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Revitalizing Retreat Salad: A Delicious Twist on Jennifer Aniston’s Favorite

Jennifer Aniston’s Salad. Step into the kitchen and prepare to embark on a culinary journey with a salad that embodies health, flavor, and simplicity. Inspired by Jennifer Aniston’s famous healthy salad that she reported often ate on-set, this revitalizing salad is perfect for those moments when you crave something nourishing yet delightful, whether you’re lounging solo or hosting a gathering under the summer sun. When I’m on retreat in my mountain house, I will often make a big bowl of this to keep on hand and it’s perfect for both summer, lunch and dinner.

Ingredients:

  • 1 cup tricolor quinoa, uncooked
  • 2 cups water
  • 1 can (15 oz) organic chickpeas, drained and rinsed
  • 1 cup shelled roasted pistachios
  • 1 1/2 cups cucumbers, diced
  • 1/2 cup red onion, finely diced
  • 3/4 cup fresh mint, chopped
  • 3/4 cup fresh parsley, chopped
  • 3/4 cup crumbled feta cheese
  • juice of 2 lemons (about 1/4 cup)
  • 1 teaspoon honey
  • 1/4 cup extra virgin olive oil
  • Salt and pepper to taste

jennifer-aniston-salad

Instructions:

  1. Cook the Quinoa: Rinse the quinoa thoroughly under cold water. In a medium-sized pot, combine the quinoa and water. Bring to a boil over high heat, then reduce the heat to low. Cover and let it simmer for about 15 minutes, until the quinoa is tender and the water is absorbed. Remove from heat and let it sit covered for 5-10 minutes. Fluff the quinoa with a fork and transfer it to a large mixing bowl.
  2. Prepare the Salad: To the cooked quinoa, add the chickpeas, roasted pistachios, diced cucumbers, finely diced red onion, chopped mint, chopped parsley, and crumbled feta cheese.
  3. Dress it Up: In a small bowl, whisk together the lemon juice, honey, and extra virgin olive oil. Season with salt and pepper to taste.
  4. Combine and Serve: Pour the dressing over the salad ingredients in the large bowl. Gently toss everything together until well combined and evenly coated with the dressing.
  5. Enjoy the Flavor Fusion: Serve the salad immediately, allowing the flavors to meld together beautifully. Alternatively, refrigerate it for a few hours to let the flavors deepen before serving.

jennifer-aniston-salad1

Savor Every Bite: This revitalizing salad not only nourishes the body but also delights the palate with its harmonious blend of textures and flavors. Whether you’re treating yourself to a solitary meal or sharing it with loved ones, this salad promises to be a refreshing highlight of any gathering, and can act as a stand alone vegetarian meal. Dive in and enjoy the essence of Jennifer Aniston’s favorite  salad, re-imagined with a touch of culinary allure.

the-best-jennifer-aniston-salad

the-best-jennifer-aniston-salad

Revitalizing Retreat Salad: A Delicious Twist on Jennifer Aniston's Favorite

Step into the kitchen and prepare to embark on a culinary journey with a salad that embodies health, flavor, and simplicity. Inspired by Jennifer Aniston's famous healthy salad that she reported often ate on-set, this revitalizing salad is perfect for those moments when you crave something nourishing yet delightful, whether you're lounging solo or hosting a gathering under the summer sun. When I'm on retreat in my mountain house, I will often make a big bowl of this to keep on hand and it's perfect for both summer, lunch and dinner.

Ingredients
  

  • 1 cup tricolor quinoa uncooked
  • 2 cups water
  • 1 can 15 oz organic chickpeas, drained and rinsed
  • 1 cup shelled roasted pistachios
  • 1 1/2 cups cucumbers diced
  • 1/2 cup red onion finely diced
  • 3/4 cup fresh mint chopped
  • 3/4 cup fresh parsley chopped
  • 3/4 cup crumbled feta cheese
  • juice of 2 lemons about 1/4 cup
  • 1 teaspoon honey
  • 1/4 cup extra virgin olive oil
  • Salt and pepper to taste

Instructions
 

  • Cook the Quinoa: Rinse the quinoa thoroughly under cold water. In a medium-sized pot, combine the quinoa and water. Bring to a boil over high heat, then reduce the heat to low. Cover and let it simmer for about 15 minutes, until the quinoa is tender and the water is absorbed. Remove from heat and let it sit covered for 5-10 minutes. Fluff the quinoa with a fork and transfer it to a large mixing bowl.
  • Prepare the Salad: To the cooked quinoa, add the chickpeas, roasted pistachios, diced cucumbers, finely diced red onion, chopped mint, chopped parsley, and crumbled feta cheese.
  • Dress it Up: In a small bowl, whisk together the lemon juice, honey, and extra virgin olive oil. Season with salt and pepper to taste.
  • Combine and Serve: Pour the dressing over the salad ingredients in the large bowl. Gently toss everything together until well combined and evenly coated with the dressing.
  • Enjoy the Flavor Fusion: Serve the salad immediately, allowing the flavors to meld together beautifully. Alternatively, refrigerate it for a few hours to let the flavors deepen before serving.

Notes

Savor Every Bite: This revitalizing salad not only nourishes the body but also delights the palate with its harmonious blend of textures and flavors. Whether you're treating yourself to a solitary meal or sharing it with loved ones, this salad promises to be a refreshing highlight of any gathering, and can act as a stand alone vegetarian meal. Dive in and enjoy the essence of Jennifer Aniston's favorite  salad, re-imagined with a touch of culinary allure.

Festive Vegetarian Main Course- Eggplant Parmesan Stacks

Serves 4

I had quiet holiday retreat and wanted to make a decadent gourmet vegetarian dinner, and this was amazing. You can use vegan cheese or regular cheese, your choice, either way these eggplant steaks make a great main course! The key is a slightly spicy homemade tomato red pepper marinara sauce, blender-free- and infinitely better than prepared sauce. This is great paired with oven roasted asparagus or broccoli rabe.

Ingredients for the Marinara Sauce:

  • 1 large red bell pepper (chopped)*
  • 1½ cups organic tomatoes (chopped)
  • 2 cloves garlic (minced)
  • 4 tbsp olive oil
  • 2 tsp dried oregano
  • 1½ tsp salt
  • ½ cup diced yellow onion
  • 1 tsp crushed red pepper
  • ½ tsp onion powder
  • ½ tsp honey
  • ½ tsp garlic power
  • ¼ tsp ground black pepper
  • 1½ cups water

pexels-zen-chung-5529596

Instructions:

*(Optional Pre-Roasting) Heat oven to 400ºF, and roast: sliced peppers, garlic, onions and tomatoes on a cookie sheet with 2T olive oil for 20 minutes, then broil for 2. When finished, place all vegetables on cutting board and then coarsely chop to 1/2″, leave some texture.

  1. Use a thick bottomed pot and heat olive oil on medium.
  2. Saute all ingredients except the water for 5 minutes, until onions are clear.
  3. Add water and stir, cover and simmer on warm.

___________________

Ingredients for the Eggplant Steaks and side:

  • 3 medium eggplants, enough for about 20, 5″d. steaks, cut into about 1cm h.
  • 2 cups of breadcrumbs, gluten free or panko are fine
  • ½ tsp salt and pepper to taste
  • 6-8 eggs in a medium bowl, whisked together
  • 1 cup olive oil
  • 1 bunch of fresh spinach leaves washed
  • 8 oz./1 packet of mozzarella cheese (vegan is ok)
  • 2 tablespoons grated Parmesan cheese (vegan is ok)
  •  1 bunch parsley and roasted red peppers for garnish
  • 1 large packet of asparagus or 2 bunches of broccoli rabe. (Optional roasted fingerling potatoes, side salad and garlic bread

Instructions:

  1. Heat a large frying pan, cast iron in the best with olive oil, to medium high.
  2. Take a shallow medium bowl, and place breadcrumbs, Parmesan and salt mixed together.
  3. Dunk each eggplant steak into egg mixture and then into breadcrumbs, and then fry.
  4. Wash asparagus and put on a cookies sheet, drizzle with olive oil and a pinch of sea salt, roast for 15 minutes at 425ºF.
  5. Before Serving, place eggplants topped with mozzarella in oven on broil for 2 minutes, to melt cheese.
  6. To Serve: Spread a thin layer of marinara sauce on the bottom of each plate, and alternate each steak with spinach, top with red pepper and parsley, serve with asparagus.
  7. Serve hot with a side salad or home-made crusty garlic bread, perfect paired with a deep bodied, organic Cabernet.

Notes: Vegan Mozzarella – If you’re using vegan cheese, I prefer Miyoko ™ fresh mozzarella that melts well or shredded Follow Your Heart ™ Mozzarella.

 

eggplant-parmesean-stacks

HappyForks-analyzer

Photo by Zen Chung: https://www.pexels.com/photo/ripe-healthy-eggplants-placed-in-box-in-farm-5529596/

eggplant-parmesean-stacks

Festive Vegetarian Main Course- Eggplant Parmesan Stacks

I had quiet holiday retreat and wanted to make a decadent gourmet vegetarian dinner, and this was amazing. You can use vegan cheese or regular cheese, your choice, either way these eggplant steaks make a great main course! The key is a slightly spicy homemade tomato red pepper marinara sauce, blender-free- and infinitely better than prepared sauce. This is great paired with oven roasted asparagus or broccoli rabe.

Ingredients
  

  • 1 large red bell pepper chopped*
  • cups organic tomatoes chopped
  • 2 cloves garlic minced
  • 4 tbsp olive oil
  • 2 tsp dried oregano
  • tsp salt
  • ½ cup diced yellow onion
  • 1 tsp crushed red pepper
  • ½ tsp onion powder
  • ½ tsp honey
  • ½ tsp garlic power
  • ¼ tsp ground black pepper
  • cups water
  • 3 medium eggplants enough for about 20, 5"d. steaks, cut into about 1cm h.
  • 2 cups of breadcrumbs gluten free or panko are fine
  • ½ tsp salt and pepper to taste
  • 6-8 eggs in a medium bowl whisked together
  • 1 cup olive oil
  • 1 bunch of fresh spinach leaves washed
  • 8 oz./1 packet of mozzarella cheese vegan is ok
  • 2 tablespoons grated Parmesan cheese vegan is ok
  • 1 bunch parsley and roasted red peppers for garnish
  • 1 large packet of asparagus or 2 bunches of broccoli rabe. (Optional roasted fingerling potatoes side salad and garlic bread

Instructions
 

  • *(Optional Pre-Roasting) Heat oven to 400ºF, and roast: sliced peppers, garlic, onions and tomatoes on a cookie sheet with 2T olive oil for 20 minutes, then broil for 2. When finished, place all vegetables on cutting board and then coarsely chop to 1/2", leave some texture.
  • Use a thick bottomed pot and heat olive oil on medium.
  • Saute all ingredients except the water for 5 minutes, until onions are clear.
  • Add water and stir, cover and simmer on warm.
  • Heat a large frying pan, cast iron in the best with olive oil, to medium high.
  • Take a shallow medium bowl, and place breadcrumbs, Parmesan and salt mixed together.
  • Dunk each eggplant steak into egg mixture and then into breadcrumbs, and then fry.
  • Wash asparagus and put on a cookies sheet, drizzle with olive oil and a pinch of sea salt, roast for 15 minutes at 425ºF.
  • Before Serving, place eggplants topped with mozzarella in oven on broil for 2 minutes, to melt cheese.
  • To Serve: Spread a thin layer of marinara sauce on the bottom of each plate, and alternate each steak with spinach, top with red pepper and parsley, serve with asparagus.

Notes

Serve hot with a side salad or home-made crusty garlic bread, perfect paired with a deep bodied, organic Cabernet.
Notes: Vegan Mozzarella - If you're using vegan cheese, I prefer Miyoko (tm) fresh mozzarella that melts well or shredded Follow Your Heart (tm) Mozzarella.

Nutrient Dense-Seed and Nut Paleo Keto Bread

This is the first winter snow of the season, so I decided to make a comforting, low-carb keto Paleo nut bread to warm up the house! This is a very dense, high-protein, super-food nut bread that’s pretty versatile so if you don’t have all the ingredients you can mix and match certain nuts and flours. This bread is perfect for your morning breakfast slathered with real butter or vegan butter, jam, and it will certainly give you energy all morning.

It would be good if you had a pretty small bread baking bread tin. The one I used is 4″ x 6″ x 2″h, because this wheat flour-less bread is so dense and believe it or not a few cups of flour and seeds fit into a little teeny tiny baking tin. It’s also really good idea if you have a piece of parchment paper line the baking tin with. If you don’t have a small baking tin like that, then just form it into an oval bread roll and bake in oven on cookie sheet with parchment paper. Serves four, about 10 slices.

nut-bread

 

Ingredients:

• 1/4 cup whole almonds
• 1/4 cup whole walnuts
• 1/2 cup pumpkin seeds
• 1/4 cup sunflower seeds
• 1/4 cup flax seeds or flax meal
• 3 tablespoons chia seeds
• 3 tablespoons hulled sesame seeds
• 1 1/2 cups organic almond flour superfine
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• 3 eggs (for vegans, you can use 3 flax eggs)
• 1/2 cup melted coconut oil
• 2 tablespoon or maple syrup or honey

paleo-nut-bread

Directions:

• Preheat the oven to 350 degrees F.
• Place the whole almonds and walnuts in a blender or food processor, and lightly chop.
• In a bowl, combine the flour, baking powder and soda, salt and stir well.
• In another bowl, beat the three eggs together and then stir in all nuts, eggs, melted coconut oil and sweetener, combine with flour mixture and stir to mix well.
• Line a 6×4 or 8×4 inch loaf pan with parchment paper. Spread the mixture into the lined loaf pan and use a spoon to smooth down the surface. Sprinkle the top with some extra pumpkin, flax and sesame seeds.
• Bake the bread on the middle shelf for 45-50 minutes or until a toothpick inserted into the center of the bread comes out clean. Let the bread cool completely and then remove it from the pan.
• Store the bread in the refrigerator in an airtight container or wrap with plastic wrap. It will keep for about 4 days.
• Serve warmed with butter and/or jam!

keto-seed-bread

keto-seed-bread

Nutrient Dense-Seed and Nut Paleo Keto Bread

This is the first winter snow of the season, so I decided to make a comforting, low-carb keto Paleo nut bread to warm up the house! This is a very dense, high-protein, super-food nut bread that's pretty versatile so if you don't have all the ingredients you can mix and match certain nuts and flours. This bread is perfect for your morning breakfast slathered with real butter or vegan butter, jam, and it will certainly give you energy all morning.

Equipment

  • 4" x 6" x 2"h baking tin, parchment paper

Ingredients
  

  • 1/4 cup whole almonds
  • 1/4 cup whole walnuts
  • 1/2 cup pumpkin seeds
  • 1/4 cup sunflower seeds
  • 1/4 cup flax seeds or flax meal
  • 3 tablespoons chia seeds
  • 3 tablespoons hulled sesame seeds
  • 1 1/2 cups organic almond flour superfine
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 3 eggs for vegans, you can use 3 flax eggs
  • 1/2 cup melted coconut oil
  • 2 tablespoon or maple syrup or honey

Instructions
 

  • Preheat the oven to 350 degrees F.
  • Place the whole almonds and walnuts in a blender or food processor, and lightly chop.
  • In a bowl, combine the flour, baking powder and soda, salt and stir well.
  • In another bowl, beat the three eggs together and then stir in all nuts, eggs, melted coconut oil and sweetener, combine with flour mixture and stir to mix well.
  • Line a 6x4 or 8x4 inch loaf pan with parchment paper. Spread the mixture into the lined loaf pan and use a spoon to smooth down the surface. Sprinkle the top with some extra pumpkin, flax and sesame seeds.
  • Bake the bread on the middle shelf for 45-50 minutes or until a toothpick inserted into the center of the bread comes out clean. Let the bread cool completely and then remove it from the pan.
  • Store the bread in the refrigerator in an airtight container or wrap with plastic wrap. It will keep for about 4 days.
  • Serve warmed with butter and/or jam!

Impossible™ Meat with Cheese and Tomato Puff Pastries

We were invited to dinner one night and our friends produced this absolutely decadent vegetable filled puff pastry entrée. Here I have modified the recipe to use Impossible™ meat, and it’s just as good! I have found that sharp white cheddar is the most flavorful, but feel free to replace the dairy with dairy-free vegan options. There are a lot of ingredients but once they are all put together it actually cooks up very quickly so it’s an easy-to-make entrée that’s served best with a fresh green garden salad.

INGREDIENTS:

  • 1 12 oz. packet of Impossible™ ground plant based ground meat or any ground veg. meat
  • 1 carton of Pepperidge Farm or Dufour puff pastry defrosted
  • 2 large heirloom organic tomatoes
  • 1/2 c.olive oil and or ghee
  • 1/2 red pepper chopped
  • 2 small carrots chopped
  • 1/2 onion chopped
  • 8 large slices of sharp white cheddar or Havarti or sharp vegan cheese
  • 1 egg
  • 1/2 t. Herbs de Provence
  • 1/2 t. onion powder
  • 2 garlic cloves
  • Salt and Pepper to taste
  • 1 vegetable bouillon cube
  • 2 small fingerling potatoes, finely diced
  • 1 cup (0.24 l) of heavy cream or unsweetened creamy oat milk

puff-pastry

INSTRUCTIONS:

  1. Preheat oven to 350 degrees F
  2. Cut one medium size onion, the same amount of carrot, and one small potato (I used two yellow fingerling potatoes) into small pieces and sauté them in a pot. (I use Ghee.)
  3. Cut two garlic cloves into small pieces and add them when the rest is almost ready
  4. Transfer this mixture to a glass bowl
  5. In the same pot, fry one pound of Impossible meat
  6. Add some olive oil ( 3 – 4 tablespoons)
  7. Season with salt, Herbs de Provence, pepper, onion powder, and a portion of a vegetable bouillon cube (maybe a third of a cube)
  8. Add one finely cut up red bell pepper
  9. Once done, transfer this to the same bowl
  10. Add one egg and 2 – 3 tablespoons of heavy whipping cream and mix all of it
  11. Roll out the pastry: one carton (each contains one sheet). Don’t roll them too thin or the pastries will break when you transfer them to a baking tray
  12. Cut each sheet so that you obtain 4 rectangles (so 8 total)
  13. Distribute the filling, use two heaping tablespoons per square
  14. Add tomato slices (two slices of a large heirloom tomato)
  15. Sprinkle salt and pepper on the tomato slices – not too much salt, though, because we are going to add cheese.
  16. Add cheese (I used sliced Havarti)
  17. Fold the pastry over and close it into pouches
  18. Whatever way you have to make a seam
  19. I start at one end of the seam and pull the edges with my fingers, folding them over themselves until I reach the end of the seam
  20. Put on a baking tray lined with parchment paper and bake in a pre-heated oven at 350 F for 45 min to an hour (I have also made them at 400 degrees for 30 minutes if you don’t have much time)
  21. Paint the pastries with egg, oil, or ghee 5 minutes before serving
  22. Cool for 5 mins. before serving, best with a fresh green garden salad.

