RECIPES
RECIPES
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SMOOTHIES
Anti-Inflammatory Orange Ginger Juice
INGREDIENTS
• 3 inch piece Fresh Turmeric Root • 4 inch piece Fresh Ginger Root • 1 Lime, peeled • 2-3 Carrots • 1 Navel Orange or 3 Mandarin Oranges, peeled • 2 stalks of Celery
INSTRUCTIONS
Add all ingredients (in the order listed) into an electric juicer.
Notes: Don’t have a juicer? Try searching for a used one at a second-hand store.
Green Smoothie
INGREDIENTS
• Any Greens - couple handfuls • Almond Milk or Canned Coconut Milk • 1 cup of Frozen Pineapple • 1/2 Frozen Banana • 1-2 TBSP of Nut Butter • Goji Berries or Mulberries and Honey to taste
INSTRUCTIONS
Place all ingredients for a smoothie combination into the blender and blend until combined. Serve over extra ice cubes and enjoy.
Carrot Cake Smoothie
INGREDIENTS
• 1 cup Water (or try Almond Milk/Coconut Milk for creamier taste) • 1 TBSP Coconut Oil • 1 Large Carrot, peeled and cut into chunks • 1 TSP Lemon juice • 1 TBSP Desiccated Coconut • 2 TBSP Pumpkin and Sunflower Seeds • 1/2 TSP Cinnamon • 1/2 TSP Allspice • 2-3 Ice Cubes and coconut sugar, honey or maple syrup to sweeten
INSTRUCTIONS
Combine all ingredients in a high-speed blender and blend until perfectly smooth. Pour into a large glass and sprinkle a little extra cinnamon over the top.
'Beat the Blues' Breakfast Smoothie
INGREDIENTS
• 1/2 cup Blueberries • 1 cup Almond Milk, Unsweetened • 1/2 TBSP Coconut Oil • 1 TSP Raw Organic Honey or Maple Syrup • 1/2 TSP Vanilla Powder • Ice
INSTRUCTIONS
Combine all ingredients in a high-speed blender and blend until perfectly smooth. Pour into a large glass and enjoy.
'Strawberry Delight' Breakfast Smoothie
INGREDIENTS
• 1/2 cup Strawberries • 1 cup Almond Milk, Unsweetened • 1/2 TBSP Coconut Oil • 1 TSP Raw Organic Honey or Maple Syrup • 1/2 tsp Vanilla Powder • Ice
INSTRUCTIONS
Combine all ingredients in a high-speed blender and blend until perfectly smooth. Pour into a large glass and enjoy.
'Banana Magic' Breakfast Smoothie
INGREDIENTS
• 1/2 Banana • 1 cup Almond Milk, Unsweetened • 1/2 TBSP Coconut Oil • 1 TSP Cinnamon • 1 TSP Raw Organic Honey or Maple Syrup • Ice
INSTRUCTIONS
Combine all ingredients in a high-speed blender and blend until perfectly smooth. Pour into a large glass and enjoy.
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BREAKFAST
Paleo Sweet Potato Porridge
INGREDIENTS
1 Sweet Potato • 1/2 cup Organic Coconut Milk (canned) • 1/2 cup Water • 1 cup Raspberries • 1 tbsp Coconut Oil • 1/2 tsp Cinnamon • 1 tbsp Unsweetened Coconut Flakes
INSTRUCTIONS
Peel and shred the sweet potato using a hand grater or the shredding attachment on your food processor.
Place shredded sweet potato in a medium sized saucepan, add the coconut milk and water.
Cover and cook the sweet potato in the liquid over medium-high heat for about 15 minutes, stirring every couple minutes to prevent the bottom from burning. It will seem dry at first, but as it steams, the sweet potato will soften and release liquid. After about 15 minutes, your sweet potato should be a very soft, porridge-like texture.
Divide the sweet potato porridge between bowls and top with berries, coconut oil, cinnamon, and shredded coconut. Enjoy!
