of both black pepper and oregano per week to boost your immunity.

Lime: both the skin and juice of this citrus fruit contain a natural flavonoid called hesperidin, which is shown to help combat cancer and ward off viruses and bacteria that cause the stomach flu. Avoid drinking undiluted juice to protect your teeth. Add lime to salads, water, or use it as a salt alternative when sprinkled on veggies.

Tahini: a classic Mediterranean flavor, this peanut butter-like spread is made from ground sesame seeds. It contains two immunity-boosting ingredients: magnesium and zinc. Magnesium is essential for optimal immune function, while zinc protects against infection. Try tahini with hummus or in an open-faced sandwich with honey and apple.


Sweet Potato Muffins


You will need:
1 large sweet potato, steamed for 10 minutes or until tender
1/3 cup sunflower oil
1/2 cup unsweetened almond milk
1/4 cup maple syrup
1 tsp vanilla extract
1 cup millet flour
1 cup almond flour
1 teaspoon each: black pepper and cinnamon
1/2 teaspoon nutmeg
a pinch of sea salt


Preheat the oven to 400 degrees. Chop and roast sweet potato in sunflower oil and salt for 35 minutes.
Meanwhile, whisk the oil, almond milk, maple and vanilla.
Add the flours, spices, and salt.
Once sweet potato is roasted, mash it with a fork and fold it into the batter. It can stay chunky.
Reduce oven temperature to 350 degrees.


Oil 12 muffin cups, fill 3/4 full and bake for 20 minutes.
Let muffins cool before serving. They are delicious with almond butter!



Blueberry Chia Lime Smoothie


In a blender, combine and blend:
2 cups organic frozen blueberries
juice of 1 lime
2 teaspoons chia seeds
1 teaspoon raw honey
1/2 cup water

Yum!



Tahini Yogurt Dip



In a bowl, mix:
1 cup full fat unsweetened yogurt
1 minced clove of garlic
1 tablespoon of tahini 
juice of 1 lemon 

Enjoy!
This makes a great dip for veggies or a spread
inside a sandwich wrap.

Sourdough Best Practices

It is easy and rewarding to make your own sourdough and bake bread from it. As my friend Nick says, "it's the pet that feeds YOU!". Just like any pet, you must care for it.

To make your own sourdough starter, click this link.

If you have a starter and wish to ensure that your loaves give you a fluffy, delicious result, follow these guidelines. They are most helpful if you keep your starter in the refrigerator. 

Mix well to re-incorporate any liquid that has formed on top of your sourdough starter. Whole grain flours especially will yield a darker liquid.

Remove 1/4 cup of sourdough starter from the fridge and place it in a large jar or bowl. Feed the starter with 1 part starter with 1 part water and 2 parts flour. For example, feed 1/4 cup of starter with 1/4 cup of water and a scant 1/2 cup of flour.

Mix the starter, flour and water together and stir vigorously, incorporating plenty of air. Cover the starter with a towel or cheesecloth secured by a rubber band. Leave in a warm spot for 4 to 12 hours until the starter becomes bubbly.

Repeat this process two more times prior to baking using the same ratios listed above.


By the third feeding the starter should be very bubbly and rising to double its size within 8 hours of being fed.

Remember to add some freshly made sourdough starter back to your master sourdough culture.

Autumn Breakfasts: Easy and Healing


Autumn is here, with cool, misty mornings and pink sunsets streaking the evening sky. It feels hard to get our of bed sometimes! Once I get up, I try to step outside, look up into the sky, and breathe deeply. Even if it is cold outside, this practice invigorates me and whets my appetite for breakfast.

Since breakfast is one of the best ways to get our metabolism going for the day, please eat it. Try these recipes to ease the transition into fall.

Banana Coconut Super Power Bars

You will need:
3 bananas, ripe and mashed
2 cups cooked oats (any kind is fine, especially oatmeal leftovers!)
¼ cup coconut flour
½ cup shredded coconut
½ cup chopped almonds
1 teaspoon vanilla extract
1 teaspoon each: cinnamon, cardamom, and nutmeg (this is the medicine!)
½ cup dried dates, chopped (optional)

To prepare:
Preheat oven to 350. Grease a cookie sheet with coconut oil.