Serves 4.

puff-pastry-impossible

puff-pastry-impossible

Impossible Meat with Cheese and Tomato Puff Pastries

We were invited to dinner one night and our friends produced this absolutely decadent vegetable filled puff pastry entrée. Here I have modified the recipe to use Impossible™ meat, and it's just as good! I have found that sharp white cheddar is the most flavorful, but feel free to replace dairy with dairy-free vegan options. There are a lot of ingredients but once they are all put together it actually cooks up very quickly so it's an easy-to-make entrée that's served best with a fresh green garden salad.
Servings 4

Ingredients
  

  • 1 12 oz. packet of Impossible™ ground plant based ground meat or any ground veg. meat
  • 1 carton of Pepperidge Farm or Dufour puff pastry defrosted
  • 2 large heirloom organic tomatoes
  • 1/2 c.olive oil and or ghee
  • 1/2 red pepper chopped
  • 2 small carrots chopped
  • 1/2 onion chopped
  • 8 large slices of sharp white cheddar or Havarti or sharp vegan cheese
  • 1 egg
  • 1/2 t. Herbs de Provence
  • 1/2 t. onion powder
  • Salt and Pepper to taste
  • 1 vegetable bouillon cube
  • 2 small fingerling potatoes finely diced
  • 1 cup 0.24 l of heavy cream or unsweetened creamy oat milk

Instructions
 

  • Preheat oven to 350 degrees F
  • Cut one medium size onion, the same amount of carrot, and one small potato (I used two yellow fingerling potatoes) into small pieces and sauté them in a pot. (I use Ghee.)
  • Cut two garlic cloves into small pieces and add them when the rest is almost ready
  • Transfer this mixture to a glass bowl.
  • In the same pot, fry one pound of Impossible meat
  • Add some olive oil ( 3 – 4 tablespoons)
  • Season with salt, Herbs de Provence, pepper, onion powder, and a portion of a vegetable bouillon cube (maybe a third of a cube)
  • Add one finely cut up red bell pepper
  • Once done, transfer this to the same bowl
  • Add one egg and 2 – 3 tablespoons of heavy whipping cream and mix all of it
  • Roll out the pastry: one carton (each contains one sheet). Don't roll them too thin or the pastries will break when you transfer them to a baking tray
  • Cut each sheet so that you obtain 4 rectangles (so 8 total)
  • Distribute the filling
  • Add tomato slices (two slices of a large heirloom tomato is what I used)
  • Sprinkle salt and pepper on the tomato slices – not too much salt, though, because we are going to add cheese.
  • Add cheese (I used sliced Havarti)
  • Fold the pastry over and close it into pouches
  • Whatever way you have to make a seam
  • I start at one end of the seam and pull the edges with my fingers, folding them over themselves until I reach the end of the seam
  • Put on a baking tray lined with parchment paper and bake in a pre-heated oven at 350 F for 45 min to an hour (I have also made them at 400 degrees for 30 minutes if you don’t have much time)
  • Paint the pastries with egg, oil, or ghee 5 minutes before serving
  • Cool for 5 mins. Before serving, best with a fresh green garden salad.
  • Serves 4.

I just discovered Chia seeds and add them to my overnite oats or smoothie every morning. They are tiny black or white seeds that come from the plant Salvia hispanica, which is native to Mexico and Guatemala. They have been consumed for thousands of years and were a staple food in ancient Mayan and Aztec diets. They have gained popularity in recent years due to their numerous health benefits as they are highly nutritious and are considered a superfood. They are kind of amazing, if you add them to liquid they expand and form a gel-like outer substance called mucilage, similar to flax seed that’s great for your digestion. You can get them at any health food store, choose well-sourced organic chia. Here are some of the key health benefits of chia seeds:

 

1. Nutritional Profile: Chia seeds are packed with essential nutrients. They are an excellent source of fiber, providing both soluble and insoluble types. They also contain a good amount of protein, healthy fats (including omega-3 fatty acids), vitamins (such as vitamin B, vitamin E), and minerals (including calcium, magnesium, and phosphorus).

2. High in Antioxidants: Chia seeds are rich in antioxidants, which help protect the body against oxidative stress caused by free radicals. Antioxidants play a vital role in reducing inflammation and lowering the risk of chronic diseases.

3. Promote Digestive Health: The high fiber content in chia seeds can contribute to healthy digestion. They absorb water and form a gel-like substance in the digestive tract, aiding in regular bowel movements and preventing constipation. Additionally, the fiber content helps promote the growth of beneficial bacteria in the gut.

4. Weight Management: Chia seeds can be a valuable addition to a weight loss or weight management plan. Due to their high fiber and protein content, they can help promote feelings of fullness and reduce appetite, potentially leading to lower calorie intake.

5. Heart Health: The omega-3 fatty acids found in chia seeds, particularly alpha-linolenic acid (ALA), are beneficial for heart health. They help reduce inflammation, lower blood pressure, improve cholesterol levels, and decrease the risk of heart disease.

6. Blood Sugar Regulation: Chia seeds have a low glycemic index, meaning they are digested and absorbed slowly, resulting in a gradual release of glucose into the bloodstream. This characteristic can help stabilize blood sugar levels, making chia seeds beneficial for individuals with diabetes or those aiming to manage their blood sugar.

7. Bone Health: Chia seeds contain essential minerals like calcium, magnesium, and phosphorus, which are vital for maintaining healthy bones. These minerals contribute to bone strength and density, reducing the risk of osteoporosis and fractures.

pexels-delphine-hourlay-691162

Oatless Porridge With Chia Recipe

Ingredients:

½ cup dairy free milk
2 tablespoons shredded coconut
2 tablespoons chia seeds (you can also pre-soak these overnight)
½ banana, mashed
¼ cup berries of choice
Dash cinnamon

Directions:

Take out a bowl and mash ½ banana, top with dairy free milk, shredded coconut, chia seeds or flax meal, top with berries and a dash of cinnamon and serve.

Warm version: Add mashed banana and dairy free milk to a pot on the stove and warm for 2-3 minutes. Place in bowl and top with remaining ingredients.

You can also do a three day Healing Diet Cleanse, with chia.

It’s important to note that while chia seeds offer several potential health benefits, they should be consumed as part of a balanced diet and not relied upon as a sole solution for any specific health condition. As with any dietary changes, it’s recommended to consult with a healthcare professional or a registered dietitian for personalized advice. Statements not evaluated by the FDA.

————————-

National Institutes of Health: Office of Dietary Supplements. Dietary supplement label database: chia seed.

https://www.britannica.com/plant/chia

https://www.verywellhealth.com/chia-seeds-uses-nutrition-and-more-7378110

image: https://www.pexels.com/photo/delicious-desserts-in-glass-jars-beside-a-pair-of-spoons-and-textile-5803166/

Burrata with Zucchini and Pesto

This makes a stunning side dish or light spring/summer main course. The zucchini are soft inside and crispy on the outside as we can turn our oven into an air-fryer. All topped with a creamy burrata finished with flavorful pesto. The crushed red pepper and salt rouse the taste buds, as this dish is a fresh work of art!

Ingredients:

 

▪ 3 large zucchini green and or yellow, cut into 1/2-inch rounds
▪ 2-3 sliced organic Roma tomatoes
▪ 3 tablespoon extra-virgin olive oil
▪ 1⁄2 teaspoon crushed red pepper
▪ 1⁄4 teaspoon salt
▪ 8 oz. burrata ball or balls, fresh mozzarella works too
▪ 5 tablespoons pesto
▪ .5 oz. fresh basil leaves

 

Directions:

1. Preheat to 425°F.
2. Oil a baking sheet lightly and place zucchini on there next to each other, single layer.
3. Brush with remaining olive oil and sprinkle red peppers and salt on top.
4. Roast for about 10 minutes,
5. Then turn on broiler and broil for 5 minutes, being careful not to burn.
6. Remove from oven and arrange with burrata, tomatoes and fresh basil.
7. Drizzle pesto and serve!

burrata-with-pesto-zucchini

burrata-with-pesto-zucchini

Burrata with Zucchini and Pesto

This makes a stunning side dish or light spring/summer main course. The zucchini are soft inside and crispy on the outside as we can turn our oven into an air-fryer. All topped with a creamy burrata finished with flavorful pesto. The crushed red pepper and salt rouse the taste buds, as this dish is a fresh work of art!

Ingredients
  

  • 3 large zucchini green and or yellow cut into 1/2-inch rounds
  • 2-3 sliced organic Roma tomatoes
  • 3 tablespoon extra-virgin olive oil
  • 1⁄2 teaspoon crushed red pepper
  • 1⁄4 teaspoon salt
  • 8 oz. burrata ball or balls fresh mozzarella works too
  • 5 tablespoons pesto
  • .5 oz. fresh basil leaves

Instructions
 

  • Preheat to 425°F.
  • Oil a baking sheet lightly and place zucchini on there next to each other, single layer.
  • Brush with remaining olive oil and sprinkle red peppers and salt on top.
  • Roast for about 10 minutes,
  • Then turn on broiler and broil for 5 minutes, being careful not to burn.
  • Remove from oven and arrange with burrata, tomatoes and fresh basil.
  • Drizzle pesto and serve!

Serves 4.

Total time: 30 minutes.

This was adapted from the recipe on Eating Well, By Ali Ramee | Published on August 15, 2022

DIY- Collagen Chebe Butter for Hair Repair

Have you ever seen the glamorous shiny hair in film stars and wondered what they use? This natural formula really works and is better than any commercial product that I have found ready-made. Chebe powder has been used by women in Chad who are world renowned for having very long and healthy hair. Chebe is often used in its ground form, but dries on the hair and when you wash it out, you have powder like coffee grounds everywhere, and can be irritating to the scalp. This recipe creates an easy olive oil infusion, no mess!

Perfect as an intensive conditioner for dry and damaged hair, a leave in daily treatment or a mask infusion, this hair butter recipe is organic, simple to make and nourishing to many hair types. Chebe is powerful, and should not be used on the scalp, as it can cause mild itching in any form, but I use it as both a mask and daily leave in, and my hair has never been as shiny and emollient as it is now! You can also try this hair butter and omit the chebe infusion.

Ingredients:

  • 3/4 cup Braggs organic extra virgin olive oil
  • 2.5 tsp. Chebe powder
  • 5 T. Coconut oil
  • 3 T. Cocoa butter
  • 1 tsp. Lanolin
  • 2 T. of Shea butter
  • 2 T. of Castor oil
  • 1 T. Collagen powder
  • 20 drops of Lavender essential oil
  • 1 tsp. of Beeswax
  • 1 tsp. Borax (a safe and natural ingredient used to get a whipped texture)
  • 1/3 cup Water

chebe-infusion

Instructions:

Pour the olive oil into a nonstick saucepan and stir the chebe powder into it. Cook, covered on low heat to 2 hours.

Strain the chebe powder from oil with a tea strainer or cheesecloth, and dispose of powder.

Pour infused olive oil back into the pan, and melt all other ingredients one by one except the water and borax on very low heat, stirring constantly.

When melted take off of heat and cool for 30 minutes to a warm temp 100ºF/40ºC, mixture will still be liquid. You can place the mixture in the freezer to cool it rapidly.

In another pan dissolve the borax into the water and heat on low.

After a few minutes have passed, remove the from the freezer and use a spatula to scrape down the sides of the bowl. You can now begin to whip up the mixture with an electric beater, on slow, stopping once or twice to scrape sides of the mixer.

Then, slowly add the water and borax mixture while whipping and the cream will now start to become light, whipped and fluffy like a butter.

Whip it until the butter holds its shape, but can still pour.

Once you’ve gotten to a whipped texture, you can transfer your mixture to jars for storage. Store in refrigerator until ready to use.

Experiment!

Feel free to add more nutritive items like 1 tsp.- 1 T.: argan oil, vitamin E, avocado oil, aloe oil, and 1 T. of apple cider vinegar to prevent molding and your choice of essential oils like tea tree and rosemary. You can also simplify the recipe by using fewer oils/butters and experimenting with those that work best for your hair, but do not omit the beeswax or borax, otherwise the mixture will not become a whipped butter consistency. You can make this without the Chebe powder infusion if you don’t have it or it irritates your scalp.

How to Use:

For a conditioning mask, thickly coat hair starting from 1″ below scalp to the ends, with more butter on the ends to repair. You can braid your hair, cover or put it up in a bun. Be careful with pillows and textiles and clothes because this powerful mixture can stain. Leave in for two hours and the wash and condition with sulfate-free shampoo.

For a daily leave in, use a small amount, a dime size to start and rub into hair well, avoiding scalp, with special attention to the ends. They will repair instantly and become shiny! Don’t use too much or hair will look oily. The leave in can be left in until the next wash.

 

Needed: blender, tea strainer or cheesecloth, rubber spatula, 4 oz. containers with lid

Makes:  approx. 3, 4oz jars of hair butter

hair-butter

chebe-hair-butter

DIY- Collagen Chebe Butter for Hair Repair

Have you ever seen the glamorous shiny hair in filmstars and wondered what they use? This natural formula really works and is better than any commercial product that I have found ready-made. Chebe powder has been used by women in Chad who are  world renowned for having very long and healthy hair. Chebe is often used in its ground form, but dries on the hair and when you wash it out, you have powder like coffee grounds everywhere, and can be irritating to the scalp. This recipe creates an easy olive oil infusion, no mess! Perfect as an intensive conditioner for dry and damaged hair, a leave in daily treatment or a mask infusion, this hair butter recipe is organic, simple to make and nourishing to many hair types. Chebe is powerful, and should not be used on the scalp, as it can cause mild itching in any form, but I use it as both a mask and daily leave in, and my hair has never been as shiny and emollient as it is now! You can also try this hair butter and omit the chebe infusion.

Equipment

  • blender, tea strainer or cheesecloth, rubber spatula, 4 oz. containers with lid

Ingredients
  

  • 3/4 cup Braggs organic extra virgin olive oil
  • 2.5 tsp. Chebe powder
  • 5 T. Coconut oil
  • 3 T. Cocoa butter
  • 1 tsp. Lanolin
  • 2 T. of Shea butter
  • 2 T. of Castor oil
  • 1 T. Collagen powder
  • 20 drops of Lavender essential oil
  • 1 tsp. of Beeswax
  • 1 tsp. Borax a safe and natural ingredient used to get a whipped texture
  • 1/3 cup Water

Instructions
 

  • Pour the olive oil into a nonstick saucepan and stir the chebe powder into it. Cook, covered on low heat to 2 hours.
  • Strain the chebe powder from oil with a tea strainer or cheesecloth, and dispose of powder.
  • Pour infused olive oil back into the pan, and melt all other ingredients one by one except the water and borax on very low heat, stirring constantly.
  • When melted take off of heat and cool for 30 minutes to a warm temp 100ºF/40ºC, mixture will still be liquid. You can place the mixture in the freezer to cool it rapidly.
  • In another pan dissolve the borax into the water and heat on low.
  • After a few minutes have passed, remove the from the freezer and use a spatula to scrape down the sides of the bowl. You can now begin to whip up the mixture with an electric beater, on slow, stopping once or twice to scrape sides of the mixer.
  • Then, slowly add the water and borax mixture while whipping and the cream will now start to become light, whipped and fluffy like a butter.
  • Whip it until the butter holds its shape, but can still pour.
  • Once you've gotten to a whipped texture, you can transfer your mixture to jars for storage. Store in refrigerator until ready to use.

Notes

Experiment!
Feel free to add more nutritive items like 1 tsp.- 1 T.: argan oil, vitamin E, avocado oil, aloe oil, and 1 T. of apple cider vinegar to prevent molding and your choice of essential oils like tea tree and rosemary. You can also simplify the recipe by using fewer oils/butters and experimenting with those that work best for your hair, but do not omit the beeswax or borax, otherwise the mixture will not become a whipped butter consistency. You can make this without the Chebe powder infusion if you don't have it or it irritates your scalp.
How to Use:
For a conditioning mask, thickly coat hair starting from 1" below scalp to the ends, with more butter on the ends to repair. You can braid your hair, cover or put it up in a bun. Be careful with pillows and textiles and clothes because this powerful mixture can stain. Leave in for two hours and the wash and condition with sulfate-free shampoo.
For a daily leave in, use a small amount, a dime size to start and rub into hair well, avoiding scalp, with special attention to the ends. They will repair instantly and become shiny! Don't use too much or hair will look oily. The leave in can be left in until the next wash.

Keto Almond Shortbread Cookies

Here is my simple and healthy recipe for easy Keto Almond Shortbread Cookies. A perfect, house warming way to welcome the New Year, or anytime!

Ingredients:

2 sticks organic butter or vegan butter or 1 cup of unrefined coconut oil, softened to room temperature
1 cup monkfruit or 1-1 stevia baking sugar
½ cup cane sugar
½ tsp salt (¼ if using salted butter)
2 lg. organic whole eggs
1 T. almond extract
2 cups super-fine almond flour
½ cup gluten free (rice) flour
Sliced almonds and pearl sugar (optional) for decoration

Keto-almond-shortbread

Directions:

  1. Cream your butter or oils, sugars and salt together with am electric or hand whisk, 60 strokes.
  2. Add eggs, beat for another minute, then add almond extract, beat again.
  3. Slowly add flours, mix until dough has been mixed thoroughly.
  4. Chill in refrigerator  for 1 hour.
  5. Preheat oven to 325°F.
  6. Take 2T of dough, roll into balls and place cookies separated by 2 inches onto 2 parchment paper-lined cookie sheets. Gently flatten each cookie with your hand. Press sliced almonds and pearl sugar on top of each cookie for decoration, if desired. Bake 18-22 minutes, until tan around edges, do not over cook. Serve when cooled.