Other toppings: Dried fruit, nut butter, chia seeds, hemp seeds or fresh fruit
Leftovers: Store in an airtight container in the fridge up to 3 to 4 days.
Nut Butter Banana Chia Pudding
Bananas are a good choice for sustaining energy and contain a type of starch that feeds good bacteria. The chia seeds contain essential fatty acids, plus lots of fibre which aids gut health and helps blood sugar. Nut butters also contain beneficial fats and are a good source of protein and carbohydrates. Both cow’s milk and coconut milk are good for the gut and contain a number of helpful nutrients the body can use. Put it all together and this pudding is a great way to start the day or to have any time to support blood sugar and supply the body with what it needs. Serves 1–2.
INGREDIENTS
2 very ripe bananas
1 1/4 cups whole cow’s milk (preferably organic), goat milk, or coconut milk (carrageenan free)
1/2 cup natural peanut butter or nut butter of choice
4 tbsp chia seeds
4 tsp raw honey
INSTRUCTIONS
1. Purée all the ingredients in a blender.
2. Pour into a medium bowl. Cover and chill for at least three hours or until set.
3. Make the night before and put in the refrigerator so it’s ready first thing in the morning.
Slow Cooker Steel Oats with Apples
INGREDIENTS
• 1 tbsp butter or coconut oil, cut into 6 pieces (plus melt extra for brushing slow cooker)
• 2 cups non-chlorinated water
• 1 cup uncooked steel cut oats
• 2 tbsp maple syrup (or raw honey, coconut sweetener, sucanat, or organic yellow brown sugar)
• 1/2 tsp ground cinnamon
• 1 tsp ground chia seeds
• 1/4 tsp sea salt
• 1 tbsp raw walnuts
• 1 apple, cored but not peeled, and cut into 1-inch pieces
• 1/2 cup fruit-sweetened dried cranberries
• Milk of choice if desired
INSTRUCTIONS
1. Brush the inside of the slow cooker with some melted butter or coconut oil.
2. Add the water, oats, maple syrup (or sweetener of choice), butter or coconut oil, cinnamon, chia seeds, and sea salt.
3. Stir and cover with a lid for approximately eight hours.
4. Spoon the oatmeal into bowls and add the walnuts, apple pieces, and cranberries. Your milk of choice can be added on top, if desired.
Leftovers can be stored in the refrigerator for the next day or in the freezer if storing for longer.
To warm up leftover cooked oats – place in a small saucepan with a small amount of water or milk. Place on the stove on medium heat and stir frequently until warm.
Quinoa Breakfast Bowl
INGREDIENTS
• 1 tbsp ground chia seeds
• 1/4 cup whole milk (preferably organic) or canned, light coconut milk
• 1/4 tsp ground nutmeg
• 1 cup cooked quinoa, cooled
• 1 orange, peeled and cut into chunks
• 1/2 cup fresh raspberries
• 2 tbsp maple syrup
• 2 tbsp hemp seeds, chopped raw walnuts, or chopped raw cashews
INSTRUCTIONS
1. Mix the chia seeds with milk of choice and nutmeg in a small bowl and let sit for one hour. This can be done the night before.
2. Place the cooked quinoa in a medium bowl and add the chia mixture. Mix together.
3. Mix in the orange pieces and raspberries.
4. Drizzle the maple syrup on top and top with seeds or nuts or choice.
Note: Chia seeds can be soaked overnight in the refrigerator, so they are ready for the next morning. The quinoa can also be cooked the night before as well.
To cook the quinoa:
1. Rinse 1/4 cup of dried quinoa in a sieve.
2. Place in a pot with 2 cups of water and 1/8 teaspoon of sea salt.
3. Bring to a boil, lower to simmer, and cook until the quinoa reaches the desired texture. Normal instructions for cooking quinoa would say only use double the amount of water for the quinoa, but for quinoa, time and temperature are key to preventing the quinoa from being crunchy. Adding extra water allows you to cook it to the texture you like best.
