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Apple Crisp with
Coconut Dream Ice Cream
Filling:
-
3 to 4 apples, peeled, cored, and sliced thin (⅛-inch thick)
-
2 to 4 tablespoons raw agave nectar
-
1 Tbsp arrowroot powder
-
1 Tbsp freshly squeezed lemon juice
-
2 tsp cinnamon
Topping:
Preheat oven to 375 degrees.
Place all ingredients for the filling into a 7 x 11-inch baking pan. Gently
stir together with a large spoon.
In a small mixing bowl stir together the quinoa flakes, brown rice flour,
agave, cinnamon, and sea salt. Add oil and vanilla and stir together with a
fork. Using your hands, crumble the topping evenly over the filling.
Bake for about 40 minutes or until the juices are bubbling up and the
topping is lightly browned.
Top with Larry and Luna’s Coconut Dream (Vanilla Bean flavour) organic dairy
free, agave sweetened coconut milk ice-cream (tastes like the real deal!)
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Curried Red Lentil and Lamb Stew
(Crock pot style—you will need a large crock pot)
Lamb is a less inflammatory meat than beef, and is particularly delicious in
this recipe. This recipe is great for cold weather nights!
Ingredients:
-
1 lb lamb, fat trimmed off, cut into bite sized cubes
-
1 Tbsp olive oil
-
1 tsp mustard seeds
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1½ cup red lentils
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1 Tbsp ginger, minced
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8 cloves of garlic, minced
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1 large onion, diced
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1 red pepper, diced
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6 cups of water
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1 tsp each: tumeric, fenugreek, garam masala, cumin and coriander
-
2 tsp salt
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1 28oz can of diced tomatoes
-
1 bunch fresh cilantro, chopped
Place the mustard seeds and olive oil in a large frying pan over medium
heat until the mustard seeds begin to pop. Add the lamb and sear quickly
until the outer edges are brown but the center is not yet fully cooked.
Place in a large crock pot. Add all remaining ingredients except the
cilantro and cook, on low, for around 6 hours. Add the chopped cilantro to
the crock pot just before serving.
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Korean grilled
chicken with kimchi cucumbers and gogi rice
-
8 boneless skinless chicken thighs
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¼ gluten free tamari
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2 Tbsp sesame oil
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4 tsp agave
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2 tsp fresh grated ginger
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4 cloves fresh grated garlic
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2 tsp sesame seeds
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4 green onions, sliced finely
cut chicken into bite sized pieces and spread out on an oven tray
in a bowl mix all remaining ingredients, pour over chicken
marinade 15 minutes
broil on low for 10-20 minutes, until chicken is fully cooked
serve with kimchi cucumbers and gogi rice
Kimchi cucumbers
-
One long English cucumber, thinly sliced halved
-
½ tsp sea salt
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1 Tbsp rice vinegar
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1 tsp agave
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2 cloves of garlic, minced
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¼ tsp red pepper flakes
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pinch cayenne
combine all ingredients in a bowl, let chill for 15 minutes before
serving
Gogi rice
put all ingredients in a small saucepan, bring to a boil, reduce heat and
cook, covered, on low for 45 minutes
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Layered
Vegetable Bake
Ingredients:
-
1 small butternut squash, peeled and sliced
-
2 yams, peeled and sliced
-
½ cauliflower, sliced
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1 zucchini, sliced
-
1 Tbsp olive oil
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½ cup of shelled pistachios
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½ cup of almond meal (almonds ground in coffee grinder)
-
½ tsp ground sage
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½ tsp sea salt
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4 cloves of garlic, minced
Place all veggies in a baking pan, add olive oil and gently stir. Bake at
350˚F for 45 minutes, or until tender. Add remaining ingredients, stir
gently, turn up the heat to 375˚F and cook until the top just begins to
brown.
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Mexican tortilla
soup
Ingredients:
-
2 liters homemade or store-bought organic chicken broth
-
1 large onion, diced finely
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3 stalks celery, sliced finely
-
3 medium carrots, diced finely
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2 large chicken breasts
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½ tsp each: oregano, thyme, dill, salt and pepper
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dash cayenne
Put all of the above ingredients into a large soup pot and bring to a
simmer. Cook until the chicken is no longer pink inside and the vegetables
are tender. Remove the chicken and set aside to cool. When cool, shred the
chicken with your hands until it is well separated, and put it back into the
soup. Prepare the toppings below and have them on the table, for everyone to
add to their bowl to taste.