Makes about 20 cookies

Keto-almond-shortbread-cookies

Keto-almond-shortbread-cookie

Keto Almond Shortbread Cookies

Here is my simple and healthy recipe for easy Keto Almond Shortbread Cookies. A perfect warm way to welcome the New Year!

Ingredients
  

  • 2 sticks organic butter or vegan butter or 1 cup of unrefined coconut oil softened to room temperature
  • 1 cup monkfruit or 1-1 stevia baking sugar
  • ½ cup cane sugar
  • ½ tsp salt
  • 2 lg. organic whole eggs
  • 1 T. almond extract
  • 2 cups super-fine almond flour
  • ½ cup gluten free rice flour
  • Sliced almonds and pearl sugar optional for decoration

Instructions
 

  • Cream your butter or oils, sugars and salt together with am electric or hand whisk, 60 strokes.
  • Add eggs, beat for another minute, then add almond extract, beat again.
  • Slowly add flours, mix until dough has been mixed thoroughly.
  • Chill in refrigerator  for 1 hour.
  • Preheat oven to 325°F.
  • Take 2T of dough, roll into balls and place cookies separated by 2 inches onto 2 parchment paper-lined cookie sheets. Gently flatten each cookie with your hand. Press sliced almonds and pearl sugar on top of each cookie for decoration, if desired. Bake 18-22 minutes, until tan around edges, do not over cook. Serve when cooled.

Foaming Toilet Cleaning Bomb Recipe

While I was making bath bombs for Holiday gifts, I thought I’d try these cool foaming toilet cleaning bombs too! You can omit the borax if you dont have it on hand, but it works very well for stubborn stains. If they fizz too much add more cornstarch to absorb moisture.

Ingredients:

  1. 1 cup baking soda
  2. 1/4 cup citric acid
  3. 1/4 cup borax
  4. 2 T. cornstarch as needed
  5. 1 T. liquid Dr. Bronners SalSuds or dish soap
  6. 1/2 t. or 30 drops essential oils like any citrus or mint
  7. silicone mold, sprayed with nonstick spray or olive oil

Instructions:

  • Mix the baking soda, borax, cornstarch and citric acid in a bowl and stir.
  • Add essential oils and liquid soap in another bowl.
  • Slowly drip into wet ingredients powder mixture and stir. It will fizz slightly, if it is too wet add a bit more cornstarch.
  • Press the bomb ingredients into your silicon mold.
  • Allow the mixture to dry overnight or until completely hardened.
  • Remove toilet cleaning bombs from the mold and store in a mason jar or any airtight container.
  • Pop one into toilet allow it to foam up, then clean to sparkling! Your bathroom will smell great!

diy-toilet-cleaning-bombs

foaming-toilet-bombs

Foaming Toilet Cleaning Bomb Recipe

While I was making bath bombs for Holiday gifts, I thought I'd try these cool foaming toilet cleaning bombs too! You can omit the borax if you dont have it on hand, but it works very well for stubborn stains. If they fizz too much add more cornstarch to absorb moisture.

Equipment

  • silicone mold, sprayed with nonstick spray or olive oil

Ingredients
  

  • 1 cup baking soda
  • 1/4 cup citric acid
  • 1/4 cup borax
  • 2 T. cornstarch as needed
  • 1 T. liquid Dr. Bronners SalSuds or dish soap
  • 1/2 t. or 30 drops essential oils like any citrus or mint.
  • silicone mold sprayed with nonstick spray or olive oil

Instructions
 

  • Mix the baking soda, borax, cornstarch and citric acid in a bowl and stir.
  • Add essential oils and liquid soap in another bowl.
  • Slowly drip into wet ingredients powder mixture and stir. It will fizz slightly, if it is too wet add a bit more cornstarch.
  • Press the bomb ingredients into your silicon mold.
  • Allow the mixture to dry overnight or until completely hardened.
  • Remove toilet cleaning bombs from the mold and store in a mason jar or any airtight container.

Notes

Pop one into toilet allow it to foam up, then clean to sparkling! Your bathroom will smell great!

Healing Bath Bomb Recipe with Patchouli and CBD

This Holiday Season, I’m making homemade gifts and these calming and healing D.I.Y. bath bombs are so cute and just perfect for gift giving. I found some nice Rocky Mountain full spectrum CBD salve with arnica and Dead Sea salts. These make these a perfect bath treat right before bed, to soak, relive aches and pains and restore your tired muscles and heart. I used one last night, it fizzes in warm water, then surrounds you with flower petals and later, I and slept very soundly. You can omit the CBD if you don’t have any and replace it with coconut oil, and use any essential oil your choose, or none! You can also add colored mica powder, but I like mine a-naturele.

You will need a bath bomb mold and or silicone baking molds, here I used both.

Ingredients:

• 1 cup baking soda
• 1/2 cup citric acid
• 2 T. cornstarch
• dried rose petals
• 1/2 cup epsom salts
• 1/2 cup dead sea salts (optional)
• 1/4 cup full spectrum CBD salve with arnica, melted or coconut oil
• 1/2 teaspoon/20 drops patchouli or other essential oil
• 2 T. water

Instructions:

1. Add all dry ingredients to a medium-size bowl, stir well with a wooden spoon.
2. Melt the cbd salve in a double boiler.
3. Mix the wet ingredients together, the salve, essential oil, and water by whisking.
4. Slowly drip the wet ingredients into the dry, stir until the ingredients hold together when squeezed in your hands. Do not over-saturate.
5. They will fizz a bit due to the citric acid but the cornstarch will absorb moisture. Add 1 T more if too wet.
6. Prepare your bath bomb molds by lightly greasing them with spray olive or coconut oil.
7. Press the mixture into the bath bomb molds and then place the two halves together.
8. Wipe the excess mixture off the sides and set aside.
9. Allow the molds to sit for overnight hours or until completely dry and then turn over, and carefully pop out of the molds.

patchouli-cbd-bath-bomb organic-bath-bombscbd-bath-bombs-diy heart-bath-bombs

heart-bath-bombs

Healing Bath Bomb Recipe- Patchouli + CBD

This Holiday Season, I'm making homemade gifts and these calming and healing D.I.Y. bath bombs are so cute and just perfect for gift giving. I found some nice Rocky Mountain full spectrum CBD salve with arnica and Dead Sea salts, that make these a perfect bath treat right before bed, to soak, relive aches and pains and restore your tired muscles and heart. I used one last night, it fizzes in warm water, then surrounds you with flower petals and I and slept very soundly. You can omit the CBD if you don't have any and replace it with coconut oil, and use any essential oil your choose, or none! You can also add colored mica powder, but I like mine a-naturele.

Equipment

  • You will need a bath bomb mold and or silicone baking molds, here I used both.

Ingredients
  

  • 1 cup baking soda
  • 1/2 cup citric acid
  • 2 T. cornstarch
  • dried rose petals
  • 1/2 cup epsom salts
  • 1/2 cup dead sea salts optional
  • 1/4 cup full spectrum CBD salve with arnica melted or coconut oil
  • 1/2 teaspoon/20 drops patchouli or other essential oil
  • 2 T. water

Instructions
 

  • Add all dry ingredients to a medium-size bowl, stir well with a wooden spoon.
  • Melt the cbd salve in a double boiler.
  • Mix the wet ingredients together, the salve, essential oil, and water by whisking.
  • Slowly drip the wet ingredients into the dry, stir until the ingredients hold together when squeezed in your hands. Do not over-saturate.
  • They will fizz a bit due to the citric acid but the cornstarch will absorb moisture. Add 1 T more if too wet.
  • Prepare your bath bomb molds by lightly greasing them with spray olive or coconut oil.
  • Press the mixture into the bath bomb molds and then place the two halves together.
  • Wipe the excess mixture off the sides and set aside.
  • Allow the molds to sit for overnight hours or until completely dry and then turn over, and carefully pop out of the molds.

Vegan Thai Peanut Tofu

This may well be one of my very favorite vegan dishes! I used to buy this often from Whole Foods and it’s much cheaper to make at home. The tofu has a crispy oven broiled finish and the peanut sauce is creamy, sweet and spicy. Healthy, filled with veggies. No animal products to boot!

Ingredients:

• 24 oz./ 2 blocks extra firm tofu, cubed
• 3 T. olive oil
• 1 tsp. grated or powered ginger
• 1 T. grated or powered garlic
• 5 T. organic peanut butter
• 1 tsp. hot sauce
• 2 T. soy sauce
• 2 tsp. sesame oil
• 2 T. maple syrup
• 1/4 teaspoon garlic powder
• 1/4 teaspoon black pepper
• Salt to taste
• 1 cup water
• 1 diced green pepper
• 1 diced red pepper
• 6 shredded baby carrots
• chopped green onion
• roasted peanuts

Directions:

• Prepare Rice.

• Preheat the oven to 425°F. Coat tofu in olive oil, and sprinkle with salt. Bake tofu for 12-15 minutes, turn and broil until crispy. Remove from oven and set aside.

• Chop veggies and lightly steam all but green onions in a skillet.

• Roast peanuts in a frying pan with 1 tsp. olive oil.

• Put all the remaining ingredients in a bowl, whisk until creamy and then add to skillet pan cook until warm.

• Finally, add the tofu cubes, mix well.

• Garnish with green onion and peanuts. Serve hot with basmati rice.

 

thai-tofu-1 thai-tofu-peanuts thai-tofu-sauce thai-tofu

thai-tofu

Vegan Thai Peanut Tofu

The tofu has a crispy oven broiled finish and the peanut sauce is creamy, sweet and spicy. Healthy, filled with veggies. No animal products to boot!

Ingredients
  

  • 24 oz./ 2 blocks extra firm tofu cubed
  • 3 T. olive oil
  • 1 tsp. grated or powered ginger
  • 1 T. grated or powered garlic
  • 5 T. organic peanut butter
  • 1 tsp. hot sauce
  • 2 T. soy sauce
  • 2 tsp. sesame oil
  • 2 T. maple syrup
  • 1/4 tsp. garlic powder
  • 1/4 tsp. black pepper
  • Salt to taste
  • 1 cup water
  • 1 diced green pepper
  • 1 diced red pepper
  • 6 shredded baby carrots
  • chopped green onion
  • roasted peanuts

Instructions
 

  • Prepare Rice.
  • Preheat the oven to 425 degrees F. Coat tofu in olive oil, and sprinkle with salt. Bake tofu for 12-15 minutes, turn and broil until crispy. Remove from oven and set aside.
  • Chop veggies and lightly steam all but green onions in a skillet.
  • Roast peanuts in a frying pan with 1 tsp. olive oil.
  • Put all the remaining ingredients in a bowl, whisk until creamy and then add to skillet pan cook until warm.
  • Finally, add the tofu cubes, mix well.
  • Garnish with green onion and peanuts. Serve hot with basmati rice.

Healthy Chocolate Avocado Pudding

I was at an exclusive health food restaurant yesterday and they had some chocolate avocado pudding in a small jar for $12. With food costs increasing and especially prepared food I just couldn’t justify spending $12 and little jar of pudding, so I made a mental note of the ingredients and ran home and made it that day! It turned out this pudding is absolutely amazing and healthy!

Ingredients:

  • 3 organic avocados ripe
  • 4 tablespoons, 1/2 a stick of butter, vegan butter or coconut oil
  • 3 heaping tablespoons of coconut sugar, honey or maple syrup
  • 3 heaping tablespoons of dark cocoa powder
  • 3 ounces or 80 grams of unsweetened coconut flakes or coconut meat
  • Pinch of salt if using coconut oil
  • 1 ripe organic banana
  • 1 cup of almond milk or chocolate almond milk
  • (optional) 1 scoop of protein powder, vanilla or chocolate

 

chocolate-avacado-pudding-1-1

Instructions:

Cut open the avocados and remove the pit, use a spoon to scoop out, place in blender or food processor.

Add all other ingredients. Blend, starting on low and then moving to high speed until it is smooth.

Use a rubber spatula to scoop out pudding from blender, and place in a bowl.

Refrigerate the pudding and serve cold.

Serves 4-6.

chocolate-pudding-organic

chocolate-avacado-pudding-2

Healthy Chocolate Avocado Pudding

It turned out this pudding is absolutely amazing and healthy!

Ingredients
  

  • 3 organic avocados ripe
  • 4 tablespoons 1/2 a stick of butter, vegan butter or coconut oil
  • 3 heaping tablespoons of coconut sugar honey or maple syrup
  • 3 heaping tablespoons of dark cocoa powder
  • 3 ounces or 80g of unsweetened coconut flakes or coconut meat
  • Pinch of salt if using coconut oil
  • 1 ripe organic banana
  • 1 cup of almond milk or chocolate almond milk
  • (optional) 1 scoop or protein powder, vanilla or chocolate

Instructions
 

  • Cut open the avocados and remove the pit, use a spoon scoop out and place in blender or food processor.
  • Add all other ingredients. Blend, starting on low and then moving to high speed until it is smooth.
  • Use a rubber spatula to scoop out pudding from blender, and place in a bowl.
  • Refrigerate the pudding and serve cold.

We are thankful that our county allows us to raise chickens (hens, not roosters!), even in a suburban neighborhood. We can have up to 6, and repurposed an old Tough Shed into a heated coop. We are grateful to have about 4 organic, free range, healthy, farm fresh eggs per day! Closeups of our beloved hen “family.”

IMG_1609 IMG_1016 IMG_1690

Here are the differences between commercial washed and unwashed eggs~

Before the hen lays an egg her body creates a protective layer called a bloom. The bloom protects the eggs from any bacterial entry by coating eggs with a protective sealant, as eggs have about 6000 pores.

Large commercial egg producers spray eggs with chemical disinfectants before packaging to reduce the risk of contamination with bacteria such as salmonella. When the eggs are washed the flora is removed leaving the egg pores open for potential new bacteria.

Without a protective layer it is recommended to refrigerate the washed eggs to about 45 degrees to prevent the growth of bacteria. If the eggs remain unwashed you can leave them on the kitchen counter. Unwashed eggs can keep at room temperature for about two weeks. If you are not going to eat eggs for a while we recommend storing them in the refrigerator. Lower temperatures increase shelf life and eggs will last up to three months in the fridge.

IMG_0371

DIY Bentonite Clay Deodorant-Antiperspirant

A natural, safe and healthy alternative to commercial antiperspirants, that really works! I do have a history of breast cancer in my family, so it is suggested to never use commercial antiperspirants that clog your pores. I was looking for a safe, natural deodorant that works and this DIY All-Natural Deodorant is perfect! Not only does it stop odor naturally, but it contains an ingredient that actually helps to draw impurities from the skin.

Bentonite clay otherwise known as “healing clay,” is actually a volcanic ash, highly porous and absorbs the bacteria and other toxins, thus eliminating the chance to develop odor, without clogging pores. Bentonite clay deodorant can detoxify your body of toxins, parabens, and aluminum over time if you have been using commercial antiperspirants.

You can also substitute activated charcoal 1-1 for bentonite clay in this recipe, but I wear a lot of white, and the clay has a natural color.

Bentonite Clay also adds extra wetness protection by whisking away sweat, and pulls toxins from skin. Virgin coconut oil is a great natural antibacterial, and cornstarch or arrowroot absorb perspiration. You will notice it working immediately!

Ingredients:

3 T. Virgin (unrefined) Coconut Oil
3 T. Shea Butter
2 T. Baking Soda
3 T. Cornstarch or Arrowroot Powder
2 T. Bentonite Clay
15-20 drops essential oil- my favorites are: Aveda Shampure, lavender, grapefruit, lime and tangerine

Instructions:

1. Place coconut oil and shea butter in a glass bowl or jar and place the bowl/jar inside a sauce pan.
2. Add water to the saucepan (enough to surround bowl/jar but not to overflow it) and bring to a boil.
3. As water is heating up, ensure to stir coconut oil and shea butter and continue to do so until it melts.
4. Once melted, in another bowl, add the corn or arrowroot starch, baking soda and essential oils, and stir together with a rubber spatula.
5. Place in a 3 ounce jar and allow to cool at room temp or in fridge (will harden faster in fridge) until it’s reached a solid state. The quantities above, once mixed fit perfectly into a 3 oz. jar, and it is enough for about 3-6 months.
6. Cover with lid until use.

clay-deodorant

activated-charcoal-deodorant

DIY-Bentonite-Clay-Deodorant-Antiperspirant

Bentonite-Clay-Deodorant-1

How To Use:

Wet underarms slightly, our use right after shower or bath.
Spoon out a small, 1/3 t. amount with a wooden scoop or with fingers and rub between fingers before applying directly to underarms.
For a regular day, one application in the morning is fine. For hotter days, workouts or if you’re particularly warm, feel free to reapply as needed.
After applying deodorant, wait a few minutes to dry, before putting on clothing.

clay-deodorant-1

clay-deodorant-1

DIY Bentonite Clay Deodorant-Antiperspirant

I was looking for a safe, natural deodorant that works and this DIY All-Natural Deodorant is perfect! Not only does it stop odor naturally, but it contains an ingredient that actually helps to draw impurities from the skin. Bentonite clay otherwise known as "healing clay," is actually a volcanic ash, highly porous and absorbs the bacteria and other toxins, thus eliminating the chance to develop odor. without clogging pores. Bentonite clay deodorant can detoxify your body of toxins, parabens, and aluminum over time if you have been using commercial antiperspirants. You can also substitute activated charcoal 1-1 for bentonite clay in this recipe, but I wear a lot of white, and the clay has a natural color. Bentonite Clay also adds extra wetness protection by whisking away sweat, and pulls toxins from skin. Virgin coconut oil is a great natural antibacterial, and cornstarch or arrowroot absorb perspiration. You will notice it working immediate!

