Spring Cleanse

Green spring tonics are a time-honored tradition to encourage gentle liver and gall bladder renewal. 

Leafy greens, both wild and cultivated, are some of the most nutrient dense vegetables of all, and we’ll discuss their nutrition as well as many other health benefits. 

This is a time when we transition from Winter hibernation to Summer growth. Because we are part of the earth and it cycles, it’s crucial to align with this seasonal change by strengthening digestion and immunity.

Certain foods and culinary herbs are specifically indicated for supporting this transition. They tend to be ones that promote digestive and eliminative function, or strengthen the immune and endocrine (hormonal) systems.

In Traditional Chinese Medicine, spring's flavor is sour. The sour flavor and the wood element influence the liver and gall bladder. Sour foods include vinegar, horseradish, sauerkraut (and other lacto-fermented vegetables), lemon, rye, turnips, greens, quinoa, millet, fennel, and caraway seeds. Sourness has an astringent and consolidating effect in the body. It can control diarrhea and excess perspiration or help focus a scattered mind. Sour foods will help us harmonize Spring.

In India’s time-honored tradition of Ayurvedic Medicine, spring is known as the Kapha season. Kapha, the earth element, is heavy, grounded, and can feel stuck when it is out of balance. While spring waters are flowing and mud is everywhere, uplift your body, mind, and spirit, with a daily walk, deep breathing, and sour food.

I was raised in the Mediterranean tradition, where we harvested dandelion greens each spring to make a bitter and delicious salad with olive oil, salt, vinegar, and grated carrots. I remember how much my grandmother loved vinegar. She dressed our salads generously with this sour liquid. Thank goodness for the carrots to temper the sour and bitter flavors for an overall harmonious effect.

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Food-Based Cleanse

Spring is wonderful time to cleanse the internal organs with delicious fruit and vegetable juices. If you do not have a juicer, just use a food processor and strain out the pulp before drinking the juice. You can keep juice in the refrigerator for up to 5 days. 

Juice recipes and health benefits:

  • To strengthen digestion - 1 granny smith apple, 2 carrots, 1 beet

  • To support the liver - beet greens, 1 beet, 3 stalks celery, 2 inches fresh ginger root

  • To cleanse the blood - 1 beet, 2 carrots, 1 granny smith apple, 2 handfuls fresh parsley

Enjoy! Drink a small glass of juice three times daily, from just after you wake up to times of low energy between meals.

Regardless of whether or not you are able to drink fresh juice, you can lighten your diet and include more lacto-fermented vegetables, bitter greens, lemon juice, and whole grains in your meals.

For a week, try to eliminate the following foods, which can tax the liver, gall bladder, and lymph over time:

  • alcohol, caffeine, carbonated beverages

  • meat: white fish is ok once during the week if it helps you meet your protein needs

  • cheese, cream, ice cream: choose avocados, coconut milk, roasted root vegetables, baked apples

  • popcorn, crackers, cookies

  • products containing sorbitol or xylitol (sugar-free gum and candies)

  • refined sugar: choose raw honey or maple syrup

  • gluten and processed grains like pasta/bread: choose spring grains like quinoa, amaranth, buckwheat, and millet

Instead, enjoy the fresh nourishment of fruits, vegetables, beans, lentils, nuts, and whole grains. Garnish food with high quality olive oil or flax oil and lemon juice.

Breakfast ideas:

  • Quinoa porridge with carrot spread and almonds

  • Baked sweet potatoes with hard-boiled eggs

  • Scrambled eggs with spinach and quinoa

  • Roasted roots with hard-boiled eggs

  • Baked acorn squash with tahini (roasted sesame seed butter), coconut butter, and cinnamon

Lunch and Dinner:

Use recipes from the "spring" category of this blog.

Keep these on hand along with chopped carrot and celery sticks when you need a snack as you are cooking! Remember that flavor, which comes from spreads and spices, is crucial to enjoying your food.

Snacks:

  • Miso broth

  • Granola bar

  • Smoothie or juice (more juice and smoothie recipes on my blog)

  • Apple or orange

Liquids:

  • Dandelion root tea and a glass of warm water with lemon juice in the morning

  • At least 3 quarts water daily

  • Herbal tea in the evening: Traditional Medicinals’ Detox tea is a nice choice

Would you like more specific guidance, meal plans, and recipes for your cleanse? Try my two-week, food-based cleanse.

Fall Meal Plans

In honor of tomorrow's full moon, which will be very close to the earth and undergoing an eclipse, I invite you to simplify your diet.

Choose foods that gently cleanse the blood, like cilantro.

Focus on foods that support immunity, like cinnamon and garlic.