4. Rinse the quinoa after cooking.
This can be prepared ahead of time and the quinoa stored in the refrigerator, or the quinoa can be cooked at the same time as the rest of the meal but start the quinoa first as it will take 25-30 minutes.
Sweet Potato and Spinach Frittata
INGREDIENTS
• 6 large eggs
• 1 cup whole cow’s milk (preferably organic), or almond or coconut milk (carrageenan free)
• Sea salt and black pepper to taste
• 1 tbsp olive oil or butter
• 3 tbsp chopped onion
• 2 cups peeled and cubed sweet potatoes
• 3 cups baby spinach
• 2 cloves garlic, peeled and chopped
• 3 oz (84 g) aged raw milk cheddar or cheese of choice or dairy-free alternative
INSTRUCTIONS
1. Preheat oven to 350 degrees F.
2. Place the eggs, milk, sea salt, and pepper in a large bowl. Mix.
3. Place a skillet on the stove on medium heat and let it heat for one minute.
4. Add the olive oil or butter, onions, and sweet potatoes. Sauté for 8–10 minutes, or until they start to brown.
5. Add the spinach and garlic. Stir until it wilts.
6. Pour the egg mixture on top. Sprinkle on the cheese.
7. Place the skillet in the oven and bake for 10–14 minutes, or until the eggs are set.
8. Remove from oven. Go around the edge with a rubber spatula. Divide the frittata into four sections. Lift each section onto a plate and serve.
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LUNCH
Black Bean Salad
INGREDIENTS
• 1 cup frozen corn niblets
• 1 (14-oz or 396-g) can black beans, drained and rinsed
• 1 cup finely chopped English cucumber
• 12 cherry tomatoes, cut into halves or quarters (depends on size)
• 2 green onions, chopped
• 2 tbsp lime juice
• 3 tbsp olive oil
• 3 tbsp chopped fresh cilantro
• 1 cup sauerkraut, drained
• Sea salt and black pepper to taste
INSTRUCTIONS
1. Lightly steam the corn in a double boiler (a colander resting in a pot with an inch of water, covered with a lid). Set aside and cool.
2. Place the black beans, cucumber, tomatoes, green onion, corn, lime juice, olive oil, cilantro, and sauerkraut in a bowl. Toss and mix well.
3. Season with sea salt and pepper to taste. Serve.
This keeps in the refrigerator for three days.
Carrot Soup with Kale and Cauliflower
This is an easy soup that is ready in twenty minutes. Sweet potato or Yukon Gold potatoes could also be used. Change the vegetables as desired. If looking to add more protein, add cooked chicken, canned tuna or salmon, or your choice of legumes such as chickpeas. Serves 3–4
INGREDIENTS
• 1 tbsp olive oil or butter
• 1 small onion, chopped
• 3 cups unpeeled sliced carrots
• 1 cup non-chlorinated water
• 3 cups bone, chicken, or vegetable broth
• 2 tsp raw honey
• Sea salt and black pepper to taste
• 2 cups cauliflower pieces (about 1 inch in diameter)
• 2 cups chopped kale
• 3 tbsp chopped fresh dill
• 4 tbsp whipping cream or canned full-fat coconut milk
• 1/4 cup kimchi or sauerkraut for each bowl, if desired
INSTRUCTIONS
1. Place a medium soup pot or Dutch oven on the stove on medium-high heat and let it heat for one minute.
2. Add the olive oil or butter and the onions. Cook for about two minutes or until slightly translucent. Stir occasionally.
3. Add the carrots, water, broth, and honey. Bring to a boil and lower to simmer. Cover with a lid. Cook for about 10–12 minutes, until the carrots are soft. Purée with a hand blender or transfer to a blender and blend (if using the blender, transfer back to the pot).