Toppings:
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Raw lemon cheesecake
Crust:
-
1/2 cup almond meal (ground almonds in coffee grinder)
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½ cup pecan meal (ground almonds in coffee grinder)
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½ cup pitted dates (soaked in a small bowl of boiling
water for about 10 minutes)
Combine crust ingredients in a food processor into it forms
a sticky mass, Press into the bottom of a pie pan. The crust should reach at
least ½ way up the side of the pan.
Filling:
Combine filling ingredients in a high-speed blender or food
processor and blend until very smooth. Refrigerate 1 to 2 hours to firm up
filling.
Topping: Raspberry coulis
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½ cup water
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2 tablespoons arrowroot powder
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¼ cup organic raw blue agave nectar
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1 cup fresh or frozen raspberries
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1 to 2 teaspoon organic vanilla extract
Place the water and arrowroot into a small saucepan and stir
to dissolve the arrowroot. Add the agave nectar and raspberries and heat
over medium heat, whisking until the sauce becomes thick and translucent and
the raspberries are well mixed. Turn off heat and stir in vanilla. Let cool
to room temperature before serving.
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• 4 medjool dates, pitted
• 4 black mission figs
• 4 Tbsp water
• 1 medium avocado, pitted
• 4 tablespoons cacao or cocoa powder
Place all ingredients into blender and add 1 Tbsp of
water at a time, blending until smoothe. Pour into BPA free popsicle molds and
freeze for at least 6 hours. Run under hot water to release.
Source: The Whole Foods Nutrition cookbook
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Beet Borscht
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• 1 medium onion sliced into half moons
• 2 cloves garlic chopped
• 2 Tbsp olive oil
• 2 medium carrots chopped
• 2 small potatoes chopped
• 4 medium sized beets chopped
• 1 turnip chopped
• 4 cups organic chicken broth
• 4 Tbsp lemon juice
• 4 tsp fresh dill, chopped
• 1 tsp sea salt or Herbamare
Heat olive oil in a large pot over medium heat. Add
onions and garlic and sauté until soft. Add carrots, beets, potatoes, and turnip
and sauté for 10-15 minutes until vegetables start to soften. Add broth and
bring to a boil; reduce heat and simmer for 15 minutes. Stir in lemon juice,
dill and salt or Herbamare. Serve topped with Cashew Sour Cream.
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Chicken Salad with Asparagus and Creamy Dill
Dressing
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2 ½ cups (2-inch) diagonally cut asparagus
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2 cups coarsely shredded cooked chicken breast
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½ cup thinly sliced radishes
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4 cups organic pre-washed mixed greens
Steam asparagus, covered, 3 minutes or until
crisp-tender. Drain and plunge into ice water; drain. Combine asparagus,
chicken, radishes and Creamy Dill Dressing in a large bowl; toss well. Serve on
top of mixed greens.
Creamy Dill Dressing
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½ cup organic Vegenaise
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½ cup organic yogurt
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1 Tbsp chopped fresh dill
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1 Tbsp fresh lemon juice
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¼ tsp sea salt or Herbamare
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¼ tsp freshly ground black pepper
Combine all ingredients in a medium bowl, stirring well with a whisk.
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Eggs Benny on
Polenta with Heart Friendly Hollandaise, Artichokes and Red Onions
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Eggs Benny
• 1 (17-ounce) tube of precooked polenta
• Frying pan, at least 3 inches deep
• 1 Tbsp lemon juice
• 4 eggs
• ¼ cup canned artichoke hearts, diced
• ¼ cup diced red onions
• 1 Tbsp olive oil plus 2 tsp
Cut polenta crosswise into 8 slices. Heat 2 tsp olive oil over medium-high heat
in a large frying pan. Add polenta slices; cook 3 minutes on each side or until
lightly browned. Remove from pan and set aside.
Fill the frying pan ¾ full with water and bring to a simmer. Reduce heat to
low-medium and add lemon juice. When water is very hot but has ceased bubbling,
crack each egg and pour into the water carefully. Allow the eggs to slowly cook
in the hot water until the egg whites are no longer translucent and the yolks
are cooked medium to well, depending on your preference. Meanwhile, sauté the
red onions in olive oil under sweet and translucent. Add the artichokes and heat
until warm. Place the onions and artichokes on the polenta triangles. Remove the
eggs from the water using a slotted spoon and place on top of the triangles.