This shift, which you can make for 3 days, will set you on a good path to be well all winter long.

Here is a recipe to inspire you.

Click this link for a complete 3 day meal plan with recipes.

Quinoa Black Bean Bowl with Avocado Sauce

For the quinoa bowl:

  • 2 sweet potatoes

  • 2 tablespoons olive oil

  • 1 teaspoon each: cumin and cinnamon

  • salt and pepper to taste

  • 1 cup cooked black beans* (or 1 can black beans, rinsed and drained – I like Eden organics)

  • 1 packed cup arugula

  • 1 1/2 cups cooked quinoa

For the sauce:

  • One ripe avocado

  • 4 tablespoons tahini

  • ½ cup water

  • 1 cup cilantro leaves and stems

  • 1 small clove of garlic

  • ½ teaspoon salt

  • Lime juice

*To cook the black beans:

I like to do this after dinner to prepare for the next day's meal.

In a stockpot, place 1 cup of beans in 5 cups of boiling water; boil for 2–3 minutes, cover and set aside overnight.

The next day, most of the indigestible sugars will have dissolved into the soaking water.

Drain, and then rinse the beans thoroughly before cooking.

Cook dry beans for 50 minutes, skimming off any foam that rises to the top.

To prepare the bowl:

Preheat the oven to 400 degrees. 

Peel the sweet potatoes and chop into bite-sized pieces. Sprinkle with spices and toss with olive oil.

Roast for 10 minutes, stir, and roast for another 10-15 minutes.

Meanwhile, take 1 cup quinoa, rinse it well, and cook it in 2 cups of water in a small stock pot.

Bring to a boil, reduce to low, and cook, covered, for 15 minutes or until all water is consumed. 

Add 1/2 teaspoon of salt as it cooks.

Then, pulse all the dressing ingredients in a food processor / blender until smooth.

Toss the beans, quinoa, arugula, and sweet potatoes with the dressing. Enjoy!

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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.

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Healing Bowl of Delight

To celebrate the arrival of darker evenings, I am cooking with more root vegetables, warming spices, and foods to balance mental health.

Try this recipe to delight your senses and soothe your soul. It's a great way to cleanse after a day of rich, Thanksgiving-style eating.

BOUNTIFUL BOWL OF DELIGHT

This healing meal is comprised of three parts: pickled cabbage slaw, ginger tahini sauce, and vegetable legume pilaf.

PICKLED CABBAGE SLAW

You will need:

  • Half a head of red or green cabbage, thinly sliced

  • 1 cup apple cider vinegar

  • 1 cup water

  • 1 tablespoon raw honey

  • 1 teaspoon salt

  • 1 teaspoon each: cumin, coriander, fenugreek and cinnamon

GARLIC, GINGER + TAHINI SAUCE

You will need:

  • ¼ cup tahini

  • ¼ cup water

  • ¼ cup lemon juice

  • 1 teaspoon maple syrup

  • 1 teaspoon salt or tamari

  • ½ teaspoon turmeric

  • ½ teaspoon freshly chopped ginger root

  • ½ teaspoon freshly chopped garlic

VEGETABLE + LEGUME PILAF

You will need:

  • 2 medium sweet potatoes, cubed

  • Olive oil

  • Salt and pepper, to taste

  • 1 bunch (2 packed cups) of kale, chard, collards or spinach, roughly chopped

  • 2 cups cooked brown rice, millet, kasha, or quinoa – cooked with wakame seaweed

  • 2 cups cooked beans (I like adzuki or kidney beans)*

  • 1 teaspoon dry rosemary leaf powder

  • 1/2 avocado, sliced

Make the pickled cabbage a day in advance. Place the red or green cabbage in a large jar or airtight container. In a large measuring cup, combine the apple cider vinegar, water, honey and salt. Pour the liquid over the red cabbage and press the cabbage down so that it is fully covered. Cover the jar/container and place in the refrigerator until ready to serve.

To prepare the tahini sauce, combine all ingredients in a cup or small bowl and whisk well. Chill until ready to use.

Cook grains in twice as much water. Add seaweed halfway through cooking. Salt grains with about 1 teaspoon of salt per 2 cups of dry grains.

*If you are using dry beans, soak overnight and cook in three times as much water with more seaweed. Skim off any foam that rises to the top and discard it. Once beans are soft, rinse them well. Season them with rosemary, salt, and olive oil. Set them aside.

To cook the sweet potato, preheat the oven to 400 degrees. Grease a baking sheet with olive oil. Spread the sweet potatoes out on the sheet. Drizzle a little more olive oil on top and sprinkle with salt and pepper. Toss with a spatula until fully coated. Roast in the oven for 35 minutes, tossing them with a spatula after 15 minutes.