Mix everything together.
Spread onto cookie sheet evenly with a spatula.
Bake for 20 minutes.

Allow to cool for 30 minutes. Slice and store in tupperware containers in the fridge for up to 1 week.

Protein-Packed Popovers


You will need:
6 eggs
2 cups almond milk
6 Tablespoons coconut oil, melted 1 cup almond meal
1 cup cornmeal
1/2 teaspoon each: cinnamon and salt

To prepare:
Preheat oven to 375 degrees.
Grease 8 muffin tins with vegetable oi.
In a large bowl, beat the eggs until frothy using a whisk.
Beat in the almond milk and coconut oil.
Then, beat the flour, cinnamon and salt into the egg, milk, and butter mixture. Pour about ¾ cup of the batter into each of the greased muffin tins.

Bake for 1 hour. Make a slit in each to let out steam; bake for 10 minutes more. Immediately remove the popovers from tins.
Serve with cooked fruit and nuts.

Apple Pie Parfait


You will need:
1/2 cup unsweetened yogurt (cow, goat, or almond)
1/3 cup applesauce
3 Tablespoons walnuts
2 Tablespoons maple syrup
pinch cinnamon

To prepare:
Stir together and eat.

Pumpkin Custard


You will need:
1 medium pumpkin

2 Tablespoons coconut butter
1/4 cup coconut milk
1/2 cup coconut flour
1/2 teaspoon each: nutmeg, cinnamon, allspice

To prepare:
Roast the pumpkin whole at 375 for 1 hour.
Remove from oven, cool, remove seeds, and scoop flesh out into a stock pot.
Add all the other ingredients and simmer on medium heat, stirring occasionally, for 10 minutes.
Pour into a glass container to cool and set if you like.
This dish will keep in the fridge for up to 1 week.

Buckwheat


Try this nutty little grain to cool summer heat and nourish yourself.

Buckwheat helps maintain balanced cholesterol, stable blood sugar, and low blood pressure. Its beneficial effects are due to its high flavonoid and magnesium content.

These recipes will inspire you to savor kasha, toasted buckwheat groats, in new and interesting ways!

Plum buckwheat breakfast



In a stock pot, bring these ingredients to a boil:

3 plums, halved, pitted, and quartered
2 ½ cups water
1 cup kasha (toasted buckwheat groats)
½ teaspoon each: cardamom and cinnamon
pinch salt

Reduce to simmer and cook, uncovered, for 15 minutes.

At the end of cooking, add:

2 Tablespoons fresh lime juice
1 teaspoon vanilla extract
3 Tablespoons honey

Mix to incorporate and enjoy! Top with unsweetened whole yogurt if you like.

Buckwheat cauliflower casserole


Place 1 cup dry kasha (buckwheat groats) and 2 ½ cups water in a stock pot. Bring to a boil, reduce heat to simmer, and cook, uncovered, for 15 minutes until kasha begins to thicken.

Add ½ teaspoon each: salt, coriander, nutmeg

Stir vigorously until grain reaches porridge-like consistency. Set aside to cool for 15 minutes.




Meanwhile, preheat the oven to 400 degrees.
Chop 1 large head cauliflower into florets.
Chop 3 large carrots into crescents.

Oil a rectangular baking dish.
Add carrots and cauliflower to the baking dish.
Season with ½ teaspoon each: salt, turmeric, cumin, and cinnamon.
Toss well to coat.
Roast for 30 minutes.
Remove from oven and reduce heat to 350 degrees.

Mix as many peas as you like with the cauliflower and carrots. Remove from baking dish and set aside in a bowl temporarily.

Cover the bottom of the baking dish with a thin layer of cooked kasha.
Cover kasha with the vegetables.
Cover vegetables with the rest of the cooked kasha.
Bake for 15 minutes, cool and enjoy!


Strawberry buckwheat dessert

Preheat oven to 350 degrees.


Mix these ingredients together:
1 cup buckwheat flour
pinch salt
1 teaspoon each: cinnamon and cardamom
1/2 teaspoon nutmeg
1 teaspoon baking powder

Make a well in the center and add:
3/4 cup milk (almond, rice, or cow)
3 Tablespoons maple syrup
3 Tablespoons olive oil
2 eggs

Whisk well.