4. Add some sea salt and pepper to taste.
5. Add the cauliflower and kale. Bring to a boil again. Lower to simmer and cook for five minutes or until tender. Add the dill and cream or full-fat coconut milk. Taste and season again with sea salt and pepper, if needed. Ladle into bowls and serve.
6. Top with kimchi or sauerkraut, if desired.
Tip: Make ahead and freeze as individual portions. Use as needed. Serve with salad or toast.
Sourdough Bread Pizza
Make this your own: Toppings can be changed as desired.
INGREDIENTS
• 2 pieces sourdough bread
• 2 tsp olive oil
• 6 pitted black olives, chopped (optional)
• 2 tbsp chopped onion
• 12 cherry tomatoes, cut in half or 8 thick slices medium tomato
• 6 zucchini slices, cut in 6 pieces each
• 2 cremini mushrooms, sliced
• 1 tsp dried savory, oregano, or basil
• Sea salt and black pepper to taste
• 2/3 cup grated mozzarella cheese or dairy-free alternative
INSTRUCTIONS
1. Preheat the broiler in the oven or toaster oven.
2. Lightly toast the sourdough bread. Brush with olive oil and place on a baking tray.
3. Place the olives, onion, tomatoes, zucchini, and mushrooms evenly on both pieces of bread.
4. Sprinkle the savory, oregano, or basil evenly on both pieces. Season with sea salt and pepper. Sprinkle the cheese on top.
5. Bake in the oven under the broiler for 5–8 minutes, or until the cheese is melted and the bread is heated through.
Tip: If you prefer your onions, zucchini, and mushrooms cooked, sauté them first in one half a tablespoon of olive oil on medium high heat until they are cooked to the desired texture.
Adzuki and Avocado Vegetarian Wrap
INGREDIENTS
• 1 whole grain chapati or wrap or gluten-free wrap
• 1/2 cup Yogurt Dip (see page 59)
• 2/3 cup canned, cooked adzuki beans, drained and rinsed
• 1 tbsp chopped onion
• 1/2 avocado, peeled and cut into slices
• 1 unpeeled carrot, grated
• Sea salt and black pepper to taste
• 1 lettuce leaf
INSTRUCTIONS
1. Place the wrap on a flat surface.
2. Spread the yogurt dip on the surface of the wrap. Place the adzuki beans, onion, avocado, and carrots on top. Season with sea salt and pepper. Place the lettuce leaf on top.
3. Fold the left and right sides part way toward the centre of the wrap. Roll up the wrap from the front to the back. Secure each side with a toothpick and cut in half. Serve.
Tip: If making this wrap in the morning to eat later, brush the avocado with lemon juice and cover with the yogurt dip before putting in the wrap.
DINNER
White Fish and Vegetable Sauté
Serves 4
INGREDIENTS
• 1 lb (454 g) white fish such as halibut or cod, cut into 4 pieces
• Sea salt and black pepper to taste
• 2 tsp ground cumin
• 1/4 tsp cayenne pepper
• 3 tbsp olive oil, divided
• 1 cup chopped onion
• 2 cups red bell pepper strips, cut into strips about 2 inches long
• 2 cups sliced zucchini, about 1/4 inch thick
• 2 cups asparagus pieces, 1–2 inches long
• 4 cups chopped spinach
• 2 tbsp lime juice
• 4 tbsp fresh cilantro, loosely chopped
INSTRUCTIONS
1. Prepare the fish by brushing both sides with some olive oil. Sprinkle with salt and pepper.
2. Heat a large frying pan on medium-high heat for one minute. Add the cumin and cayenne (optional) as the pan is heating up to bring out the flavour of the spices.
3. Add 2 tablespoons of olive oil and the onion. Cook the onion until it’s slightly translucent.
4. Add the peppers, zucchini, and asparagus (ensure they are dry). Sauté for 4–5 minutes until vegetables are soft. Be sure to stir the vegetables so they don't stick. If vegetables do stick, add a little water. Add the spinach and allow it to wilt.