Drizzle Heart Friendly Hollandaise sauce (see recipe below) over and serve with
fresh fruit.
Heart Friendly Hollandaise
• ¼ cup Organic Veganaise or Grapeseed oil Veganaise
• ¼ cup Organic Sour Cream or homemade Cashew Sour Cream (non-dairy)
• 2 Tbsp Lemon juice
• 1 tsp Mustard
Wisk all of the above ingredients together in a saucepan over low heat until
well blended, creamy and warm. Spoon over Eggs Benny. Enjoy.
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Garden Kale Salad
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1 bunch curly kale, chopped (about 8 to 10 cups)
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2 avocados, diced
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1 cup raw, unsalted sunflower seeds
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1 carrot, grated
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1 beet, grated
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6-8 garden peas, chopped
Dressing:
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3 to 4 Tbsp freshly squeezed lemon juice
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3 to 4 Tbsp olive oil
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1 to 2 cloves garlic, crushed
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½ tsp sea salt or Herbamare
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freshly ground black pepper
Chop the kale into small pieces and add it to a large bowl. In a smaller,
separate bowl whisk together the dressing. Add the dressing to the salad and
gently massage it into the kale with your hands. This will soften it almost
immediately. Then add the diced avocado and remaining ingredients. Gently toss
together.
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Ginger Plum Chicken with Mushrooms, Broccoli and Soba
Noodles
• 1 8oz package soba noodles, such as Eden Organic
• 8 skinless, boneless chicken thighs
• ½ tsp sea salt or Herbamare
• ¼ tsp black pepper
• 2 tsp olive oil
• 2 medium plums (ripe), pitted and chopped
• 3 Tbsp honey or agave
• 8-10 brown button mushrooms
• 1 cup of chopped broccoli
• grated peeled fresh ginger
• 4 tsp 6 cloves of garlic, crushed
chopped garlic scapes (optional)
Bring a medium sized saucepan full of water to boil. Cook soba noodles according
to package directions. Meanwhile, sprinkle chicken with salt and pepper. Heat
oil in large frying pan over medium-high heat. Add chicken, cook 4-5 minutes on
each side or until browned. Add plums, honey, mushrooms, broccoli, ginger and
garlic. Reduce heat and cook, uncovered, stirring well, for 7 minutes or until
chicken is done and plums have turned syrupy. Serve over soba noodles. Sprinkle
chopped garlic scapes over top if desired.
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Gluten-Free
Buckwheat Crepes
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Ingredients (for 6 crepes):
• 1/2 cup buckwheat flour
• A pinch of sea salt
• 1 tbsp arrowroot or quinoa flour
• 1 lg egg
• 1 cup of water
• 1 tbsp unsalted butter
Whisk the water, butter, and egg together and then mix with dry ingredients. Set
aside for 15-20 minutes. Heat a pan and melt some butter. Once heated, pour some
batter into the pan and rotate the pan to get the batter nice and smooth… you
don’t want it to be too thick. Return the pan to heat for a couple of minutes
until the top is hard. Flip the crepe over and let the other side brown.
Serve with fresh raspberries and Cashew Crème (see Layered Blueberry Cashew
Pudding Treats for Cashew Crème recipe)
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Grilled Lamb Chops
with Cherry Pomegranate Sauce
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• 8 (4-ounce) lamb loin chops, trimmed
• ½ tsp salt or Herbamare
• ½ tsp freshly ground black pepper
• 2/3 cup pomegranate juice
• 2 tsp honey or agave
• 1 tsp Arrowroot
• 1 tsp water
• ¾ cup pitted dark sweet cherries (fresh or frozen)
• 1 tsp minced fresh thyme
Pre-heat grill. Sprinkle lamb with salt and pepper, set aside. Dissolve
Arrowroot in cold water until it dissolves. Put Arrowroot mixture in a saucepan
with pomegranate juice, honey or agave and cherries; simmer until sauce is
slightly thick. Remove from heat; stir in the thyme. Grill lamb 5 minutes per
side or until desired degree of doneness. Serve sauce with lamb.