Ingredients
  

  • 3 T. Virgin unrefined Coconut Oil
  • 3 T. Shea Butter
  • 2 T. Baking Soda
  • 3 T. Cornstarch or Arrowroot Powder
  • 2 T. Bentonite Clay
  • 15-20 drops essential oil- my favorites are: Aveda Shampure lavender, grapefruit, lime and tangerine

Instructions
 

  • Place coconut oil and shea butter in a glass bowl or jar and place the bowl/jar inside a sauce pan.
  • Add water to the saucepan (enough to surround bowl/jar but not to overflow it) and bring to a boil.
  • As water is heating up, ensure to stir coconut oil and shea butter and continue to do so until it melts.
  • Once melted, in another bowl, add the corn or arrowroot starch, baking soda and essential oils, and stir together with a rubber spatula.
  • Place in a 3 ounce jar and allow to cool at room temp or in fridge (will harden faster in fridge) until it’s reached a solid state. The quantities above, once mixed fit perfectly into a 3 oz. jar, and it is enough for about 3-6 months.
  • Cover with lid until use.

Notes

Wet underarms slightly, our use right after shower or bath.
Spoon out a small, 1/3 t. amount with a wooden scoop or with fingers and rub between fingers before applying directly to underarms.
For a regular day, one application in the morning is fine. For hotter days, workouts or if you’re particularly warm, feel free to reapply as needed.
After applying deodorant, wait a few minutes to dry, before putting on clothing.

 

Easy French Custard Pastries

Hello Everyone! My family just returned from Sweden and each afternoon, it is part of their culture to have coffee and fika, meaning some type of cake or pastry. I was sadly ill for a few months, but am recovering and happy to have my family home to start cooking again! We have an urban homestead and raise 6 chickens, and they are now making 4-6 eggs every day, so I am finding creative ways to use our eggs. These pastries are decadent, but not altogether unhealthy, and are surprisingly easy to whip up on a Sunday afternoon.

Makes 18 pastries.

CUSTARD INGREDIENTS:

5 large egg yolks
3 cups whole milk
1/2 cup sugar
1/3 cup cornstarch
3/4 tsp. vanilla

GLAZE INGREDIENTS:

1 cup of powdered sugar
1/4 cup whole milk
1 tsp. vanilla

OTHER INGREDIENTS:

1 packet of puff pastry defrosted

1 jar of organic apricot jam

TOOLS:

parchment paper

rubber spatula

basting brush

IMG_0354

DIRECTIONS:

1. Whisk egg yolks in a bowl and then stir in milk until blended. In another bowl, mix sugar and cornstarch. In a  large heavy saucepan, pour dry mixture and then gradually stir in a small amount of milk mixture, whisking until smooth.

2. Slowly cook over medium-low heat, stirring constantly to prevent burning, until mixture thickens and comes to a boil, about 15 minutes, and then immediately remove from heat.

3. Cool custard in freezer quickly for 10 minutes or until thoroughly chilled about an hour. You can also place bowl in a larger bowl filled with ice-cubes and water to expedite.

4. While the custard is cooling, preheat oven to 400 degrees F. Open both square of puff pastry and place on a floured cutting board. Cut each into 9 squares.

5. When the custard is ready, whisk again to remove skin and clumps and place about 2T. of custard diagonal to each square. Fold each corner to close and pinch dough in center.

6. Cut parchment paper, and place onto two cookie sheets. Transfer pastries to cookie sheets and bake for about 15-20 minutes until puffed and golden brown.

7. While they cooling, brush with apricot jam and then make the glaze by slowly heating the powered sugar whisking in only a tiny bit a milk until it is smooth and creamy, add vanilla and whisk again.

8. Cool pastries and drizzle glaze, serve when cooled.

IMG_0353  IMG_0357 IMG_0356IMG_0359

custard-pastries

Easy French Custard Pastries

These pastries are decadent, but not altogether unhealthy, and are surprisingly easy to whip up on a Sunday afternoon.

Equipment

  • Parchment Paper
  • rubber spatula
  • Basting Brush

Ingredients
  

CUSTARD INGREDIENTS:

  • 5 large egg yolks
  • 3 cups whole milk
  • 1/2 cup sugar
  • 1/3 cup cornstarch
  • 3/4 tsp. vanilla

GLAZE INGREDIENTS:

  • 1 cup of powdered sugar
  • 1/4 cup whole milk
  • 1 tsp. vanilla

OTHER INGREDIENTS:

  • 1 packet of puff pastry defrosted
  • 1 jar of organic apricot jam

Instructions
 

  • Whisk egg yolks in a bowl and then stir in milk until blended. In another bowl, mix sugar and cornstarch. In a large heavy saucepan, pour dry mixture and then gradually stir in a small amount of milk mixture, whisking until smooth.
  • Slowly cook over medium-low heat, stirring constantly to prevent burning, until mixture thickens and comes to a boil, about 15 minutes, and then immediately remove from heat.
  • Cool custard in freezer quickly for 10 minutes or until thoroughly chilled about an hour. You can also place bowl in a larger bowl filled with ice-cubes and water to expedite.
  • While the custard is cooling, preheat oven to 400 degrees F. Open both square of puff pastry and place on a floured cutting board. Cut each into 9 squares.
  • When the custard is ready, whisk again to remove skin and clumps and place about 2T. of custard diagonal to each square. Fold each corner to close and pinch dough in center.
  • Cut parchment paper, and place onto two cookie sheets. Transfer pastries to cookie sheets and bake for about 15-20 minutes until puffed and golden brown.
  • While they cooling, brush with apricot jam, and make the glaze by slowly heating the powered sugar whisking in only a tiny bit a milk until it is smooth and creamy, add vanilla and whisk again.
  • Cool pastries and drizzle glaze, serve when cooled.

custard-pastries

 

 

 

Bulletproof Mushroom Coffee

Turn your morning coffee into a deeply nutritive health enhancement with collagen and adaptogenic botanical mushrooms! I’ve discovered the absolute best recipe for making a quick and easy and super creamy and satisfying morning coffee with decadent, vegan coconut oil based heavy whipping cream which inherently has a lot of healthy fats from MCT oil and coconut butter, and a mushroom master blend for vibrant health. If you’re not a vegetarian you can add a small scoop well sourced, hydrolyzed collagen for essential cell regenerative peptides (yes, I think that collagen is an invaluable fountain of youth!). This is no ordinary coffee, it transforms your ordinary morning drink into a powerful elixir of energy boosting, self care.

mushroom-bulletproof-coffee

 

About Adaptogenic Mushrooms

Adaptogenic Mushrooms are superfoods and have many life and “chi” enhancing benefits and are powerful substances, you only need to add the 1/2 to 1/4 teaspoon amount included in the pouch per cup. Included in this blend* are:

    • Agaricus Blazei – This tropical species is native to Brazil and is known for its high content of polysaccharide compounds. Agaricus blazei is also known for its effects on triglycerides and cholesterol management.

 

    • Antrodia – Native to Taiwan, Antrodia has an abundance of research related to its liver protective and immunity-enhancing qualities.

 

    • Chaga – Often referred to as the “king of medicinal mushrooms”, Chaga has been used extensively by Traditional Healers in North America, Europe and Asia for centuries. Chaga contains a complex array of bioactive compounds with significant antioxidant and immunity-supporting activities.

 

    • Cordyceps – Improves vitality and endurance naturally by supporting respiration, oxygen delivery and ATP synthesis. Cordyceps supports aerobic endurance in athletes and research related to general vitality in senior populations gives this mushroom species broad appeal. Cordyceps is also known for its ability to increase circulation and enhance male sexual performance.

 

    • King Trumpet – Improves vitality and endurance naturally by supporting respiration, oxygen delivery and ATP synthesis. Cordyceps supports aerobic endurance in athletes and research related to general vitality in senior populations gives this mushroom species broad appeal. Cordyceps is also known for its ability to increase circulation and enhance male sexual performance.

 

    • Lion’s Mane – Reported in many studies to stimulate the synthesis of Nerve Growth Factor (NGF), a protein that promotes the growth and normal function of nerve cells. NGF is important for cognitive and neurological health.

 

    • Maitake – Maitake contains an array of 1,3/1,6 beta-glucan compounds that have a positive impact on immune function. Maitake has also been shown to help support healthy blood-sugar levels and reduce insulin resistance.

 

    • Reishi – Revered in Traditional Medicine as the “Mushroom of Immortality”, Reishi has a variety of attributes. Reishi acts as an immune potentiator and immune modulator – helping to balance and down regulate an overactive immune system. Reishi has also been studied for its cardiovascular health benefits. Considered a “superior adaptogen”, Reishi assists in adapting to mental and physical stressors.

 

    • Shiitake – Shiitake is an excellent culinary mushroom species with significant therapeutic properties that include liver, cardiovascular and immune support. New research on the properties of active ingredients in Shiitake has expanded the use of this mushroom to include applications ranging from oral health products to detoxification support.

 

    • Turkey Tail – One of the most researched of all medicinal mushrooms for its powerful polysaccharides. The beta glucans and other nutrients found in Turkey Tail support immune health.

*Text Courtesy of https://www.pharmaca.com/om-mushrooms-master-blend-90g

pexels-michael-telitsyn-9597366

INGREDIENTS:

You can double or triple recipe

8 oz. quality roasted coffee like the Swedish Gevalia
1 T. coconut based, dairy free heavy whipping cream (or 1 tsp. coconut butter and  1 tsp. MCT. Oil)
1/2 tsp. grass fed hydrolyzed collagen peptide powder
1/2 tsp. Master Blend Mushroom Powder (or equivalent of your preferred mushroom powder)
1/4 – 1/2 tsp. raw honey (optional)
pinch of cinnamon, cardamon or nutmeg to top

INSTRUCTIONS:

Place all ingredients into a a small blender and blend until smooth and frothy. Pour into your morning mug, sip and enjoy!

mushroom-bulletproof-coffee1

Morning bulletproof coffee in the sun. (Yes, that’s my kitten in the back photobombing!)

mushoom-bulletproof-coffee2

Bulletproof Mushroom Coffee

Turn your morning coffee into a deeply nutritive health enhancement with collagen and adaptogenic botanical mushrooms! I've discovered the absolute best recipe for making a quick and easy and super creamy and satisfying morning coffee with decadent, vegan coconut oil based heavy whipping cream which inherently has a lot of healthy fats from MCT oil and coconut butter, and a mushroom master blend for vibrant health. If you're not a vegetarian you can add a small scoop well sourced collagen for essential cell regenerative peptides (yes, I think that collagen is an invaluable fountain of youth!). This is no ordinary coffee, it transforms your ordinary morning drink into a powerful elixir of energy boosting, self care.

Ingredients
  

  • 8 oz. quality roasted coffee like the Swedish Gevalia
  • 1 T. coconut based dairy free heavy whipping cream (or 1 tsp. coconut butter and 1 tsp. MCT. Oil)
  • 1/2 tsp. grass fed hydrolyzed collagen peptide powder
  • 1/2 tsp. Master Blend Mushroom Powder or equivalent of your preferred mushroom powder
  • 1/4 - 1/2 tsp. raw honey optional
  • pinch of cinnamon cardamon or nutmeg to top

Instructions
 

  • Place all ingredients into a a small blender and blend until smooth and frothy. Pour into your morning mug, sip and enjoy!

Notes

Adaptogenic Mushrooms have many life and "chi" enhancing benefits and are powerful substances, you only need to add the 1/2 to 1/4 teaspoon amount included in the pouch per cup.

 

Photo: Michael Telitsyn https://www.pexels.com/photo/brown-mushrooms-on-the-ground-9597366/

Smörgåstårta- A Swedish Sandwich Party Cake

My family is a Swedish/American hybrid and I am proud to say that I’ve learned to make a really healthy and decadent traditional Swedish Sandwich Party Cake called a Smörgåstårta, yes it’s like a smorgasbord. I rarely use any meat or seafood and very few animal products, but this follows our Whole Foods Plant Based Diet, so once a year, I make this shrimp, salmon and caviar cake for my husband’s birthday! We did discuss creating a vegan version of this, maybe we can create that for next year. Once you compile all of the ingredients, it’s easy to put together. Some people use edible flowers too, this cake is truly a work of art and can feed many at once.

Serves: 6-8

Smorgastarta

Ingredients:

8 oz. ready made- salmon, whitefish, krab or egg salad spread or home make your own
1 lb. medium cold water shrimp- cooked, peeled, de-veined and de-tailed, chilled
1 lb. Norwegian smoked salmon filet, (or gravlax) sliced
5-6 hard boiled eggs peeled and sliced
16 slices of quality organic white/potato bread (1- 1lb. loaf of organic white/potato bread with crusts cut off)
8 oz. Neufchatel cream cheese
8 oz. organic sour cream
1 cup Veganaise
3 T. fresh dill chopped
1 long organic British cucumber washed and thinly sliced
1/4 cup organic radishes washed and thinly sliced
1 organic lemon thinly sliced
1 cup organic cherry tomatoes quartered
Optional: Kalles Caviar to taste
ground black pepper to taste

gravlax

Smorgastarta-egg Smorgas-tarta-layers

Instructions:

First, prepare Smörgåstårta “frosting”: In a mixing bowl use a whisk to combine cream cheese, sour cream and mayonnaise until smooth.

Slice all vegetables as directed above.
Take 1/2 of the shrimp and slice lengthwise.
Place four slice of bread on a larger serving plate.
Spread all of the chosen [salmon] spread all over the first bread slices.
Layer with thin slices of cucumber.
Slather some of the Smörgåstårta cream frosting on another 4 pieces of bread and place over the cucumber layer.
Spread some of the Smörgåstårta cream frosting all over the second layer of bread slices.
Break up about 1/2 of the smoked salmon and place on top of cream.
Spread some of the cream frosting all over the bottom of the third layer of bread slices, and place on top.
Spread some of the cream frosting all over the top of the third layer of bread slices.
Place the sliced shrimp on top of cream, and then sliced eggs to fit.
Top with the fourth layer of bread.
Take the rest of the Smörgåstårta cream and frost like a cake with a rubber spatula.
Warm and wet a butter-knife and smooth.
Decorate the cake artfully with remaining ingredients, making smoked salmon “roses,” alternating with remaining cucumber, radishes and shrimp.
Finish with fresh ground pepper and Kalles caviar.

Swedish-Smorgastarta

Smorgastarta-swedish-cake

Smörgåstårta- A Swedish Sandwich Party Cake

My family is a Swedish/American hybrid and I am proud to say that I've learned to make a really healthy and decadent traditional Swedish Sandwich Party Cake called a Smörgåstårta, yes it's like a smorgasbord. I rarely use any meat and very few animal products, but this follows the Whole Foods Plant Based Diet, so once a year, I make this shrimp, salmon and caviar cake for my husband's birthday! Once you compile all of the ingredients, it's easy to put together. Some people use edible flowers too, this cake is truly a work of art and can feed many at once.

Ingredients
  

  • 8 oz. ready made- salmon whitefish, Krab or egg salad spread or home make your own
  • 1 lb. medium cold water shrimp- cooked peeled, de-veined and de-tailed, chilled
  • 1 lb. Norwegian smoked salmon filet sliced
  • 5-6 hard boiled eggs peeled and sliced
  • 16 slices quality organic white/potato bread 1 1lb. loaf of organic white/potato bread with crusts cut off
  • 8 oz. Neufchatel cream cheese
  • 8 oz. organic sour cream
  • 1 cup Veganaise
  • 3 T. fresh dill chopped
  • 1 long organic British cucumber washed and thinly sliced
  • 1/4 cup organic radishes washed and thinly sliced
  • 1 organic lemon thinly sliced
  • 1 cup organic cherry tomatoes quartered
  • Optional: Kalles Caviar to taste
  • ground black pepper to taste

Instructions
 

  • Slice all vegetables as directed above.
  • Take 1/2 of the shrimp and slice lengthwise.
  • Place four slice of bread on a larger serving plate.
  • Spread all of the chosen [salmon] spread all over the first bread slices.
  • Layer with thin slices of cucumber.
  • Slather some of the Smörgåstårta cream frosting on another 4 pieces of bread and place over the cucumber layer.
  • Spread some of the Smörgåstårta cream frosting all over the second layer of bread slices.
  • Break up about 1/2 of the smoked salmon and place on top of cream.
  • Spread some of the cream frosting all over the bottom of the third layer of bread slices, and place on top.
  • Spread some of the cream frosting all over the top of the third layer of bread slices.
  • Place the sliced shrimp on top of cream.
  • Top with the fourth layer of bread.
  • Take the rest of the Smörgåstårta cream and frost like a cake with a rubber spatula.
  • Warm and wet a butter-knife and smooth.
  • Decorate the cake artfully with remaining ingredients, making smoked salmon "roses," alternating with remaining cucumber, radishes and shrimp.
  • Finish with fresh ground pepper and Kalles caviar.

Notes

Serves: 6-8

Cauliflower and Leek Mashed “Potatoes”

My family absolutely loves creamy mashed potatoes with pretty much everything. However I’m tending toward a more low-carb., nutrient dense lifestyle and mashed potatoes don’t really cut it anymore. However, I discovered the best alternative. I was making cauliflower mashed that was a little bit bland, so with the addition of steamed leeks it adds more of an onion-y, spicy depth and kick to the mashed potatoes. They are a really flavorful and nutritive side dish, you will want to make often. Here, I’m using heavy whipping cream but you could substitute that for half-and-half or any unsweetened nut milk and I’m using organic salted butter but you could also substitute that for vegan butter. You could also add grated Parmesan or Gruyere cheese if desired.

Needed: Food Processor or Blender

Ingredients:

  • 1 large head organic cauliflower
  • 2 large leeks
  • 1/4 cup​ heavy cream
  • 3 tablespoons butter
  • 1 clove garlic
  • salt and pepper to taste
  • fresh or dried herbs like: parsley, dill, chives or oregano for garnish

Cauliflower-Leek-Mashed-Potatoes

Directions:

  1. Boil water in a large a large stock pan with a pinch of salt.
  2. Wash the cauliflower and the leaks and pull off any outer leaves.
  3. Coarsely chopped the cauliflower into florets.
  4. Slice the two leeks up until the tops where it gets really course and discard the course tops.
  5. Boil for about 10 to 12 minutes until everything is very soft.
  6. Drain.
  7. Add all ingredients to a food processor and blend until creamy.
  8. Place into a serving bowl and top with a garnish.
  9. Serve warm and enjoy!