Add 2 cups fresh strawberries, de-stemmed and halved.

Incorporate wet and dry ingredients.
Pour into an oiled pie plate and bake for 20 minutes.
Cool, slice, and enjoy!

Breakfast Power!

Instant Oatmeal


In a mason jar, mix:

½ cup quick rolled oats
½ teaspoon cinnamon pinch salt

1 handful sunflower seeds
1 handful raisins

When you get where you are going, boil about 1 cup of water. Pour boiling water into mason jar, stir and enjoy!

**You can bring yogurt (choose a whole milk brand without added sugar) to include with this breakfast.

Keeps in your cupboard for 2 weeks.

Tahini Honey Sandwich


Choose whole grain, sourdough bread.

Place two thin slices in the toaster.
When they pop up, spread with:

1 spoonful tahini (roasted sesame seed butter)

1 spoonful local, raw honey

Place two halves together in a plastic bag and enjoy once you get where you are going.

**If you like, you can eat an apple with your sandwich. Keeps in fridge for 2 days.


Quinoa Date Porridge

**Before bed, place in a mixing bowl:


1 cup quinoa
1 handful chopped, pitted dates
2 cups hot water

Allow to soak overnight.

**In the morning, drain off any excess water. Pour into a cooking pot with 1 cup water.

Bring to a boil; then reduce to simmer.

To the cooking quinoa, add:
½ teaspoon each: cinnamon and ginger
pinch salt

Simmer with the lid slightly askew until all the water is consumed (about 15 minutes) and you see air holes on the surface of the grain. You can add a spoonful of coconut oil if you like.

Keeps in fridge for 3 days.


Sweet Potato Pie


While you are cooking dinner, chop 2 large sweet potatoes.
Place them in a pot with enough water to cover them.

Bring to a boil, reduce to medium heat, and cook until tender.

Meanwhile, place 1 cup dry kasha (buckwheat groats) and 1 ½ cups water in a stock pot.
Add a pinch salt and ½ teaspoon cinnamon.
Bring to a boil, reduce heat to simmer, and cook, uncovered, for 15 minutes or until kasha begins to thicken.
Stir vigorously for a couple of minutes until grain reaches porridge-like consistency.

Oil a glass pie plate and pour this ‘crust’ into it.

When sweet potatoes are tender, drain water and place in blender with:
1 teaspoon cinnamon
½ teaspoon each: cloves, ginger
pinch salt
2 heaping spoonfuls each: nut butter and coconut oil
1 teaspoon vanilla extract
Blend until creamy. Using a spatula, scoop out this filling and smooth over cooked kasha crust.
Cover with plastic wrap and place in the fridge overnight.

In the morning, preheat oven to 375 degrees. Remove plastic wrap and bake pie for 20 minutes. Yum!

Keeps in fridge for 3 days.


Blueberry Banana Walnut Drink


Place these ingredients in a blender:
½ teaspoon each: nutmeg, ginger
pinch salt
3 Tablespoons coconut oil
1 teaspoon vanilla extract
1 handful blueberries
1 banana
1 handful walnuts
2 spoonfuls coconut milk or whole milk yogurt (choose a brand with no added sugar)

Blend well and enjoy!

Keeps in fridge for 3 days.

Try to eat a piece of whole grain, sourdough toast with nut butter within an hour of drinking your smoothie. The carbohydrates in toast will help your cells to break down and metabolize the fat in the smoothie.


Avocado Date Almond Smoothie


Place these ingredients in a blender:
½ teaspoon cinnamon
pinch salt
3 Tablespoons coconut oil
1 teaspoon vanilla extract
1 handful chopped, pitted dates
1 avocado
1 handful almonds
2 spoonfuls coconut milk or whole milk yogurt (choose a brand with no added sugar)

Blend well and enjoy!

Keeps in fridge for 3 days.

Try to eat a piece of whole grain, sourdough toast and nut butter within an hour of drinking your smoothie. The carbohydrates in toast will help your cells to break down and metabolize the fat in the smoothie.



To learn about the healing properties of these foods, please join email newsletter updates - see sign up in the upper right hand corner of this site.