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• 3 Tbsp balsamic vinegar
• 2 tsp olive oil
• 1 tsp chopped fresh oregano
• 1 tsp chopped fresh basil
• 1 tsp chopped fresh parsley
• 1 large red onion, cut into 4 (1/2 inch thick) slices
• 2 large zucchini, halved lengthwise
Heat grill. Combine first 5 ingredients in a large bowl. Add onion and zucchini;
toss to coat. Place vegetables on grill rack. Cover and grill 10-12 minutes or
until vegetables are tender.
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Grilled Rosemary
Chicken with Tomato-Avocado Salsa
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*Make the salsa after you take the chicken off the grill
• 2 Tbsp olive oil
• 2 Tbsp red wine vinegar
• 1 Tbsp chopped fresh rosemary
• 1 Tbsp minced garlic
• 4 (4-ounce) chicken cutlets
• ¼ tsp sea salt or Herbamare
• ¼ tsp black pepper
Combine first 4 ingredients in a large bowl. Sprinkle chicken with salt and
pepper, and add to the bowl. Marinate in the refrigerator 30 minutes to 2 hours.
Heat grill. Remove chicken from marinade, discarding marinade. Grill 3 minutes
on each side or until done. Serve with the Tomato-Avocado salsa.
Tomato-Avocado Salsa
• 1 Tbsp chopped fresh oregano
• 1 Tbsp olive oil
• 2 Tbsp red wine vinegar
• 2 cloves of garlic, crushed
• 2 cups of grape tomatoes, halved
• ½ cup feta
• 1 ripe peeled avocado, chopped
Combine first 4 ingredients in a large bowl, stirring with a wisk. Add remaining
ingredients and stir gently.
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Grilled Salmon,
Vegetable and Arugula Salad
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• 1 16oz piece of wild salmon
• 7 Tbsp balsamic vinaigrette
• 1 medium zucchini, cut in half lengthwise
• 6 (1/4 inch thick) red onion slices (1 medium onion)
• 4 plum tomatoes, halved
• 6 cups baby arugula
• ½ cup crumbled feta cheese
Heat the grill. Brush salmon with 1 Tbsp of the vinaigrette. Place salmon,
zucchini and onion on grill. Grill 3-4 minutes on each side until salmon is done
and vegetables are tender, adding tomatoes to the rack after 2 minutes. Cook
tomatoes 2 minutes on each side. Cut salmon crosswise into thin slices; coarsely
chop zucchini, and cut tomato halves into wedges. Place 1 ½ cups arugula on each
of 4 plates. Divide salmon and vegetables evenly among servings. Top with feta
and vinaigrette. Serves 4.
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Layered Blueberry
Cashew Pudding Treats
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Blueberries, cherries, and strawberries all work well
for the filling. Kudzu is a white powdery substance that comes in white chunks.
It can be found in the Asian section of your natural health food store or in the
bulk spice section. It is very soothing and healing to the intestines.
Blueberry Pudding:
• 1/4 cup kudzu (dissolved in 3 tablespoons of water)
• 1 cup organic berry juice
• 2 cups blueberries
• 1/4 cup maple syrup, agave nectar, or honey
Cashew Cream:
• 1 cup raw cashews
• 1/4 cup agave nectar or honey
• 3 tablespoons water
• 2 to 3 teaspoons vanilla extract
Fruit:
• sliced strawberries
• fresh blueberries
• raspberries
• sliced cherries
Place the kudzu and water into a saucepan (2 to 3 quart) and stir with a small
wire whisk to dissolve. Place the remaining filling ingredients into a blender
and blend until smooth. Pour blueberry-juice mixture into the kudzu and whisk
together. Turn heat to medium-high and bring to a fast simmer, immediately turn
heat down and simmer, whisking continuously, until thickened and a dark blueish-purple,
about 10 mins.
To make the cashew cream, place all ingredients into a high-powered blender and
blend until smooth and creamy.
Pour the blueberry pudding into small glasses and chill for at least an hour
before adding the cashew cream. When ready, add dollops of the cream to each
cup. Chill and then add your fruit no more than 3 hours before serving.