Cauliflower-Leek-Mashed-Potato

Cauliflower-Leek-Mashed-Potato

Cauliflower and Leek Mashed "Potatoes"

My family absolutely loves creamy mashed potatoes with pretty much everything. However I'm tending toward a more low-carb., nutrient dense lifestyle mashed potatoes don't really cut it anymore. However, I discovered the best alternative. I was making cauliflower mashed that was a little bit bland, so with the addition of steamed leeks it adds more of an onion-y, spicy depth and kick to the mashed potatoes. They are a really flavorful and nutritive side dish, you will want to make often. Here, I'm using heavy whipping cream but you could substitute that for half-and-half or any unsweetened nut milk and I'm using organic salted butter but you could also substitute that for vegan butter. You could also add grated Parmesan or Gruyere cheese if desired.

Equipment

  • Food Processor or Blender

Ingredients
  

  • 1 large head organic cauliflower
  • 2 large leeks
  • 1/4 cup​ heavy cream
  • 3 tablespoons butter
  • 1 clove garlic
  • salt and pepper to taste
  • fresh or dried parsley or oregano for garnish

Instructions
 

  • Boil water in a large a large stock pan with a pinch of salt.
  • Wash the cauliflower and the leaks and pull off any outer leaves.
  • Coarsely chopped the cauliflower into florets.
  • Slice the two leeks up until the tops where it gets really course and discard the course tops.
  • Boil for about 10 to 12 minutes until everything is very soft.
  • Drain.
  • Add all ingredients to a food processor and blend until creamy.
  • Place into a serving bowl and top with a garnish.
  • Serve warm and enjoy!

Holiday Roasted Chestnuts- With Easy to Peel Skins

Serves 2.

I’ve spent a lot of time over the years in New York City since I have family that lives close by. One of the treasures that I remember during the holidays is to buy steaming warm chestnuts from the street vendors on mitten-handed cold afternoons. They were always warm and perfectly cooked and you get a nice brown paper bag filled with steaming sweet holiday treats!

However, over the years I’ve tried to make them at home and follow the instructions by doing the traditional crisscross slice each on of them and roasting them at 425°F. However, they never quite came out as well as the New York City vendors which had more of like a steaming process, so I found the perfect home recipe. The trick is to make one simple slice that breaks through the skin on either side and then boil them first about 10 minutes, this softens the skin that pre-cooks them prior to roasting so you won’t get the fibrous hairy, barky skin sticking to the chestnut.

Ingredients:

  • 1 lb. Chestnuts
  • 4 T. Olive oil and/or Vegan Butter
  • 1/2 t. salt/ to taste

chestnuts-roasted-directions

Directions:

  1. Fill a small sauce pan with water and bring to a boil.
  2. With a small pairing knife, make a diagonal slice through the skin on either side of each chestnut.
  3. Boil the chestnuts covered for about 10 minutes.
  4. Preheat the oven to 400°F.
  5. Drain chestnuts and lay on a cookie sheet and mix in in 3 tablespoons of the olive oil or butter.
  6. Roast in the oven for about 20 minutes the check for done-ness after 15.
  7. The chestnuts should expand and the skin slightly opens.
  8. The chestnuts are ready when you can squeeze the skin and they pop out easily and smoothly and have turned slightly golden yellow color and inside is not too dry, not raw and not too chalky.
  9. Add the final tablespoon of oil or butter in a little bit of salt to taste stir, let cool for 3-5 mins.
  10. Squeeze them on either side of the Chestnut to pop right out- ready to eat, perfectly cooked!

chestnuts-roasted

chestnuts-roasting

chestnuts-roasted

Roasted Chestnuts with Easy to Peel Skins

I've spent a lot of time over the years in New York City since I have family that lives close by. One of the treasures that I remember during the holidays is to buy steaming warm chestnuts from the street vendors on mitten-handed cold afternoons. They were always warm and perfectly cooked and you get a nice brown paper bag filled with steaming sweet holiday treats!

Ingredients
  

Ingredients:

  • 1 lb. Chestnuts
  • 4 T. Olive oil and or Vegan Butter
  • 1/2 t. salt/ to taste

Instructions
 

  • Fill a small sauce pan with water and bring to a boil.
  • With a small pairing knife, make a diagonal slice through the skin on either side of each chestnut.
  • Boil the chestnuts covered for about 10 minutes.
  • Preheat the oven to 400°F.
  • Drain chestnuts and lay on a cookie sheet and mix in in 3 tablespoons of the olive oil or butter.
  • Roast in the oven for about 20 minutes the check for done-ness after 15.
  • The chestnuts should expand and the skin slightly opens.
  • The chestnuts are ready when you can squeeze the skin and they pop out easily and smoothly and have turned slightly golden yellow color and inside is not too dry, not raw and not too chalky.
  • Add the final tablespoon of oil or butter in a little bit of salt to taste stir, let cool for 3-5 mins.
  • Squeeze them on either side of the Chestnut to pop right out- ready to eat, perfectly cooked!

East meets west, a modern “Cleansing Panchakarma” detox retreat! Traditional Indian Ayurvedic cleanses offer a holistic approach to taking time off for oneself to detox, cleanse and restore body and mind. John Douillard, a noted Ayurvedic Doctor, says that Panchakarma means literally to “punch your karma,” or make a bold step toward stopping unhealthy patterns in body and mind that would otherwise give way to disease. How can we function well if we are over-stressed and overworked and… overweight? We need regular self care, tune up time.

Create a Sacred Space

Life these days is traumatic, period, and we don’t generally process stress, grief and loss well in our culture. Preferably it’s best to undertake this mini-program on a weekend three day vacation so that you could escape your daily grind. Whether you have family life, or rent a cabin in the forest, try to find a spot where you can observe some silence, at least while the family is away or create a quiet retreat room in your house. I try to do one of these every month. It’s recommended to keep away from excess stimulation, media, cell phones and invest your time resting, walking in nature, reading light material, as well as practicing gentle yoga and meditation.

This mini-retreat can be used for healing and weight loss as well. The Indian curry dhal-bat diet called kitchari that’s traditionally used for three meals however, isn’t great for westerners exclusively, as it consists mostly of mung beans and rice. Those are generally considered high carb, survival foods. In the west, we have a different constitution and time and I found simple, high protein foods that are much more appropriate to add to the cleanse for weight loss. However, you will make a big pot of this kitchari, it is very easy to digest and after day 1 you will notice the digestive cleaning process.

Healing Body, Mind and Heart

I wanted to offer something as simple as possible that could go for all three different doshas or body types. This diet is focusing on Kapha body types, ones with slower metabolism, and with some extra weight. I personally have found that a hybrid of the Indian system and the keto work well for a three day personal retreat and if you like you can extend it to six days or nine days, however long you have. This could be done on a weekend or just taking a few personal days off to be alone in the comfort and quiet to do in your own home. Adjust your own portions, listen and your body will tell you how much or little it needs.

This retreat can release unresolved emotions stored dormant in our mind and heavy connective tissue. To cope, avoid the urge to re-suppress anything and use exercise and meditation to soothe your heart and soul. Walk, laugh, cry, allow whatever needs a voice to be released. My teacher Tsoknyi Rinpoche said “if you let the mind come out, it will.” Be gentle with yourself and your experience, joys comes often after the purging of tears and fears, likewise health comes after the purging of toxins.

Simplifying your diet allows your body to divert it’s energies to mobilizing and releasing accumulated toxins. According to Ayurveda, a few foods are easier to digest than others and therefore are preferred whenever you undertake a detoxification. Here is my hybrid, holistic “recipe” for Panchakarma:

Before you begin:

  • Schedule specific dates for when and how long the cleanse will be, like a Friday am until Sunday pm.
  • Prepare to eat a simple nutritive breakfast and two meals of cleansing Kitchari only.
  • Remove excess caffeine (morning ok), all tobacco, alcohol, or other substances from the daily regimen.
  • Drink a detoxifying herbal tea throughout this time and 8-10 glasses of water.
  • Evening Oil Massage and warm lymphatic massage brush bath every day during the cleanse.
  • Quiet, alone time for yourself during the cleanse.
  • At least 12 minutes each, of yoga, meditation and cardio every day.

Morning Panchakarma

1. 12 minutes of Yoga, sun salutations, outside is best, do whatever flow you are used to.

2. Keto creamer organic coffee or Kapha keto creamer chai tea with ginger and cinnamon, and a pinch of clove.
For the keto creamer, I add 1 tbs grass-fed whey power, stirred together with almond milk add stevia if needed.

3. 1/2c organic yogurt and 1/2 c raspberry, blackberries, and blueberries, or apples and pears
or 1/2c organic cottage cheese and 1/2c sliced red peppers and cucumbers (if dairy free, soy yogurt can be substituted)

4. Morning after breakfast meditation for at least 12 minutes, you can recite a calming mantra or affirmation.

5. Mid Morning, drink a quick shot of 2 teaspoons of organic apple cider vinegar

kitchari-102882436_horiz-1040x430-1

Courtesy of: https://www.marthastewart.com/1165773/kitchari

Afternoon Panchakarma

Since your digestion is strongest when the sun is brightest, it’s best to eat your biggest meal at noon, also have a little lighter dinner.

 

Recipe for Kitchari

Ingredients:

2 cups uncooked split red lentils
1 cup uncooked organic white basmati rice (rinse with water until water runs clear)
1 tablespoon of ghee (can substitute olive oil)

I used 4 tbs of quality bulk curry powder or you can use:
[2 tbs turmeric and 1 tbs fresh grated ginger root or 1 teaspoon ginger
2 bay leaves
1 teaspoon per black mustard seeds, cumin, and garlic powder
Optional: ½ teaspoon each coriander powder, fennel, and fenugreek seeds]

6 cups water
½ teaspoon salt (rock salt or sour pink salt is best)
Sliced carrots, and or chopped spinach, chard, or beet greens
Pan fried, cubed tofu.

Instructions:

Rinse the mung beans till the water runs clear. I soak mine overnight or a for a few hours before cooking. Bring beans to a boil 6 water cups
Cook beans and rice together until until become soft (about 30 to forty minutes).
The the beans and rice are cooked, I heat up 2T ghee or olive oil in a fry pan and cook the spices lightly, and then add them to beans and rice.
Add vegetables and tofu, cilantro leaves as a garnish just before serving, if desired. Add salt to taste.

1. 2 c. kitchari with vegetables and tofu.

2. Lemon or mint water room temp or warm, 8-10 glasses per day, ginger or mint tea or tea and dairy free chai can be alternated.

3. Cardio walk or workout interval is best for at least 12 minutes.

4. Listen to healing music, read, light spiritual or poetic reading, long walks outside, 5 element nature bathing.

Early Evening Panchakarma

1. Eat 2 cups of ready made kitchari.

2. Add 2 teaspoons of oil- flax, ghee, olive or coconut.

3. Early evening sunset walk, celebrate each night and try to see the magical sunset to seal the day.

4. Massage your body for 15 to 20 minutes with 8 oz of lightly pan warmed organic sesame or coconut oil, from head to toe, hair too! The coconut I warm in my hands.

5. I then do my evening meditation for 12 minutes with a towel under me, to let my skin absorb the oil, then take a shower or bath. Scrub your body with natural or Dr. Bronner’s soap and use a dry brush over whole body toward your heart as this provides a lymphatic massage, but let some oil to stay on the skin before bed. You can do the oil and bath in the afternoon instead as well.

6. Get at least 7-8 hours of good, nourishing, self care sleep.

 

Basic Retreat Shopping List:

✓Dry Wooden Brush

✓ 2 Jars Raw, unfiltered organic Coconut Oil

✓1 lb. Basmati Rice

✓1 lb. Red Lentils

✓Bunch fresh spinach, carrots

✓1 block organic Tofu

✓Large bag of bulk Curry Powder

✓1 large container of Organic Yogurt

✓Berries, Pears and or/ Apples

✓1 small carton almond milk or sugar free soy creamer

✓Grass fed whey powder

✓Mint or ginger tea

✓Fresh lemons or lemon juice bottle

✓Coffee or black tea (mornings only, as desired with almond milk)

Download Recipe Here

Check with your doctor before beginning any diet, exercise or weight loss plan, and not recommended if pregnant or lactating. This diet is not intended to diagnose, cure any disease, this is what I personally have found, heals me… Try it if it’s safe for you, and please let us know how it worked for you!

Here’s to your new, yogic and healed self!
Dawn Boiani
Owner

Originally Published on: Jun 24, 2019 on Sakura Designs

I am grateful to live part time in southern Colorado in a small, remote spiritual community in the Sangre De Criso Mountains called Crestone. We have a lot of varying spiritual centers here, about 34, and a number of them are Tibetan Buddhist. For many years my Bhutanese friend Tsering and his family ran a local restaurant called the Desert Sage that sadly just closed this month. We will miss the restaurant and his family but in celebration of the many treasured years, I tried to make our very favorite stir fry dish at home- a vegan version of Tibetan Shapta. Ours came out well using vegan Be’f tips, but it is… spicy and warms you from the inside!

Vegan Tibetan Shapta Recipe

Shabda or Shapta is a traditional Tibetan dish of stir-fried meat and vegetables with a little bit of chili and herbs.

tibetan-shapta

Ingredients:

• 1 tsp. powered ginger or 1 T. fresh chopped
• 4 garlic cloves, peeled and chopped
• 6 chopped crimini mushrooms
• 1 tomato chopped
• 8 T. organic tomato sauce
• 1 sliced organic zucchini
• 1 small head of broccoli florets, separated
• 1 organic red pepper chopped
• 9 oz. vegan be’f tips sliced
• 4 T. soy sauce
• 1 large organic onion chopped
• 1 tsp. garam masala (optional), 1/2 cup peanuts(optional), 1 tsp. honey to taste (optional)
• 6 dried red chilies cut in half
• 6 T. olive oil
• 1 cup vegetable stock, from vegetable bullion is fine
• 1/2 cup chopped green onions
• 1 cup cooked basmati rice, with salt, olive oil and vegan butter to taste

Instructions:

1. Slice the be’f and marinate in a bowl with soy sauce and ginger.
2. Make rice, and season with salt, olive oil and vegan butter to taste.
3. Heat 4T. of the olive oil on med. high heat, and saute garlic, ginger and onions in a large skillet or wok.
4. Add hot peppers, tomato sauce and spices.
5. Add a bit more oil and lightly fry vegan beef tips with soy on the other side of the skillet then add broccoli, cook on low.
6. In a separate frying pan add oil and pan fry the mushrooms and zucchini.
7. Add all items to main skillet, add vegetable stock.
8. Place a lid on the skillet, stir and simmer on medium heat.
9. When ready to serve, mix in green onions and use some on the top for garnish.
10. Serve with warm basmati rice!

Serves 4.

 

tibetan-stir-frys

tibetan-shap-ta

Vegan Be’f Tips

 

tibetan-stir-fry

 

tibetan-stir-fry

Vegan Tibetan Shapta Recipe

Shabda or Shapta is a traditional Tibetan dish of stir-fried meat and vegetables with a little bit of chili and herbs.

Ingredients
  

  • 1 tsp. powered ginger or 1 T. fresh chopped
  • 4 garlic cloves peeled and chopped
  • 6 chopped crimini mushrooms
  • 1 tomato chopped
  • 8 T. organic tomato sauce
  • 1 sliced organic zucchini
  • 1 small head of broccoli florets separated
  • 1 organic red pepper chopped
  • 9 oz. vegan be'f tips sliced
  • 4 T. soy sauce
  • 1 large organic onion chopped
  • 1 tsp. garam masala optional, 1/2 cup peanuts(optional), 1 tsp. honey to taste (optional)
  • 6 dried red chilies cut in half
  • 6 T. olive oil
  • 1 cup vegetable stock from vegetable bullion is fine
  • 1/2 cup chopped green onions
  • 1 cup cooked basmati rice with salt, olive oil and vegan butter to taste

Instructions
 

  • Slice the be'f and marinate in a bowl with soy sauce and ginger.
  • Make rice, and season with salt olive oil and vegan butter to taste.
  • Heat 4T. of the olive oil, and saute garlic, ginger and onions in a large skillet or wok.
  • Add hot pepper, tomato sauce and spices.
  • Add a bit more oil and lightly fried vegan beef tips on the other side of the skillet then add broccoli.
  • In a separate frying pan add oil and pan fry the mushrooms and zucchini.
  • Add all items to main skillet, add vegetable stock.
  • Place a lid on the skillet, stir and simmer on medium heat.
  • When ready to serve, mix in green onions and use some on the top for garnish.
  • Serve with warm basmati rice!

chai pumpkin bread

Chai Spiced Pumpkin Bread- Gluten, Dairy and Sugar Free

Honestly, this fall pumpkin bread recipe is incredibly satisfying even without there being any wheat flour, dairy or sugar. It’s perfectly sweet and moist and your whole kitchen fills up with the warmth of harvest baking. My daughter who is a precocious teen, doesn’t really like much of what I cook because it’s generally on the “healthy” side- says “mom your bread slaps.” I suspect that means said she liked it because she asked for a few pieces. Have this warm bread standalone or with some vegan butter slathered on it.

Ingredients:

1 stick vegan butter, softened
1 T. coconut oil
1 cup Truvia/ Stevia, Xylitol or Monkfruit equivalent
2 organic eggs
1 (15-ounce) can organic pumpkin puree
2 cups gluten-free rice based flour (not almond flour exclusively)
1 1/2 tsp. pumpkin pie spice
1/2 tsp. cardamom and more to top
1/2 tsp. cinnamon
2 tsp vanilla extract
1 1/2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1 T. raw honey and 1 tsp.coconut oil to baste on top when finished

Instructions:

Preheat the oven to 325°F.
Cream the vegan butter, coconut oil and sugar substitute together.
Crack eggs and add to pumpkin and vanilla and hand beat, about 20 strokes.
In another bowl, mix dry ingredients: flour, spice blend, baking powder, baking soda and salt.
Add the dry ingredients to the creamed ones and blend.
Well grease a 9×5-inch bread pan. Pour in the batter, it should look similar to peanut butter in texture, thick.
Bake for about 1 hour and 1/2 at high altitude.
Glaze with 1 T. honey and coconut oil and cardamom while still warm.
Let cool before serving.

IMG 5618

Chai Spiced Pumpkin Bread- Gluten, Dairy and Sugar Free

Honestly, this fall pumpkin bread recipe is incredibly satisfying even without there being any wheat flour dairy or sugar. It's perfectly sweet and moist and your whole kitchen fills up with the warmth of harvest baking. My daughter who is a precocious teen, doesn't really like much of what I cook because it's generally on the "healthy" side- says "mom your bread slaps." I suspect that means said she liked it because she asked for a few pieces. Have this bread standalone or with some vegan butter slathered on it.