5. Transfer the vegetables to a dish and cover to keep warm. They can be seasoned with sea salt and pepper at this time.
6. Return the frying pan to the heat and add the remaining tablespoon of olive oil. Place each piece of fish into the pan, spacing equally in the pan. Cook on one side for 2–3 minutes. Flip over and cook on the other side for another 2–3 minutes, or until the fish flakes with a fork.
7. Place the vegetables on a plate and add the fish. Drizzle with lime juice and sprinkle cilantro. Season with sea salt and pepper if needed.
Serve with brown rice.
Skillet Shepherd’s Pie
Serves 4
INGREDIENTS
• 4 large Yukon Gold potatoes, not peeled and cut into cubes, or 3 medium sweet potatoes (peeled and cut into cubes)
• 2 tbsp butter or coconut oil
• 2/3 cup whole cow’s milk (preferably organic) or canned light coconut milk (carrageenan free)
• 1/3 cup parmesan cheese or dairy-free alternative
• Sea salt and black pepper to taste
• 1 tbsp olive oil
• 1 lb (454 g) ground beef, chicken, or turkey
• 3/4 cup chopped onions
• 1 clove garlic, peeled and chopped
• 2 tsp dried basil
• 1 cup bone, chicken, or vegetable broth or 1 scoop bone broth powder rehydrated in 1 cup water
• 1 1/2 cups frozen peas
• 1 1/2 cups frozen carrots
• 3 cups chopped kale or spinach
• Sea salt and black pepper to taste.
• 1 tbsp fresh parsley for garnish
INSTRUCTIONS
1. Place the potatoes in a double boiler (colander resting in a pot with 2 inches water and a lid). Bring water to a boil and place a lid on top. Cook for 10 minutes or until potatoes are soft.
2. Place the potatoes in a bowl with the butter or coconut oil, milk, and parmesan cheese. Mash until smooth. Season with sea salt and pepper to taste. Set aside.
3. Preheat the oven to 350 degrees F.
4. Heat the olive oil in a large skillet over medium heat. Add the ground meat, onions, garlic, and basil. Cook for five minutes, or until meat is no longer pink. Remove from the heat.
5. Add the broth and vegetables. Season with sea salt and pepper to taste.
6. Spread the potatoes on top. Rough up the top of the potatoes with a fork. Don’t try to make it smooth.
7. Place the skillet on a baking sheet and put in the oven. Bake for 40 minutes, or until the potatoes start to brown on top.
8. Remove from the oven. Garnish with parsley and serve.
Tip: If you are feeling creative, make the Shepherd’s pie with half mashed Yukon Gold potatoes and half mashed sweet potatoes.
Whole Grain Mac and Cheese
If you have leftovers, they can be consumed for lunch the next day, or you can make extra for lunch if this recipe is feeding a family. Serves 4
INGREDIENTS
• 2 1/2 tbsp butter or coconut oil
• 2 cups whole wheat or brown rice elbow macaroni (fusilli also works well)
• 2 1/2 tbsp spelt flour or brown rice flour
• 1 tsp dried mustard powder
• 1 1/2 cups whole milk (preferably organic) or canned light coconut milk (carrageenan free)
• 1/2 cup grated parmesan or dairy-free alternative
• 1 1/2 cups grated aged cheddar cheese or dairy-free alternative
• 1 (14-oz or 396-ml) can diced tomatoes, drained
• 3 cups baby spinach
• Sea salt and black pepper to taste
• 1/2 cup unseasoned whole grain bread crumbs or gluten-free bread crumbs
INSTRUCTIONS
1. Preheat the oven to 400 degrees F.
2. Melt the butter or coconut oil in a medium saucepan on low heat. Don’t let it bubble. Set aside the saucepan. Remove 1 1/2 teaspoons for greasing the baking dish and 1 1/2 teaspoons to mix with the bread crumbs.