Source:
www.nourishingmeals.com
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Mango-Coconut
Pudding
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• 6 tablespoons kudzu
• ½ cup water
• 4 cups diced fresh mango (or frozen)
• 1 can coconut milk
• ¼ cup agave nectar or honey
• 2 tsp vanilla
Topping:
•
diced fresh mango
•
shredded, unsweetened coconut
Place the kudzu and water in a 3-quart saucepan. Whisk together so that the
kudzu dissolves. The kudzu needs to be dissolved before heating so whisk again
just before adding the remaining ingredients.
In a blender, add the mango, coconut milk, and sweetener. Blend on high until
very smooth and creamy.
Pour into the saucepan with the dissolved kudzu. Turn heat to med-high. Whisk
constantly until it boils then reduce heat to low and simmer while whisking for
about 6 to 10 minutes. You'll notice the color change from a creamy yellow to an
egg-yolk yellow indicating that it is about ready to be removed from the heat.
Whisk in vanilla and remove from heat.
Pour or ladle into six small bowls and place into the refrigerator to set. Chill
for 1 to 2 hours. Top with diced fresh mango and shredded coconut. Serve and
enjoy!
Source: www.NourishingMeals.com
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Pan Fried Snapper
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• 1 Tbsp olive oil
• 4 (6-ounce) snapper fillets
• ½ tsp sea salt or Herbamare
• ¼ tsp cumin
• ½ cup dry white wine
• 2 Tbsp lemon juice
• 2 Tbsp capers
• 2 Tbsp chopped fresh parsley
Heat oil in large frying pan over medium-high heat. Sprinkle fillets with sea
salt or Herbamare and cumin. Cook 3-4 minutes on each side or until done. Remove
fillets from pan and keep warm. Add wine and lemon juice to the pan; bring to a
boil. Reduce heat and simmer 2 minutes or until slightly thick, scraping the pan
to loosen the browned bits. Stir in capers and parsley. Spoon sauce over
fillets.
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Romaine Lettuce
wraps with Shrimp Avocado and Mango Salad
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Salad
• 1 bunch romaine, washed
• 1 cup red bell pepper, chopped
• 1 pound peeled cooked shrimp
• 1 avocado peeled and diced
• 1 ripe mango, peeled and diced
Combine all of the ingredients except the romaine in a medium bowl. Add the
dressing (below). Scoop onto lettuce leaves and wrap up like a taco. Enjoy.
Dressing
• ¼ cup fresh lime juice
• 2 Tbsp chopped fresh cilantro
• 1 Tbsp olive oil
• ½ tsp crushed red pepper
• ½ tsp honey or agave
• ¼ tsp sea salt or Herbamare
• ¼ tsp freshly ground black pepper
• 1 garlic clove, minced
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Stevia Sweetened Lemonade
• 4 cups water + 2 cups ice
• 1/2 cup lemon juice
• 12-15 drops liquid stevia
In a large pitcher, add all ingredients and stir.
Enjoy!
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Whole Roasted Chicken, Mashed Yams & Gluten Free Gravy
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Roasted Chicken
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One
5-6 lb chicken
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3-4
fresh rosemary sprigs
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1-2
tsp Herbamare
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4
thinly sliced garlic cloves
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1
heaping Tbsp Organic Veganase or Grapeseed Oil Veganase
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dash
of tobasco
Put the rosemary sprigs and Herbamare into the cavity of the
chicken. Stuff the garlic gloves under the skin of the breasts. Mix the tobasco
with the Veganase and rub over the whole chicken. Cook at 325˚F for 2 ½ to 3
hours (1/2 hour for every pound).
Mashed Yams
Dice the yams, leaving the skins on, and boil until tender,
30-45 mins, drain, add 2 Tbsp Earth Balance spread, ¼ cup homemade almond milk
and 1 tsp Herbamare. Mash together.
Gluten Free Gravy
Wisk the Arrowroot together with the cold water until a
paste is formed. Add to the cooking juices and heat in a saucepan, stirring
continuously and patiently until the sauce thickens, at least 5 minutes. The
more cooking juices you use, the thinner your gravy will be.