For the greens, fill a large shallow sauce pan or medium pot with about 1 to 2 inches of water. Place a steamer basket in the pot and fill the basket with the chopped greens. Cover the pot and turn the heat up to high. Once the water begins to boil, or after about 4 to 5 minutes, remove the kale from the basket and set aside.

In 2 bowls, divide the cooked grains, legumes, and sweet potato. Add a generous serving of greens. Top with slices of avocado and pickled cabbage. Drizzle the sauce over the top and enjoy!

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Picnic Time

As the weather gets warmer and the brilliant shades of green decorate the countryside, take time to sit outdoors and enjoy a meal. Bring your favorite foods, and remember to drink plenty of water.
Here are some recipe to inspire your next picnic.

Tahini Date Cookies

Tahini, roasted sesame seed butter, is one of the best vegan sources of calcium to promote healthy bones, teeth and heart.

You will need:
1/3 cup tahini
1/4 cup water
1/3 cup dates, chopped
3 tablespoons maple syrup
1 1/2 cups oats
pinch salt

1/2 teaspoon each: nutmeg, cinnamon and cardamom
3 Tbsp olive oil

Preheat oven to 350.
In a food processor mix together the dates, water, tahini, and maple until creamy and blended.
Pour into a bowl and mix together with the oats, salt, spices and olive oil.
Scoop out spoonfuls of the batter on a cookie sheet.
Bake for 15-20 minutes, to desired crispness.

Tacos

This is a nourishing and creative way to enjoy a gluten-free feast and honor the gastronomic traditions of Central and South America.

For 6 people, you will need:
12 corn tortillas
1 cup queso fresco or any cheese you like
1 quart cooked beans -  I like pinto or black beans
2 fresh limes, cut into quarters
1 cup purple cabbage, shredded
salsa fresca 

To prepare salsa fresca, chop:
2 ripe tomatoes
1 red onion
2 cloves garlic
2 handfuls cilantro or parsley if you prefer

In a bowl, mix these together with:
2 tablespoons olive oil
1 teaspoon salt
juice of 1 lime

Assemble tacos, drizzle with salsa, and enjoy!

Avocado Hummus

This Middle Eastern dish is full of vegan protein and fiber from the chickpeas and polyunsaturated fat from the avocados.

You will need:
1 ripe avocado, cut in half, skin and stone removed
One 14 ounce can chickpeas, drained and rinsed OR 1 1/2 cups cooked chickpeas
One clove garlic, chopped
1 tablespoon tahiniJuice of 1 lemon
½ teaspoon each: paprika, coriander, and cumin 
1 teaspoon salt, or to taste
6 pieces of pita bread for serving

Blend all of the ingredients in a food processor until smooth.
Chill in the fridge for one hour before serving with pita bread.


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.

Home-Made Food Gifts

Delight yourself and your loved ones with the gift of nourishment this holiday season.

Dried Fig Compote

2 pounds dried black mission figs, stemmed and quartered
¼ cup bourbon
8 whole cardamom pods, lightly crushed
pinch salt
Peel of 1 lemon, plus ½ cup freshly squeezed lemon juice
2 Tablespoons raw honey

Place figs, bourbon and 4 cups boiling water in a large, heatproof bowl; cover surface with a plate to submerge figs. Let sit until figs are plump, about 1 hour; set aside.

Heat cardamom pods in a saucepan over medium-high heat until fragrant, about 5 minutes. Add figs with their soaking liquid, salt, lemon peel, and juice.

Bring to a boil and cook, stirring often, until mixture has thickened, 20-25 minutes.

Add honey.

Divide finished compote into prepared half pint jars, apply clean lids and rings and place in an oven, heated to 180 degrees and turned off immediately before adding jars.

Let stand in closed oven overnight. Voila! These will last on the pantry shelf for 8 months.

***


Nut and Grain Crackers
 
Preheat oven to 200 degrees.
In a spice grinder, grind:
        1 cup sweet nuts (almonds or pecans)
        1 cup savory nuts (walnuts or hazelnuts)
        1 cup seeds (pumpkin or sunflower)

Mix together in a bowl with1 cup leftover oatmeal, quinoa, rice, or millet. Make sure you have cooked the grains down into a porridge-like consistency before mixing them in with the nuts and seeds.

Add ½ teaspoon salt and any spices you like.
Try one of these combinations: cumin, coriander, turmeric OR thyme, coriander, oregano.

If mixture is a bit dry, add a few splashes of olive oil. Mix well before adding any additional oil – the nuts already contain oil.