3. Grease a 9-inch square baking dish with 1 1/2 teaspoons of the melted butter or coconut oil.
4. Bring a large pot of salted water to a boil. Cook the pasta as per the instructions on the package but cook it a bit less so it is “al dente.” It will cook more in the oven. Using a colander, drain and rinse the pasta. Set aside.
5. Place the saucepan with the remaining melted butter or coconut oil on the stove on medium heat. Add the flour to the butter or coconut oil and mix with a whisk. Cook until it bubbles. Add the mustard powder and mix.
6. Gradually add milk, whisking constantly until it’s smooth. Stir until it thickens a bit. Remove from the heat and add the cheeses. Mix well.
7. Place the pasta in the baking dish. Add the tomatoes and spinach. Mix.
8. Season with sea salt and pepper. Mix.
9. Pour the cheese-milk mixture on top. Make sure everything is mixed.
10. Mix 1 1/2 teaspoons of butter or coconut oil with the breadcrumbs, using your fingers. Sprinkle on top.
11. Bake for 20 minutes, until the bread crumbs are golden. Remove from the oven. Serve.
Roast Chicken and Roasted Vegetable Medley
If you have leftovers, they can be consumed for lunch the next day, or you can make extra for lunch if this recipe is feeding a family. Serves 4
INGREDIENTS
• 5 tbsp olive oil, divided
• 3 cloves garlic, peeled and chopped, divided
• 1 tsp raw honey
• 3 tsp dried oregano, divided
• 4 large bone-in chicken thighs (with skin) (chicken legs could also be used)
• 2 medium Yukon Gold potatoes, not peeled, and cut into pieces about 1-inch thick
• 2 medium sweet potatoes, peeled and cut into cubes
• 2 unpeeled carrots, sliced
• 4 cup chopped cauliflower pieces (about 1–2 inches)
• 4 cups chopped green beans, cut into 2-inch pieces
• 2 cups sliced zucchini, cut in half
• Sea salt and black pepper to taste
INSTRUCTIONS
1. Preheat the oven to 375 degrees F.
2. Mix two tablespoons of olive oil, one garlic clove, honey, and 1/2 teaspoon of oregano together in a small bowl. Brush on both sides of the chicken pieces. Place chicken on a wire rack with a tray underneath.
3. Place the potatoes, carrots, cauliflower, and green beans in a large baking dish. Add the rest of the olive oil, oregano, and garlic. If any of these ingredients are left over from step 1, add them as well. Mix together to coat the vegetables.
4. Bake the chicken and vegetables.
5. After 30 minutes, add the zucchini and mix in to cover with the oil.
6. After 45 minutes, remove the vegetables and check the chicken by cutting inside one of the pieces to see if it’s cooked. The outside will be golden. If it’s not, cook for another 10–15 minutes.
7. Season chicken and vegetables with sea salt and pepper to taste. Serve.
Tip: For more flavour, drizzle both chicken and vegetables with Sriracha sauce or lemon juice.
Salmon Stir-Fry with Veggies
INGREDIENTS
• 2 (4-oz or 112-g) wild salmon fillets or 1 (8-oz or 225g) piece
• 3 tbsp tamari or coconut aminos
• 2 tsp grated fresh ginger
• 1 large clove garlic, peeled and chopped
• 2 tsp raw honey
• 4 tbsp oil for sautéing such as peanut, sesame, or rice bran oil, divided
• 2-4 large shitake mushrooms, chopped
• 2 unpeeled carrots, sliced
• 3 cups grated red cabbage
• 2 cups baby bok choy, cut into pieces
• 2 green onions, chopped
• Black pepper to taste
• 2 cups cooked brown rice
Stir-frying requires high heat and quick cooking. Don’t stir-fry more than two servings at a time. Too much in the frying pan is not good for quick cooking. For four servings, do it twice.