Ingredients
  

  • 1 stick vegan butter softened
  • 1 T. coconut oil
  • 1 cup Truvia/ Stevia or Xylitol or Monkfruit equivalent
  • 2 organic eggs
  • 1 15-ounce can organic pumpkin puree
  • 2 cups gluten-free rice based flour not almond flour exclusively
  • 1 1/2 tsp pumpkin pie spice
  • 1/2 tsp. cardamom and more to top
  • 1/2 tsp. cinnamon
  • 2 tsp vanilla extract
  • 1 1/2 tsp baking powder
  • 1/2 tsp. baking soda
  • 1/2 tsp. salt
  • 1 T. raw honey and 1 tsp.coconut oil to baste on top when finished

Instructions
 

  • Preheat the oven to 325°F.
  • Cream the vegan butter, coconut oil and sugar substitute together.
  • Crack eggs and add to pumpkin and vanilla and hand beat, about 20 strokes.
  • In another bowl, mix dry ingredients: flour, spice blend, baking powder, baking soda and salt.
  • Add the dry ingredients to the creamed ones and blend.
  • Well grease a 9×5-inch bread pan. Pour in the batter, it should look similar to peanut butter in texture, thick.
  • Bake for about 1 hour and 1/2 at high altitude.
  • Glaze with 1 T. honey and coconut oil and cardamom while still warm.
  • Let cool before serving.

pumpkin seed smoothie

I have a new, healthy and nutrient-dense addiction. I must confess that I regularly indulge in this newfound recipe that happens to be in celebration of our October harvest month where we have pumpkins and pumpkin seeds galore! It is a cardamom, pumpkin seed milk that uses no sugar; all of the sweetness is plentifully supplied by the natural sugars from pitted dates. This makes about 4 to 5 servings and I keep the remainder covered in the blender pitcher and then give it a quick blend right before I drink it as the pumpkin seeds can settle a bit as they tend to be heavier and separate. One glass of this is a meal in itself and pumpkin seeds have a mind boggling amount of health benefits to your heart, digestion, they help as an anti-parasitic and for cancer prevention. They are loaded with with Omega 6 oils- this chai-spicy smoothie is so amazing that I’m sure that you too will become a pumpkin cardamom milk addict! Cheers and warmest fall wishes to everyone!

Ingredients:

5 Cups of Fresh Water

1 Cup Dry, Unsalted Pumpkin Seeds

6 Pitted Dates

1 tsp. Cardamom Powder

Directions:

Place all ingredients into a high powered blender and blend until smooth.

 

Repost from https://www.healthline.com/nutrition/11-benefits-of-pumpkin-seeds#TOC_TITLE_HDR_8.


The Health Benefits of Pumpkin Seeds

Pumpkin seeds are one of the most commonly consumed types of seeds, and are good sources of phosphorus, monounsaturated fats and omega-6 fats.

A 1-ounce (28-gram) serving of pumpkin seeds contains (37):

  • Calories: 151
  • Fiber: 1.7 grams
  • Protein: 7 grams
  • Monounsaturated fat: 4 grams
  • Omega-6 fats: 6 grams
  • Manganese: 42% of the RDI
  • Magnesium: 37% of the RDI
  • Phosphorus: 33% of the RDI

Pumpkin seeds are also good sources of phytosterols, which are plant compounds that may help lower blood cholesterol (38Trusted Source).

These seeds have been reported to have a number of health benefits, likely due to their wide range of nutrients.

One observational study of more than 8,000 people found that those who had a higher intake of pumpkin and sunflower seeds had a significantly reduced risk of breast cancer (39Trusted Source).

Another study in children found that pumpkin seeds may help lower the risk of bladder stones by reducing the amount of calcium in urine (40Trusted Source).

Bladder stones are similar to kidney stones. They’re formed when certain minerals crystalize inside the bladder, which leads to abdominal discomfort.

A couple of studies have shown that pumpkin seed oil can improve symptoms of prostate and urinary disorders (41Trusted Source, 42Trusted Source).

These studies also showed that pumpkin seed oil may reduce symptoms of overactive bladder and improve quality of life for men with enlarged prostates.

A study of postmenopausal women also found that pumpkin seed oil may help reduce blood pressure, increase “good” HDL cholesterol and improve menopause symptoms (43Trusted Source).

Summary: Pumpkin seeds and pumpkin seed oil are good sources of monounsaturated and omega-6 fats, and may help improve heart health and symptoms of urinary disorders.

nutrivive pumpkin milk

IMG 4949

Pumpkin Seed Cardamom Milk

I have a new healthy and nutrient-dense addiction. I must confess that I regularly indulge in this newfound recipe that happens to be in celebration of our harvest month where we have pumpkins and pumpkin seeds galore! It is a cardamom, pumpkin seed milk that uses no sugar, all of the sweetness is plentifully supplied by the natural sugars from pitted dates. This makes about 4 to 5 servings and I keep the remainder covered in the blender pitcher and then give it a quick blend right before I drink it as the pumpkin seeds can settle a bit as they tend to be heavier and separate. One glass of this is a meal in itself and pumpkin seeds have a mind boggling amount of health benefits to your heart, digestion, they help as an anti-parasitic and for cancer prevention. They are loaded with with Omega 6 oils- this chai-spicy smoothie is so amazing that I'm sure that you too will become a pumpkin cardamom milk addict! Cheers and warmest fall wishes to everyone!

Ingredients
  

  • 5 Cups of Fresh Water
  • 1 Cup Dry Unsalted Pumpkin Seeds
  • 6 Pitted Dates
  • 1 tsp. Cardamom Powder

Instructions
 

  • Place all ingredients into a high powered blender and blend until smooth.

Notes

This makes about 4 to 5 servings and I keep the remainder covered in the blender pitcher and then give it a quick blend right before I drink it as the pumpkin seeds can settle a bit as they tend to be heavier and separate.

 

Low Carb Shirataki and Kelp Noodle Stir Fry

I discovered these healthy low-carb noodles to make giant, guilt-free healthy and nutritive stir frys. It’s important to boil the noodle first to soften. I add pan fried tofu squares that I cook separately, and feel free to add other veggies like mushrooms and red bell peppers.

Look for these:
https://miraclenoodle.com/collections/all/products/fettuccine

Ingredients:

• 1 package (7 oz) shirataki konjac pasta, drained
• 1 package (7 oz) clear kelp noodles
• 1 tablespoons toasted sesame oil
• 2 tablespoons minced garlic
• 2 tablespoons minced ginger
• 1 yellow onion, large diced
• 1/2 cup chopped green beans
• 1/2 cup chopped broccoli
• 1/2 cup chopped cauliflower
• 6 washed and sliced baby carrots or 1 large sliced carrot
• ¼ cup soy sauce
• 2 tablespoons rice vinegar (optional)
• 1 tablespoon monkfruit sugar
• 1 teaspoon Tabasco or sriracha to taste
• 2T olive oil for cooking

Add the protein of your choice.

Directions:

Important: Boil 1 cup of water in a fry-pan and cook both noodles covered for 5 minutes, drain and set aside.
Add olive oil to frying pan and cook on medium heat, sautéing garlic, ginger and then all remaining ingredients, and then add the sesame oil after cooking.
Serve with your protein, parsley or cilantro garnish.

Shirataki

Shirataki Noodle Stir Fry

IMG 4664

Low Carb Shirataki and Kelp Noodle Stir Fry

I discovered these healthy low-carb noodles to make giant, guilt-free healthy and nutritive stir frys. It's important to boil the noodle first to soften. I add pan fried tofu squares that I cook separately, and feel free to add other veggies like mushrooms and red bell peppers.

Ingredients
  

  • 1 package 7 oz shirataki konjac pasta, drained
  • 1 package 7 oz clear kelp noodles
  • 1 tablespoons toasted sesame oil
  • 2 tablespoons minced garlic
  • 2 tablespoons minced ginger
  • 1 yellow onion large diced
  • 1/2 cup chopped green beans
  • 1/2 cup chopped broccoli
  • 1/2 cup chopped cauliflower
  • 6 washed and sliced baby carrots or 1 large sliced carrot
  • ¼ cup soy sauce
  • 2 tablespoons rice vinegar optional
  • 1 tablespoon monkfruit sugar
  • 1 teaspoon Tabasco or sriracha to taste
  • 2 T olive oil for cooking

Instructions
 

  • Directions:
  • Important: Boil 1 cup of water in a fry-pan and cook both noodles covered for 5 minutes, drain and set aside.
  • Add olive oil to frying pan and cook on medium heat, sautéing garlic, ginger and then all remaining ingredients, and then add the sesame oil after cooking.
  • Serve with your protein, parsley or cilantro garnish.

Notes

Add the protein of your choice.

healthy sunday granola

Yogurt and Granola Parfait Sundays

My teen daughter has… not one, not two but…three girlfriends staying over for summer vacation and it’s been hard to get them to eat a healthy breakfast. This is by far the most decadent of all of my recipes, but a sure fire way to get any sleepy breakfast-rebelling child to eat! A Yogurt and Granola Parfait Sunday topped with fruit, caramel or chocolate sauce, whipped cream and mint. I put them in fancy tall wine glasses so they can see the layers, and it works.every.time.

Serves: 4

Ingredients:

  • 6 oz fruit and nut granola
  • 12 T natural plain full fat yogurt
  • 1 c. Your choice of fruit: sliced strawberries, blueberries, bananas etc.
  • Chocolate or caramel topping that you use for ice cream
  • Ready Whipped Cream in a spray bottle
  • 4 Sprigs of fresh mint

Directions:

Layer ingredients as shown and top with mint!

yogurt parfait

parfaits

Yogurt and Granola Parfait Sundays

My teen daughter has... not one, not two but...three girlfriends staying over for summer vacation and it's been hard to get them to eat a healthy breakfast. This is by far the most decadent of all of my recipes, but a sure fire way to get any sleepy breakfast-rebelling child to eat! A Yogurt and Granola Parfait Sunday topped with fruit, caramel or chocolate sauce, whipped cream and mint. I put them in fancy tall wine glasses so they can see the layers, and it works.every.time.

Ingredients
  

  • 6 oz fruit and nut granola
  • 12 T natural plain full fat yogurt
  • 1 c. Your choice of fruit: sliced strawberries blueberries, bananas etc.
  • Chocolate or caramel topping that you use for ice cream
  • Ready Whipped Cream in a spray bottle
  • 4 Sprigs of fresh mint

Instructions
 

  • Layer ingredients as shown and top with mint!

Notes

Serves: 4

lemon almond cake

Lemon Almond Cake with Cashew Cream- Sugar, Wheat and Dairy Free

We were having friends over for Midsummer’s Day and wanted to create the most perfect guilt-free, healthy summer cake possible- so here it is! The base is a pretty dense single layer almond flour, shortbread style cake. You only need one layer of this cake because it becomes like a very filling marzipan. I found it best to use the spring-form pan to remove the cake when it’s finished but if you don’t have a spring form pan make sure to grease and flour it before you put the batter in. The cashew butter coconut cream frosting is incomparably delectable and all of this is dairy free, wheat free and sugar-free! Be careful when using monkfruit sweetener it’s about 200-400x sweeter than sugar, and some may like to omit it from the frosting. If you have an herb garden or fresh herbs from the market, top with fresh summer springs of mint!

Almond Shortbread Cake

Ingredients:

• 1 1/2 cups almond flour- superfine (not almond meal)
• 4 large organic eggs separated
• 1/2 cup water
• 1/2 cup granulated monk fruit sugar
• 1 T lemon zest
• 2 T lemon juice
• Sliced berries, mint and thin lemon slices for topping

Instructions:

• Preheat the oven 350F. Well grease and flour a spring-form or 9-inch cake pan.
• In a mixing bowl, combine the almond flour, egg yolks, sweetener, and lemon zest, and mix well. In a separate bowl, beat together your egg whites until there are stiff peaks.
• Gently combine the two and transfer the cake mixture into the greased cake pan.
• Bake the cake for about 30 minutes, until it slightly browns on top. Let the cake cool for 15 minutes before removing from pan, as the shortbread tends to stick. Spring-forms work best and you can slide a knife under before removing.

Cashew and Coconut Cream Frosting

Ingredients:

• 1 stick of vegan butter softened
• 1 tsp. vanilla extract
• 3T cashew butter
• 2 tsp. monkfruit sugar
• 1/2 can- 6oz- 200ml full fat coconut milk cream (use the fatty part)

Instructions:

• Add softened vegan butter to a large mixing bowl and use an electric mixer to cream butter until it whips add vanilla and mix once more to combine.
• Add monkfruit sugar until well combined and fluffy.
• If too thick, add 1T at a time of the remaining coconut milk of it too thin, add 1tsp of almond flour at a time to thicken. The texture should be similar to a buttercream frosting.
• Refrigerate when done for 1 hour before spreading on cooled cake.
• Spread on cooled cake and decorate with berries, mint and the remaining lemon, sliced!

lemon almond cake

Lemon Almond Cake with Cashew Cream- Sugar, Wheat and Dairy Free

We were having friends over for Midsummer's Day and wanted to create the most perfect guilt-free, healthy summer cake possible- so here it is! The base is a pretty dense single layer almond flour, shortbread style cake. You only need one layer of this cake because it becomes like a very filling marzipan. I found it best to use the spring-form pan to remove the cake when it's finished but if you don't have a spring form pan make sure to grease and flour it before you put the batter in. The cashew butter coconut cream frosting is incomparably delectable and all of this is dairy free, wheat free and sugar-free! Be careful when using monkfruit sweetener it's about 200-400x sweeter than sugar, and some may like to omit it from the frosting. If you have an herb garden or fresh herbs from the market, top with fresh summer springs of mint!

Ingredients
  

  • 1 1/2 cups almond flour- superfine not almond meal
  • 4 large organic eggs separated
  • 1/2 c water
  • 1/2 cup granulated monk fruit sugar
  • 1 tbsp lemon zest
  • 2 T lemon juice
  • Sliced berries mint and thin lemon slices for topping

Instructions
 

  • Preheat the oven 350F. Well grease and flour a spring-form or 9-inch cake pan.
  • In a mixing bowl, combine the almond flour, egg yolks, sweetener, and lemon zest, and mix well. In a separate bowl, beat together your egg whites until there are stiff peaks.
  • Gently combine the two and transfer the cake mixture into the greased cake pan.
  • Bake the cake for about 30 minutes, until it slightly browns on top. Let the cake cool for 15 minutes before removing from pan, as the shortbread tends to stick. Spring-forms work best and you can slide a knife under before removing.

Notes

Cashew and Coconut Cream Frosting
Ingredients:
• 1 stick of vegan butter softened
• 1 tsp vanilla extract
• 3T cashew butter
• 2 tsp. monkfruit sugar
• 1/2 can- 6oz- 200ml full fat coconut milk cream (use the fatty part)
Instructions:
• Add softened vegan butter to a large mixing bowl and use an electric hand mixer  to cream butter until it whips add vanilla and mix once more to combine.
• Add monkfruit sugar until well combined and fluffy.
• If too thick, add 1T at a time of the remaining coconut milk of it too thin, add 1tsp of almond flour at a time to thicken. The texture should be similar to a buttercream frosting.
• Refrigerate when done for 1 hour before spreading on cooled cake.
• Spread on cooled cake and decorate with berries, mint and the remaining lemon, sliced!
Organic Dairy Free Potato Salad

How To Make The VERY Best Potato Salad Recipe. The base is my grandma’s recipe and I use organic vegetables and vegan mayo- and it’s hands down the best potato salad- ever. We have our very first urban homestead herb garden this year, so the parsley is fresh from the garden! This is a perfect side dish for every summer outdoor barbecue or gathering, and now that we are vaccinated we can finally have dear friends and family over. We tried the vegetarian Beyond Burgers on the grill and they cooked up really well, add a fresh salad and some light, cool rosé wine and you have a perfect event- enjoy!

Ingredients:

3 pounds Organic Yukon Gold or Organic Russet Potatoes peeled and chopped to 3/4″ squares
1.5 cups Veganaise or Hellman’s Vegan Dressing
8 small sweet pickles chopped or 2T sweet pickle relish
2 tablespoons organic yellow mustard
5 celery stalks washed and diced
8 hard boiled eggs peeled
1/2 organic white onion diced
2 T fresh chopped parsley for garnish
1/2 teaspoon paprika
Salt and pepper to taste

Instructions:

  1. Cut the potatoes into squares and place them in a large stockpot, add 1 tablespoon salt and cook the potatoes for 15 minutes, until fork tender. Do not overcook.
  2. Meanwhile, in a medium bowl chop the eggs until fine with a hand pasty blender or two knives crossed. Add the veganaise, pickles, celery, 1 teaspoon salt, and pepper to taste. Stir until smooth.
  3. Once the potatoes are tender, drain and let cool.
  4. When cool, stir in the egg and veganaise mixture. Taste, then salt and pepper as needed. Garnish with parsley and paprika.
  5. Cover the potato salad and refrigerate. Serve Cold.

Dairy Free Potato Salad

Dairy Free Potato Salad

Organic Dairy Free Potato Salad

How To Make The VERY Best Potato Salad Recipe. The base is my grandma's recipe and I use organic vegetables and vegan mayo- and it's hands down the best potato salad ever. We have our very first urban homestead herb garden this year, so the parsley is fresh from the garden!

Ingredients
  

  • 3 pounds Organic Yukon Gold or Organic Russet Potatoes peeled and chopped to 3/4" squares
  • 1.5 cups Veganaise or Helleman's Vegan Dressing
  • 8 small sweet pickles chopped or 2T sweet pickle relish
  • 2 tablespoons organic yellow mustard
  • 5 celery stalks washed and diced
  • 8 hard boiled eggs peeled
  • 1/2 organic white onion diced
  • 2 T fresh chopped parsley for garnish
  • 1/2 teaspoon paprika
  • Salt and pepper to taste

Instructions
 

  • Meanwhile, in a medium bowl chop the eggs until fine with a hand pasty blender or two knives crossed. Add the veganaise, pickles, celery, 1 teaspoon salt, and pepper to taste. Stir until smooth.
  • Once the potatoes are tender, drain and let cool.
  • When cool, stir in the egg and veganaise mixture. Taste, then salt and pepper as needed. Garnish with parsley and paprika.
  • Cover the potato salad and refrigerate. Serve Cold.