Grease a cookie sheet with oil and spread mixture in a thin layer.
Bake at 200 degrees for 1 ½ hours. Allow to cool completely before breaking into cracker pieces and storing in plastic bags.

***
Healing Morsels

based on a recipe by Rosemary Gladstar

1 cup tahini (roasted sesame seed butter)
½ cup cashew or almond butter
¼ cup honey (more or less to taste)
1 teaspoon each: cinnamon and cardamom powder
3 Tablespoons coarsely chopped walnuts
½ cup coarsely chopped almonds
2 oz unsweetened shredded coconut

Mix tahini, nut butter and honey until smooth.
Add coconut and nuts - mix in well.  Mix in enough coconut to make dough thick.
Roll the dough into small balls. You can also spread the mixture onto a baking sheet and cut into squares.
Store the balls in baking tins in a cool place. They will last for 3 weeks.

***
Nutty Paté

Chop 2 large yellow onions.
Heat 2 Tablespoons olive oil in a skillet that has a matching lid.
When oil is hot, add onions, stir briefly with spatula, and turn burner down to medium-low.
If you have leftover red or white wine, add a couple splashes. If not, just add a splash of apple cider vinegar. Then, cover the skillet.

Simmer for 10 minutes, stirring occasionally.
Add thyme, salt and black pepper. Simmer for 15 more minutes, until onion starts to brown.
Add water if onion is sticking to the bottom of the skillet.

While onions are cooking, place ½ cup walnut halves/pieces in a skillet.
Toast on medium heat, tossing often with a spatula, for about 3 minutes or until walnuts are lightly browned.

Once onions and walnuts are cooked, place them in a food processor and add 3 Tablespoons olive oil.
Blend at highest speed for 2 minutes. Taste for salt.

Keeps in fridge for 5 days.

Enjoy with biscuits, on toast or as a dip for carrot and celery sticks. This makes a lovely appetizer with nut and seed crackers.

SuperSnacks!

Boost immunity, gain some afternoon energy, and tonify your adrenal and endocrine system with these healthy snacks.
They're great after-school snacks, too.

Tahini-Date Salted Caramels

You will need:
1 cup pitted dates
1/2 cup tahini
2 tablespoons coconut oil (room temperature)
1/2 teaspoon ground cardamom (optional)
1/8 teaspoon fleur de sel or other coarse salt 


Combine the dates, tahini, coconut oil, and cardamom in a blender or food processor.
Transfer the mixture to a parchment-lined loaf pan (or another equivalent container) and use a spatula to press it down evenly. 
Sprinkle with salt.
Freeze until firm. Remove from the pan and cut into bite-size pieces.
Store in an airtight container in the freezer for up to a month. 

***

Home-Made Energy Bars
 
You will need:
¼ cup dried, unsweetened apricots
¼ cup dried, unsweetened dates
¼ cup raisins
¼ cup sesame seeds – toasted
¼ cup pumpkin seeds – toasted and coarsely chopped
½ cup walnuts, pecans, almonds (choose any combination of these) - toasted and coarsely chopped
1 cup nut butter (almond, cashew, peanut butter or a combination of these)
¼ cup honey
4 Tablespoons shredded, unsweetened coconut
1 teaspoon cinnamon
Pinch salt

Boil 2 cups water. As water boils, coarsely chop all dried fruit and place it in a small mixing bowl.
Pour boiling water over fruit. Soak for 15 minutes and drain.

Meanwhile, mix honey, nut butter, coconut, cinnamon and salt in a medium mixing bowl.
Chop walnuts/almonds and pumpkin seeds.
Toast all seeds and nuts. Add to mixing bowl and mix.

Add soaked dried fruit to the above ingredients.
Oil a glass baking dish: 7×11″ is a good size.
While the mixture is still warm, press it flat into the dish with wax paper. Chill for 1 hour.

Slice into squares.
Cover with plastic wrap or store in baking dish in the fridge. Keeps for 2 weeks refrigerated.

***

Zoom Balls
based on a recipe by Rosemary Gladstar

You will need:
1 cup tahini (roasted sesame seed butter)
½ cup cashew or almond butter
¼ cup honey (more or less to taste)
1 teaspoon each: cinnamon and cardamom powder
3 Tablespoons coarsely chopped walnuts
½ cup coarsely chopped almonds
2 oz unsweetened shredded coconut

Mix tahini, nut butter and honey until smooth.
Add coconut and nuts - mix in well.   
Mix in enough coconut to make dough thick.
Roll the dough into small balls. You can also spread the mixture onto a baking sheet and cut into squares.
Store the balls in baking tins in a cool place. They will last for 3 weeks.

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.



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