INSTRUCTIONS
1. Prepare all the ingredients ahead of time as the cooking process is fast.
2. Cut the salmon into 1- to 2-inch square pieces.
3. Mix the tamari or coconut aminos, ginger, garlic, and honey together.
4. Place a large skillet on the stove on high heat (but not the highest setting). Add two tablespoons of oil and let it heat for one minute.
5. Add the mushrooms and carrots. Cook for 3–4 minutes, stirring frequently.
6. Add the cabbage and cook until the vegetables are almost soft. Add the bok choy and cook for another two minutes.
7. Add the green onions and lightly mix. Remove the vegetables from the skillet and set aside.
8. Return the skillet to the stove on medium-high heat and add the remaining 2 tablespoons of oil. Add the salmon. Stir-fry 5–10 minutes, until the salmon flakes when poked with a fork. If the salmon starts to stick, add a small amount of water as needed and scrape any bits off the bottom of the frying pan as you go. If the salmon sticks too much, lower the temperature.
9. Add the tamari mixture and mix in as the salmon is cooking.
10. Return the vegetables to the skillet with the salmon.
11. Toss them all together and heat through. Add pepper to taste. Serve with brown rice (see recipe on page 42).
Tip 1: To cook faster, grate the carrots and cook the carrots, mushrooms, and cabbage at the same time.
Tip 2: For quicker meals, purchase a natural Asian sauce such as teriyaki or Ponzu where all the flavourings are mixed for you. Substitute for the tamari, ginger, garlic, and honey.
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SNACKS
Chocolate Coconut Chia Pudding
INGREDIENTS
Serves 4.
• 1 (3 1/2-oz or 100-g) chocolate bar (70% cocoa solids or higher)
• 3 tbsp unsweetened shredded coconut, sulfite free
• 1 1/2 cups whole cow’s milk (preferably organic), or almond or coconut milk (carrageenan free)
• 6 tbsp chia seeds
• 3 tbsp maple syrup
• Pinch sea salt
• 1/8 tsp pure vanilla extract (optional)
• Fruits, nuts, and/or seeds for garnish (your choice)
INSTRUCTIONS
1. Break the chocolate up into chunks so it will melt easier.
2. Place the chocolate and coconut in a medium bowl.
3. Put the milk in a small saucepan and heat the milk just to the boiling point. Pour the milk on the chocolate and coconut.
4. Let sit for two minutes to melt the chocolate. Mix well.
5. Add the chia seeds, maple syrup, sea salt, and vanilla (if using). Mix again.
6. Pour into four ramekins or small dishes.
7. Let cool for about an hour and then put in the refrigerator to chill for three hours or until set.
8. Top with fruit, nuts, and seeds of your choice.
Gluten-Free Peach Raspberry Almond Muffins
INGREDIENTS
Makes 6-8.
• 2 3/4 cups almond flour
• 4 1/2 tsp ground chia seeds
• 1 tsp baking soda
• 1/2 cup coconut oil or butter, melted
• 2 eggs
• 1/2 tsp sea salt
• 1/2 cup maple syrup
• 1/4 tsp pure vanilla extract
• 1/2 cup frozen or fresh raspberries, chopped
• 1/2 cup chopped frozen peach pieces
INSTRUCTIONS
1. Preheat the oven to 325 degrees F.
2. Combine the almond flour, chia seeds, baking soda, coconut oil or butter, eggs, sea salt, maple syrup, and vanilla together and mix well.
3. Fold in the raspberries and peaches.
4. Line a muffin pan with paper muffin liners. Spoon the mixture into the muffin cavities (to around three quarters full).
5. Bake for 20–25 minutes, or until muffin springs back to the touch.
6. Remove from the oven and let cool for five minutes.
7. Remove the muffins from the muffin tin and serve. Enjoy!
Tip: Smaller pieces of fruit work best. If they’re too large, the muffin will sink more in the middle. If they do sink, it’s not an issue as they’re cooked.