My family and I used to travel to California every year and stop in an old Spanish missionary town called San Juan Capistrano, outside of San Diego. There is the oldest and best restaurant there where I called them later and asked for their authentic fresh table-side guacamole recipe. A fresh, cooling summer treat, we just love this!

If you can ever visit this town please do, this restaurant site has been recognized as a California State Historical Landmark. The northern section was originally the home of Miguel Yorba Adobe, built in 1797. The southern half housed the Juzgado (court and jails), so it used to be a jail- and was established in 1812. Visit if you ever can, it’s an amazing cultural experience with an old Mission Church and botanical garden right next door.

https://eladobedecapistrano.com/catering/las-flores-room/

Spanish Guacamole from Mission San Juan Capistrano

Prep Time:
10 mins
Total Time:
10 mins

mexican guacamole

Ingredients:

  • 3-4 ripe organic avocados, not too mushy not too hard
  • 1/2 red onion finely chopped
  • 2 fresh jalapenos finely chopped
  • cilantro for garnish
  • 2 T of fresh squeezed lime juice
  • salt and pepper to taste
  • 2 organic Roma tomato finely chopped
  • 3 cloves of garlic minced

Instructions:

  1. Cut the avocados in 1/2 and remove the core, scoop out into a bowl
  2. Mash the avocado with a large fork or hand pastry blender
  3. Add the onion, jalapeno and tomato and gently mix well
  4. Add lime juice and salt and pepper to taste
  5. Top with cilantro and serve with organic corn chips made from real Mexican style tortillas!

authentic mexican guacamole

home made guac

Spanish Guacamole from Mission San Juan Capistrano

My family and I used to travel to California every year and stop in an old Spanish missionary town called San Juan Capistrano, outside of San Diego. There is the oldest and best restaurant there where I called them later and asked for their authentic fresh tableside guacamole recipe.

Ingredients
  

  • 4 ripe organic avocados not too mushy not too hard
  • 1/2 red onion finely chopped
  • 2 fresh jalapenos finely chopped
  • cilantro for garnish
  • 2 T of fresh squeezed lime juice
  • salt and pepper to taste
  • 2 organic roma tomato finely chopped
  • 3 cloves of garlic minced
  • Instructions:
  • Peel the avocados and remove the core

Instructions
 

  • Peel the avocados and remove the core
  • Mash the avocado with a large fork or hand pastry blender
  • Add the onion, jalapeno and tomato and gently mix well
  • Add lime juice and salt and pepper to taste
  • Top with cilantro and serve with organic corn chips made from real Mexican style tortillas!

Photo by Karolina Grabowska from Pexels

poblano pepper soup

Aztec Poblano Pepper Soup

Vegetarian Mexican Roasted Poblano Pepper and Jalapeno Soup

I used to visit Mexico every year and found this perfect, spicy, flavorful and hearty soup recipe. It’s reminiscent of ancient Mexico, and when I make it, I’m back there again, surrounded by colorful stone handcrafted architecture, woven bright textiles, drying peppers and sunshine. Some recipes call for the peppers to be skinned, but I always leave skins on, and the soup comes out really well.

Servings: 6

Ingredients:

  • 10 poblano peppers, medium
  • 5 jalapeno peppers
  • 1 large white onion peeled and chopped
  • 4 cloves garlic minced
  • 1 cup chopped fresh cilantro, reserve some for garnish
  • 1 teaspoon salt
  • 1 cup of 1/2 and 1/2
  • 1 teaspoon ground cumin
  • 50 oz- 1 and 1/2 cartons of vegetable broth
  • 14 ounces Mexican melting queso or monterey jack cheese
  • 1 teaspoon cornstarch
  • 1/2 c organic flour
  • 2T honey
  • 1 stick of vegan or regular butter
  • 1/2 tsp cayenne pepper

 

Instructions:

  1. Slice all peppers in 1/2 and remove seeds and stem.
  2. Preheat oven to 450 degrees.
  3. Roast Peppers on baking sheet until the skins starts to bubble, about 15 minutes.
  4. In a large stockpot, saute onions, garlic, cumin and salt in butter, then add vegetable stock.
  5. Add roasted peppers when they are ready and bring all to a boil.
  6. Whisk in crumbled cheese, 1/2 and 1/2, corn starch and flour, simmer for about 15 minutes.
  7. Blend all in a blender in sections and pour back into stockpot, reheat, top with cilantro and serve warm, with crusty bread and a fresh salad!

poblano pepper soup

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Aztec Poblano Pepper Soup

Vegetarian Mexican Roasted Poblano Pepper and Jalapeno Soup I used to visit Mexico every year and found this perfect, spicy, flavorful and hearty soup recipe. It's reminiscent of ancient Mexico, and when I make it, I'm back there again, surrounded by colorful stone handcrafted architecture, woven bright textiles, drying peppers and sunshine. Some recipes call for the peppers to be skinned, but I always leave skins on, and the soup comes out really well.

Ingredients
  

  • 10 poblano peppers medium
  • 5 jalapeno peppers
  • 1 large white onion peeled and chopped
  • 4 cloves garlic minced
  • 1 cup chopped fresh cilantro reserve some for garnish
  • 1 teaspoon salt
  • 1 teaspoon ground cumin
  • 50 oz 1 and 1/2 boxes of vegetable broth
  • 14 ounces Mexican Melting Queso or Monterey Jack
  • 1 teaspoon cornstarch
  • 1/2 c organic flour
  • 2 T honey
  • 1 stick of vegan or regular butter
  • 1/2 tsp cayenne pepper
  • 1 c 1/2 and 1/2

Instructions
 

  • Slice all peppers in 1/2 and remove seeds and stem.
  • Preheat oven to 450 degrees.
  • Roast Peppers on baking sheet until the skins starts to bubble, about 15 minutes.
  • In a large stockpot, saute onions, garlic, cumin and salt in butter, then add vegetable stock.
  • Add roasted peppers when they are ready and bring all to a boil.
  • Whisk in crumbled cheese, 1/2 and 1/2, corn starch and flour, simmer for about 15 minutes.
  • Blend all in a blender in sections and pour back into stockpot, reheat, top with cilantro and serve warm, with crusty bread and a fresh salad!

Notes

Servings: 6
Photo by Alex Azabache from Pexels

Healthy Vegetable Lasagna with Zucchini and Ricotta

This is a veggie lasagna recipe, with ingredients sourced from Trader Joes, but any store with has no-prep lasagna noodles like Barilla and organic veggies will do! This lasagna is very quick, easy to assemble and it’s a family staple, and best when we can source tomatoes, basil and zucchini from the garden! The only pre-prep is to steam the broccoli and zucchini, and a quick blend with a blender or food processor.

This recipe takes many shortcuts, (pardon the non-zero waste prepackaging)- we use no-boil lasagna sheet noodles, prepared tomato sauce, ricotta, cottage cheese, and prepackaged shredded mozzarella and Parmesan cheese. All the ingredients go straight into the baking pan.

Ingredients:

• 1 (16 oz) box No Boil Lasagna Noodles
• 1 jar Tomato or Marinara Sauce (26 oz.)
• 1/2 head of broccoli, steamed, drained and chopped -or-
• 1 (16 oz) bag frozen chopped spinach, thawed or fresh, lightly chopped
• 2 small green zucchinis steamed, drained and sliced
• 16 oz shredded mozzarella
• 1 (16 oz) container Fresh Whole Milk Ricotta
• 1 (16 oz) container Small Curd Cottage Cheese
• 1 (12 oz bag) of shredded Parmesan cheese and a sprinkling of grated.
•  Fresh Basil garnish or dried Italian seasoning (optional)

 

Instructions:

• Preheat oven to 350° degrees F.
• Steam and chop the broccoli, and slice and steam the zucchini.
• Blend the steamed broccoli (or fresh or frozen thawed and drained spinach) and a blender or food processor.
• Stir broccoli or spinach into ricotta in a bowl with 1/4 t salt.
• Cover the bottom of an 8×12-inch or 9×13-inch baking dish with 1/2 cup tomato sauce or marinara.
• Put down one layer of noodles (I use 3 and 1/2 noodles for each layer).
• Spread the ricotta and broccoli on the noodles.
• Place another layer of noodles and sauce and mozzarella cheese.
• Spread container of ricotta cheese.
• Top with another layer of zucchini and Parmesan then a top layer of noodles, remaining sauce, and a dense layer of remaining mozzarella and Parmesan.
• Bake for about 50 minutes, until top is bubbling and melted. Top with basil or Italian seasoning. Let lasagna cool for a few minutes before serving.

Garnish with basil, and enjoy! Serves 6.

Vegetable-Lasagna

 

 

veggie-lasagna

 

trader joes lasagna

Healthy Vegetable Lasagna with Zucchini and Ricotta

This is a veggie lasagna recipe, with ingredients sourced from Trader Joes, but any store with has no-prep lasagna noodles like Barilla and organic veggies will do! This lasagna is very quick easy to assemble and it’s a family staple, and best when we can source tomatoes, basil and zucchini from the garden! The only pre-prep is to steam the broccoli and zucchini, and a quick blend with a blender or food processor.This recipe takes many shortcuts, (pardon the non-zero waste prepackaging)- we use no-boil lasagna sheet noodles, prepared tomato sauce, ricotta, cottage cheese, and prepackaged shredded mozzarella and Parmesan cheese. All the ingredients go straight into the baking pan.

Equipment

  • blender or food processor

Ingredients
  

  • 1 16 oz box No Boil Lasagna Noodles
  • 1 jar Tomato or Marinara Sauce 26 oz.
  • 1/2 head of broccoli steamed, drained and chopped -or-
  • 1 16 oz bag frozen chopped spinach, thawed or fresh, lightly chopped
  • 2 small green zucchinis steamed drained and sliced
  • 16 oz shredded mozzarella
  • 1 16 oz container Fresh Whole Milk Ricotta
  • 1 16 oz container Small Curd Cottage Cheese
  • 1 12 oz bag of shredded Parmesan cheese and a sprinkling of grated.
  • Fresh Basil garnish optional

Instructions
 

  • Preheat oven to 350° degrees F.
  • Steam and chop the broccoli, and slice and steam the zucchini.
  • Blend the steamed broccoli (or fresh or frozen thawed and drained spinach) and a blender or food processor.
  • Stir broccoli or spinach into ricotta in a bowl with 1/4 t salt.
  • Cover the bottom of an 8×12-inch or 9×13-inch baking dish with 1/2 cup tomato sauce or marinara.
  • Put down one layer of noodles (I use 3 and 1/2 noodles for each layer).
  • Spread the ricotta and broccoli on the noodles.
  • Place another layer of noodles and sauce and mozzarella cheese.
  • Spread container of ricotta cheese.
  • Top with another layer of zucchini and Parmesan then a top layer of noodles, remaining sauce, and a dense layer of remaining mozzarella and Parmesan.
  • Bake for about 50 minutes, until top is bubbling and melted. Let lasagna cool for a few minutes before serving.

Notes

Garnish with basil, and enjoy! Serves 6.

Photo by Anna Guerrero from Pexels

chai oatmeal

 

Chai Spiced Multigrain Oatmeal

A friend’s German grandfather lived until 102 and he ate warm oatmeal every morning. I like oats with a 7-Grain Cereal and whey power for added protein. A serving of this stick-to-your-ribs cereal is packed full of everything you need for an energizing morning. Our chai oatmeal is high in flax, fiber and protein, and rich in vitamins and minerals. Add any toppings, milk or sweetener you want, or enjoy plain with a simple austerity.

Ingredients:

  1. 1/4 c. Multigrain Hot Cereal
  2. 1/4 c. organic rolled oats
  3. 1 T. whey powder (optional)
  4. 1/2 t. cinnamon
  5. 1/2 t. cardamom
  6. pinch of salt

optional toppings: butter, bananas, raisins, nuts, berries, honey, oat or your preferred milk

Instructions:

• Bring 2 cups of salted water or your preferred milk to a boil.
• Add oats and multigrain cereal mix to water, stir.
• Turn off heat but keep pan on burner, covered.
• Let sit, until water is absorbed and grains are soft; about 10 minutes.
• Finish with your favorite toppings.

Serves 2

 

IMG 3796

Chai Spiced Multigrain Oatmeal

A friend's German grandfather lived until 102 and he ate oatmeal every morning. I like oats with a 7-Grain Cereal and whey power for added protein. A serving of this stick-to-your-ribs cereal is packed full of everything you need for a energizing morning. Our chai oatmeal is high in flax, fiber and protein, and rich in vitamins and minerals. Add any toppings, milk or sweetener you want, or enjoy with a simple austerity.

Equipment

  • optional toppings: butter, bananas, raisins, nuts, berries, honey, oat or your preferred milk

Ingredients
  

  • 1/4 c. Multigrain Hot Cereal
  • 1/4 c. organic rolled oats
  • 1 T. whey powder optional
  • 1/2 t. cinnamon
  • 1/2 t. cardamom
  • pinch of salt

Instructions
 

  • Bring 2 cups of salted water or your preferred milk to a boil.
  • Add oats and multigrain cereal mix to water, stir.
  • Turn off heat but keep pan on burner, covered.
  • Let sit, until water is absorbed and grains are soft; about 10 minutes.
  • Finish with your favorite toppings.

Notes

Serves 2

date truffles

Healthy Chocolate Date Truffles

These naturally sweet treats are… AMAZING! It seems like you can blend up whatever sweets and nuts you have around the house as long as the texture can be rolled into a ball and mixed with cocoa powder, leave them in fridge overnight to set. These are just as good, sweet, chocolaty and decadent as any real truffle!

Ingredients:

• 25 Medjool dates, pitted and soaked in warm water for 10 minutes
• 4 teaspoons pure vanilla extract
• 1/2 cup unsweetened cocoa powder
• 1 cup almond meal
• 1/2 cup of: peanuts, pecans, hazelnuts or sunflower seeds
• 1/2 cup of coconut oil
• Coatings: cocoa powder, shredded coconut, crushed hazelnuts or any other crushed nut

Instructions:

1. First soak dates them in warm to hot water for 15 minutes and then drain before putting into the food processor or quality large blade blender.
2. Put all of the above ingredients into the blender or food processor, blend slowly, and stop intermittently to ensure mixing until a thick oily “dough” ball is formed. You will have to scrape down the sides of the blender/food processor a few times to get all of the dry ingredients, or add a tad of water if it won’t blend. Once a dough is formed, scoop the dough (about 1 Tablespoon each) and roll into a smooth ball with your hands.
3. Roll into cocoa powder, coconut, and hazelnuts by spreading ingredients onto a plate and roll the moist dough balls around in a circle to fully cover. You can serve immediately, but they are best if refrigerated overnight. Store truffles in the refrigerator, they can keep up to a week.

healthy date balls

truffles

Healthy Chocolate Date Truffles

These naturally sweet treats are… AMAZING! It seems like you can blend up whatever sweets and nuts you have around the house as long as the texture can be rolled into a ball and mixed with cocoa powder, leave them in fridge overnight to set. These are just as good, sweet, chocolaty and decadent as any real truffle!

Ingredients
  

  • 25 Medjool dates pitted and soaked in warm water for 10 minutes
  • 4 teaspoon pure vanilla extract
  • 1/2 cup unsweetened cocoa powder
  • 1 cup almond meal
  • 1/2 cup peanuts pecans hazelnuts or sunflower seeds
  • 1/2 cup of coconut oil
  • Coatings: cocoa powder shredded coconut, crushed hazelnuts or any other crushed nut

Instructions
 

  • First soak dates them in warm water for 15 minutes and then drain before putting into the food processor or quality large blade blender.
  • Put all of the above ingredients into the blender or food processor, blend slowly, and stop intermittently to ensure mixing until a thick oily “dough” ball is formed. You will have to scrape down the sides of the blender/food processor a few times to get all of the dry ingredients, or add a tad of water if it won’t blend. Once a dough is formed, scoop the dough (about 1 Tablespoon each) and roll into a smooth ball with your hands.
  • Roll into cocoa powder, coconut, and hazelnuts by spreading ingredients onto a plate and roll the moist dough balls around in a circle to fully cover. You can serve immediately, but they are best if refrigerated overnight. Store truffles in the refrigerator, they can keep up to a week.

quinoa egg muffins

Quinoa Crust-less Quiche Tarts

About Quinoa:

Quinoa “grain” originated in the Andean region of northwestern South America and is a protein, dietary fiber, B vitamin rich plant from the amaranth family, that is actually an edible seed.

I raise urban hens and in the spring, they are laying now so many eggs, daily, more than we can eat. We give a dozen away per week to friends. It’s been great to craft so many high protein, vegetarian dishes, with some ingredients from our proud backyard homesteading!  (Read: The Backyard Homestead: Produce all the food you need on just a quarter acre.)

Medifast, Optavia and Weight Watcher’s Approved!

Our Quiche Tart “Muffins” are packed full of healthy ingredients like protein-rich quinoa, vegetables, and eggs. They’re Weight Watcher’s approved at 2 Points per tart, or as an Optavia fueling at slightly under 100 calories per muffin.

Quinoa Crust-less Quiche Tarts

Ingredients:

• 6 large eggs
• 2 cups of cooked organic quinoa
• 1 cup of grated cheddar cheese
• 1/2 teaspoon table salt
• 1/4 teaspoon black pepper
• 1/6 teaspoon (sprinkle) of cayenne pepper
• 1 ounce of chopped spinach
• 4 sliced Portobello mushrooms
• 1 large diced tomato or red pepper

Instructions:

• Set oven to 400 degrees.
• Boil 1 and 1/2 cups of quinoa= 2 cups cooked.
• Chop and dice all vegetables.
• Lightly coat a non-stick 12 muffin pan with non-stick olive oil spray.
• Crack eggs into a medium sized mixing bowl and whisk with an egg beater.
• Add cooked quinoa, cheese and stir all ingredients to combine.
• Pour quiche mixture evenly into muffin pan, filling each well about 2/3rds of the way.
• Place pan on the middle rack of the oven and bake for about 20 minutes, or until tarts puff up.
• Remove pan from oven and allow quiche tarts to cool in pan for 2-3 minutes, carefully remove with a large spoon.

quinoa muffin

IMG 3772

Quinoa Crust-less Quiche Tarts

About Quinoa: Quinoa "grain" originated in the Andean region of northwestern South America and is a protein, dietary fiber, B vitamin rich plant from the amaranth family, that is actually an edible seed. Medifast, Optavia and Weight Watcher’s Approved! Our Quiche Tart "Muffins" are packed full of healthy ingredients like protein-rich quinoa, vegetables, and eggs. They’re Weight Watcher’s approved at 2 Points per tart, or as an Optavia fueling at slightly under 100 calories per muffin.