Sauerkraut Hummus
INGREDIENTS
• 1 (14-oz or 400-g) can cooked chickpeas, salt free, drained and rinsed
• 1 clove garlic, peeled
• 1/2 cup tahini (ground sesame seeds)
• 2/3 cup sauerkraut
• 1 tsp ground cumin or paprika (more can be added if desired)
• 1/4 cup olive oil
• 1/4 cup lemon juice or apple cider vinegar (add and adjust to taste)
• Sea salt and black pepper to taste
INSTRUCTIONS
1. Place the chickpeas, garlic, tahini, sauerkraut, cumin or paprika, and olive oil in a food processor and process until smooth.
2. Add lemon juice to taste and to aid making the hummus smooth. Extra olive oil or water can be added to make the hummus smoother and give it the texture you like best.
3. Season with sea salt and pepper to taste. It’s now ready to use.
4. If not using right away, place the hummus in a container with a lid and store in the refrigerator. It will keep for 5–7 days. It can also be stored in the freezer if it’s not going to be consumed within the week.
Trail Mix Bars
INGREDIENTS
Makes 8 bars
• 3/4 cup Brown Rice Crisps
• 1/4 cup Thompson raisins
• 1 1/3 cups quick-cooking oats or quinoa flakes
• 1/4 cup chopped raw pecans or peanuts
• 1/4 cup dark chocolate chips
• Pinch sea salt
• 1/4 cup butter or coconut oil
• 3 tbsp raw honey
• 1 tbsp non-chlorinated water
• 1/2 cup sucanat, organic yellow brown sugar, or coconut sweetener
INSTRUCTIONS
1. Put the Brown Rice Crisps, raisins, oats or quinoa flakes, pecans or peanuts, chocolate chips, and sea salt in a large bowl.
2. Put the butter or coconut oil, honey, water, and sucanat or sweetener in a small saucepan. Bring to a boil and lower to medium heat.
3. Continue to cook for four minutes. Mixture should thicken easily when dropped from a spoon. And it will get thicker when cooled. This holds the bars together.
4. Pour the mixture into the bowl with the other ingredients. Toss together with two spoons. Don’t touch the butter mixture as it’s very sticky and can burn.
5. Transfer mixture to an 8 x 8-inch pan. Press down the mixture so that it’s flat. You can use a piece of parchment paper on top to help press it flat. Let cool.
Tip: You may find it’s easier to remove these bars from the pan if you line the bottom with parchment paper.
Chocolate Nut Butter Rice Crisps
INGREDIENTS
Makes 12 squares.
• 1/2 cup maple syrup or brown rice syrup
• 1 (3 1/2-oz or 100-g) chocolate bar (at least 70% cocoa solids)
• 1 cup natural peanut butter or cashew butter
• 1/4 tsp sea salt
• 1/4 tsp pure vanilla extract
• 3 1/2 cups brown rice crisps
• 1/2 cup unsweetened coconut, sulfite free
INSTRUCTIONS
1. Melt the syrup and chocolate in the top of a double boiler over medium heat.
2. When the chocolate is melted, add the nut butter, salt, and vanilla. Mix until smooth.
3. Fold in the brown rice crisps and coconut to combine.
4. Spread in an 8- x 8-inch pan lined with parchment paper and press down.
5. Chill, cut into 12 squares, and serve, or store in an airtight container in the refrigerator.
These will keep for several days, or they can be frozen for longer storage.
Tip: To line the pan with parchment: Cut a 10-inch square of parchment paper. Fit it into the pan by creating folds as the paper is pushed into the corners of the pan. The folds may not stay, but once the mixture is pressed into the pan, they will. This will make it easy to lift the cold mixture out of the pan, so it can be cut into squares.
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Andrea O’Callaghan is a Registered Holistic Nutritionist based in St. John’s, Newfoundland.
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