Ingredients
  

  • 6 large eggs
  • 2 cups of cooked organic quinoa
  • 1 cup of grated cheddar cheese
  • 1/2 teaspoon table salt
  • 1/4 teaspoon black pepper
  • 1/6 teaspoon sprinkle of cayenne pepper
  • 1 ounce of chopped spinach
  • 4 sliced Portobello mushrooms
  • 1 large diced tomato or red pepper

Instructions
 

  • Set oven to 400 degrees.
  • Boil 1 and 1/2 cups of quinoa= 2 cups cooked.
  • Chop and dice all vegetables.
  • Lightly coat a non-stick 12 muffin pan with non-stick olive oil spray.
  • Crack eggs into a medium sized mixing bowl and whisk with an egg beater.
  • Add cooked quinoa, cheese and stir all ingredients to combine.
  • Pour quiche mixture evenly into muffin pan, filling each well about 2/3rds of the way.
  • Place pan on the middle rack of the oven and bake for about 20 minutes, or until tarts puff up.
  • Remove pan from oven and allow quiche tarts to cool in pan for 2-3 minutes, carefully remove with a large spoon.

Vegetarian Blue Cheese Soufflé with Non-dairy or Dairy Options

Ingredients:

• 4 tablespoons vegan butter
• 1/4 cup freshly grated Parmesan/vegan Parmesan cheese
• 1/4 cup plus 2 tablespoons all-purpose flour or soy flour
• 1 1/2 cups soy or oat milk
• 3/4 teaspoon salt
• 1/4 teaspoon cayenne
• 6 ounces fresh chopped organic spinach
• 6 oz chopped baby portobello mushrooms
• 8 large free range eggs, separated
• 8 ounces crumbled blue/vegan blue, Roquefort or Gorgonzola cheese
• 1/2 teaspoon cornstarch

Blue Cheese Souffle

Directions:

• Preheat the oven to 400° and brush bunt cake pan with butter.

• In a medium saucepan, melt 4 tablespoons of vegan butter. Whisk in the flour and cook over moderate heat for 1 minute. Whisk in the soy milk and cook over moderately low heat until smooth and very thick, about 2 minutes. Stir in the salt and cayenne. Turn off the heat, whisk in the egg yolks, cool slightly. Transfer to a large bowl and stir in the blue cheese, spinach and mushrooms.

• In another large bowl, using an electric mixer, beat the egg whites with the cornstarch at medium-high speed until frothy. Increase the speed to high and beat until firm peaks form. With a rubber spatula, gently fold these whipped egg whites into the remaining mixture.

• Spoon the soufflé mixture into pan. Bake until the soufflé is puffy and golden brown, about 20-25 minutes. Serve immediately, as indeed even the best soufflés do flatten as they cool!

Blue Cheese Souffle

Blue Cheese Souffle

Vegetarian Blue Cheese Soufflé with Vegan or Dairy Options

Ingredients
  

  • 4 tablespoons vegan butter
  • 1/4 cup freshly grated Parmesan/vegan Parmesan cheese
  • 1/4 cup plus 2 tablespoons all-purpose flour or soy flour
  • 1 1/2 cups soy or oat milk
  • 3/4 teaspoon salt
  • 1/4 teaspoon cayenne
  • 6 ounces fresh chopped organic spinach
  • 6 oz chopped baby portobello mushrooms
  • 8 large free range eggs separated
  • 8 ounces crumbled blue/vegan blue Roquefort or Gorgonzola cheese
  • 1/2 teaspoon cornstarch

Instructions
 

  • Preheat the oven to 400° and brush bunt cake pan with butter.
  • In a medium saucepan, melt 4 tablespoons of vegan butter. Whisk in the flour and cook over moderate heat for 1 minute. Whisk in the soy milk and cook over moderately low heat until smooth and very thick, about 2 minutes. Stir in the salt and cayenne. Turn off the heat, whisk in the egg yolks, cool slightly. Transfer to a large bowl and stir in the blue cheese, spinach and mushrooms.
  • In another large bowl, using an electric mixer, beat the egg whites with the cornstarch at medium-high speed until frothy. Increase the speed to high and beat until firm peaks form. With a rubber spatula, gently fold these whipped egg whites into the remaining mixture.
  • Spoon the soufflé mixture into pan. Bake until the soufflé is puffy and golden brown, about 20-25 minutes. Serve immediately, as indeed even the best soufflés do flatten as they cool!

 

Vegan Chick’n Marsala with Grapes

Ingredients:

• 2T olive oil
• 1 stick vegan butter
• 4 vegan chick’n breast cutlets
• 1/2 teaspoon black pepper
• 1/2 teaspoon salt
• 1 (8-oz.) pkg. crimini (baby portobello) mushrooms
• 1 cup of sliced green grapes
• 1/2 large white onion coarsely chopped
• 1/3 cup all-purpose flour (soy flour for those who are gluten free)
• 1/3 cup cornmeal (optional)
• 2/3 cup creamy, unsweetened soy or oat milk
• 1 cup dry Marsala wine
• 1 tablespoon Italian seasoning

vegan chicken marsala ingredients

vegan chicken breasts

Directions:

  1. Boil water with salt and add your choice of pasta (gluten free) and prepare a side salad.
  2. On a plate, mix flour, cornmeal, 1 tsp Italian seasoning 1/2 teaspoon pepper and 1/4 teaspoon salt.
  3. Defrost chick’n breasts and coat with mixture on both sides.
  4. Heat 1 tablespoon oil in a large nonstick deep skillet over medium-high.
  5. Add coated chick’n breasts to pan; cook until browned, about 4 minutes per side. Remove chick’n from pan and set aside (do not wipe out pan).
  6. Melt 1/2 stick butter in pan. Sauté mushrooms, onions and grapes. Cook, stirring occasionally, until mushrooms are browned, about 5 minutes.
  7. Add creamy soy milk, remaining vegan butter and Marsala wine to pan; bring to a boil. Cook until slightly thickened, 2 to 3 minutes, add more salt and pepper to taste. Add cooled chick’n breasts back to pan, turning to coat. Sprinkle with Italian seasoning. Serve with healthy pasta and salad!

vegan chicken marsala

vegan marsala

vegan marsala4

Vegan Chick'n Marsala with Grapes

Ingredients
  

  • 2 T olive oil
  • 1 stick vegan butter
  • 4 vegan chick'n breast cutlets
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon salt
  • 1 8-oz. pkg. crimini (baby portobello) mushrooms
  • 1 cup of sliced green grapes
  • 1/2 large white onion coarsely chopped
  • 1/3 cup all-purpose flour soy flour for those who are gluten free
  • 1/3 cup cornmeal optional
  • 2/3 cup creamy unsweetened soy or oat milk
  • 1 cup dry Marsala wine
  • 1 tablespoon Italian seasoning

Instructions
 

  • Boil water with salt and add your choice of pasta (gluten free) and prepare a side salad.
  • On a plate, mix flour, cornmeal, 1 tsp Italian seasoning 1/2 teaspoon pepper and 1/4 teaspoon salt.
  • Defrost chick'n breasts and coat with mixture on both sides.
  • Heat 1 tablespoon oil in a large nonstick deep skillet over medium-high.
  • Add coated chick'n breasts to pan; cook until browned, about 4 minutes per side. Remove chick'n from pan and set aside (do not wipe out pan).
  • Melt 1/2 stick butter in pan. Sauté mushrooms, onions and grapes. Cook, stirring occasionally, until mushrooms are browned, about 5 minutes.
  • Add creamy soy milk, remaining vegan butter and Marsala wine to pan; bring to a boil. Cook until slightly thickened, 2 to 3 minutes, add more salt and pepper to taste. Add cooled chick'n breasts back to pan, turning to coat. Sprinkle with Italian seasoning. Serve with healthy pasta and salad!

lentil-winter-stew

 

Vegan Winter Curry Lentil Soup with Sweet Potatoes and Kale

This vegan flavorful spicy stew has sweet potatoes, coconut milk, kale and lentils, hearty with an Indian flair.

SPROUT TIME 2 days ahead if possible
PREP TIME 20 mins
COOK TIME 1 hour
TOTAL TIME 1 hr 20 mins

Servings: 6

sprouted-lentiles

Ingredients:

• 3 large organic sweet potatoes, unpeeled scrubbed clean and diced into 1-inch squares
• 16 oz organic green lentils (best if sprouted, soaked for two nights before, living sprouts add more nutrients!)
• 3 cups of vegetable stock (plain water is ok too)
• 2 cans can full fat coconut milk
• 1 small bunch kale remove stems and coarsely chop
• 1 tablespoon coconut oil
• 1 medium yellow onion diced
• 2-3T hot curry powder or regular curry powder with 1/2t hot red pepper powder
• 2-inch piece fresh ginger, peeled and minced or 1t powdered
• 3 cloves garlic, peeled and minced
• ground sea salt and ground black pepper, to taste
• 1T monkfruit or coconut sugar, to taste
• Optional garnish: chopped cilantro lime wedges

Instructions:

  1. Sprout lentils if you have time. Soak lentils overnight for two night prior to making, and change the water 2x per day. Un-sprouted lentils work too.
  2. In a large stock pot, cook lentils in vegetable stock with salt for about 30-40 minutes until tender.
  3. At the same time boil the diced sweet potatoes in a separate sauce pan, and when ready, drain.
  4. Heat a large sauté pan over medium heat. Add the coconut oil to the pot and let it melt. Add the onions to the pan and stir. Saute the onions, stirring occasionally, until translucent about 5 minutes. Add the curry powder and saute spices, ginger and garlic to the pan and cook for a few minutes, do not burn. Add a pinch of salt and pepper.
  5. Add everything to the stock pot.
  6. Add the coconut milk and kale to the pot and stir. Place the lid on top and continue to simmer the stew until the kale is wilted and bright green, about 3-4 minutes.
  7. Add sweetener, salt, pepper and a squeeze of lime to taste.
  8. (Optional) Serve, garnish with cilantro and lime.
winter lentil curry stew

Vegan Winter Curry Lentil Soup with Sweet Potatoes and Kale

This vegan flavorful spicy stew has sweet potatoes, coconut milk, kale and lentils, hearty with an Indian flair.

Ingredients
  

  • 3 large organic sweet potatoes unpeeled scrubbed clean and diced into 1-inch squares
  • 16 oz organic green lentils best if sprouted, soaked for two nights before
  • 3 cups of vegetable stock plain water is ok too
  • 2 cans can full fat coconut milk
  • 1 small bunch kale remove stems and coarsely chop
  • 1 tablespoon coconut oil
  • 1 medium yellow onion diced
  • 2-3 T hot curry powder or regular curry powder with 1/2t hot red pepper powder
  • 2- inch piece fresh ginger peeled and minced or 1t powdered
  • 3 cloves garlic peeled and minced
  • ground sea salt and ground black pepper to taste
  • 1 T monkfruit or coconut sugar to taste
  • Optional garnish: chopped cilantro lime wedges

Instructions
 

  • Sprout lentils if you have time. Soak lentils overnight for two night prior to making, and change the water 2x per day. Un-sprouted lentils work too.
  • In a large stock pot, cook lentils in vegetable stock with salt for about 30-40 minutes until tender.
  • At the same time boil the diced sweet potatoes in a separate sauce pan, and when ready, drain.
  • Heat a large sauté pan over medium heat. Add the coconut oil to the pot and let it melt. Add the onions to the pan and stir. Saute the onions, stirring occasionally, until translucent about 5 minutes. Add the curry powder and saute spices, ginger and garlic to the pan and cook for a few minutes, do not burn. Add a pinch of salt and pepper.
  • Add everything to the stock pot.
  • Add the coconut milk and kale to the pot and stir. Place the lid on top and continue to simmer the stew until the kale is wilted and bright green, about 3-4 minutes.
  • Add sweetener, salt, pepper and a squeeze of lime to taste.
  • Serve, garnish with cilantro and lime.

Notes

SPROUT TIME 2 days ahead if possible
PREP TIME 20 mins
COOK TIME 1 hour
TOTAL TIME 1 hr 20 mins

juice fast

Treat your body to an infusion of nutrient density and energy! Here are my favorite organic juice cleanse recipes that make for a rejuvenating cleanse and a complete body reset. I am a big fan of juice fasting, and my body simply loves it! The body has a natural ability to rejuvenate and heal itself, with a little kind care and help. I wanted to share what a juice cleanse looks like from start to finish. First let me say, I’m not a dietitian and I do not claim to be an expert, but I learned a few tips as a health coach. It’s also nice to give your heavier food intake and digestion little rest and maybe to lose a little weight when we are feeling bloated. It’s also great to cleanse in the new year after following our holiday indulgences. I try to do these once per month, or at least quarterly/ seasonally.

What does a juice cleanse do for your body?

As I mentioned previously, I am not a doctor or dietitian so you ought to consult with one if necessary of if you have any health concerns or conditions. Juice fasting is not recommended if you have to do intense physical exercise, demanding work or really intense yoga practice, especially kundalini or pranayama practices. Light, healthy stretching, hatha yoga, and gentle walks in the sun are fine for this juice fast. Try to take it easy, meditate, take Epsom salt baths and rub the body with oil to stimulate the lymphatic system and calm the nerves.

My personal experience of juicing and smoothie making has been invaluable. The juices supply a mega dose of nourishment and antioxidants to my body that makes us feel great. For me I found it better to include to green smoothies per day to add more calories and nutrients to keep me more grounded and able to still go to work, as too few calories can make me dizzy and lightheaded.

Juice fasting allows my body to reset with regards to digestion. The additional dose of vitamins boosts our immune system also gives us far more energy that normal. How long should you do a juice cleanse?  It is completely up to you. I consider that I get the best results when I make juices for 2-3 days. You must remember that along with those 2-3 juicing days, there’s a post cleansing period that is very important.

In case you are new to juicing, I’d say start with a 2 day cleanse. After the cleanse ease back into solid foods by eating salads and small vegetarian meals, chewing slowly, drink herbal cleansing tea, and hydrate with considerable quantities of water.

 

juice fast

So in order to begin, you will need a juicer and a good-quality blender with powerful blades like a NutriBullet or Ninja. If you don’t have a juicer you usually can get a cheap one by asking around on Craigslist or Nextdoor and I recently found a whole bunch of working ones for 10-20 dollars at the local thrift store. If you truly are not able to acquire a juicer and/or blender you want to get started on the fast right away you can use the ready-made juice bottles that you can get at any health food store. I have done it, I bought a few big jars of organic carrot juice and beet juice and some ready-made smoothies. Of course there’s nothing as nutritive as cutting your own vegetables and creating your at-home living fresh organic juices. Higher quality, slow processing juicers extract more fiber and nutrients from the veggies and fruits that gives you more pulp and gives you a bit of a milder juice aka more fiber!

 

green juice smoothie

 

When you create an at home fasting cleanse, your diet will need to be pretty basic. Raw fruits and vegetables are a necessity, and you should make sure that they are organic and fresh. Eliminate all sugars, carbohydrates, high fructose corn syrup, wheat, corn, and any other food products that are grown using pesticides.

As you fast, you will need to make sure that you are drinking enough water. Water helps to flush the system, and it can also help to cleanse your bowels and keep your stomach feeling full. Drinking plenty of water when you create your own cleansing tea is very important.

What does a juice cleanse schedule look like?

I drink about 5 servings of juice a day and 6 glasses of plain water. I make 3 types of juice and I call them by color. Green Juice (2 servings per day ), Red Juice (2 servings per day ), Orange Juice (1 serving per day ). And after that I cap off the day with golden almond moon milk.

A 16 oz drink every 2-3 hours for a total of 5-6 juice/milk drinks per day, plus water

So here’s what a juice fast day looks like:

• 7:00 am wake up — drink warm tea made from lemon water and honey or stevia
• 8:00 am — Red Juice + Water
• 12:00 noon Green Juice Smoothie + Water
• 2:00 pm — Red Juice + Water
• 4:00 pm Orange, Carrot and Ginger Juice + Water
• 6:00 pm Green Juice Smoothie + Water
• 9:00 pm  Moon Milk Oat or Almond Milk Tea with turmeric and ashwaghanda

Orange, Carrot, and Ginger Juice

Ingredients- All Organic:

  • 8 medium (about 1.5 pounds) carrots – scrubbed clean and tops cut off
  • 8 medium (about 3 1/4 pounds) juicing oranges (depending on your juicer, you may need to cut the peels off)
  • 1 3-inch knob fresh ginger – peeled

Instructions:

Place everything in a juicer. Serve immediately.


Red Juice- Beet, Carrot and Green Apple

Ingredients- All Organic:

  • 2 medium beets, trimmed and scrubbed
  • 1 Granny Smith apple, peeled and core
  • 3 medium carrots, peeled
  • 1T fresh lemon juice

Instructions:

Place everything in a juicer. Serve immediately.


Green Juice Smoothie

Ingredients- All Organic:

  • 1 cup fresh spinach
  • 1 cup water
  • 1/2 cup frozen pineapple
  • 1/2 cup frozen mango
  • 1 banana
  • 1T flax oil or ground flax seeds

(Variations: you can substitute the pineapple and mango for one more banana and a chopped apple, or 1c. of a three berry mix)

Instructions:

Place everything in a blender. Serve immediately.

Day 1:  It is always the hardest for me because you might feel a bit light headed and hungry. The truth is, we are packing our entire body with so many micro-nutrients, it’s plenty to operate on.

Day 2:  You might feel very light and joyous. I get better sleep through the night, wake up in the morning ready to proceed. Things are sharp and crisp and you’re simply ready to take on the afternoon!

I do organic juice fasting about every 3-4 mo