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Salad Rolls
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1-2 cups of leftover chicken, shredded or cut into strips
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¼ cup shredded carrot
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½ cucumber, peeled, and cut into sticks
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10-12 fresh basil leaves
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1 ripe avocado, removed from peel and cut into chunks (optional)
-
1 ripe mango, peeled and cut into chunks (optional)
-
1-2 cups of salad greens, rinsed and dried
-
1 package of rice vermicelli noodles
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1 package of large rice paper wraps
Almond Cilantro Dipping Sauce
-
2 cloves garlic, crushed
-
1 piece of ginger (walnut-sized), grated
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15 sprigs cilantro, chopped
-
¼ cup organic smooth almond butter
-
¼ cup chicken broth
-
2 Tbsp lime juice
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1 Tbsp gluten free tamari
-
2 tsp agave nectar or honey
-
pinch cayenne
Directions
Put all the ingredients for the dipping sauce in a bowl and mix well. Set aside. Bring a large pot of water to boil, then turn off and add noodles, stirring for about 1-2 minutes until they soften. Rinse in cold water and drain well. Place all the prepared ingredients for the salad rolls on the table for do-it-yourself salad wraps. Place a large bowl filled with warm water in the middle of the table. Take a rice paper wrap out and dip it in the warm water for no longer than 30 seconds (the wrap will continue to soften as you begin adding the fillings). Start with a very small amount of noodles and each filling in your wrap (don’t overfill it or it will be hard to close). Wrap up like a burrito, tucking the ends in. Use a spoon to scoop up the dipping sauce and pour it over your salad roll (I find this easier than dipping it in the sauce, whereby some of the contents fall out into the dip). Enjoy!
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Crust:
-
2 cups organic Brazil nuts
-
10 Medjool dates
-
1 tablespoon virgin organic coconut oil
-
1 tablespoon organic cinnamon
-
1 pinch ground organic cardamom—
optional
Filling:
-
1 cup smooth almond butter
-
1 ripe avocado
-
10 tablespoons cacao powder
-
½ cup organic raw blue agave
-
½ cup barely melted virgin organic coconut oil
-
¼ cup water
1 tablespoon organic vanilla extract
Directions
Place Brazil nuts into food processor and pulse until finely ground. Add remaining ingredients for crust and pulse until thoroughly ground and mixed. Press crust into the bottom of a 9-inch spring-form cake pan. Place into refrigerator to chill.
Place all ingredients for filling into food processor and process until smooth and creamy.
Pour chocolate filling into the spring-form cake pan. Spread out evenly with a rubber spatula and place back into the refrigerator to chill. Chill for 3 to 4 hours.
Raspberry Coulis
-
½ cup water
-
2 tablespoons arrowroot powder
-
¼ cup organic raw blue agave nectar
-
1 cup fresh or frozen raspberries
-
1 to 2 teaspoon organic vanilla extract
Place the water and arrowroot into a small saucepan and stir to dissolve the arrowroot. Add the agave nectar and raspberries and heat over medium heat, whisking until the sauce becomes thick and translucent and the raspberries are well mixed. Turn off heat and stir in vanilla. Let cool to room temperature before serving.
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Ingredients:
-
1 1/2 cups full fat coconut milk, from two 13.5 oz cans
-
1/3 cup powdered sugar, or to taste
-
2 Tbsp coconut flour (add 1 Tbsp at a time)
-
1 Tbsp vanilla extract, or to taste
Directions:
Keep the cans of coconut milk in the fridge until you are ready to use, or
chill in the fridge for a minimum of 4 hours. Chill a stainless steel or glass
bowl with beaters in the freezer. Carefully open the cans of coconut milk and
remove the solidified part with a rubber spatula, (save the liquid part for
smoothies later). Beat the thick coconut cream in the chilled bowl with a hand
mixer until thick and fluffy. Gradually beat in the powdered sugar and coconut
flour, 1 Tbsp at a time, until desired consistency is reached. Add vanilla and
serve immediately.
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Steel Cut Oats with Cinnamon, Blueberries, Walnuts and Homemade Almond Milk
The Cinnamon, blueberries and walnuts in this recipe all
help stabilize blood glucose levels. This oatmeal is good for the brain,
nervous system and provides a stable source of energy to prevent sugar cravings
later on in the day.
Bring 3 cups of water and ¼ tsp salt to a boil and add 1
cup steel cut oats. Reduce heat to low, add cinnamon, cover and simmer 10-20
minutes, stirring occasionally. Remove from heat and add the blueberries and
walnuts. Serve with homemade almond milk. Serves four.
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Cashew Sour Cream
1 cup
raw cashews (not roasted or salted)
¼ tsp
sea salt
¼ cup
cold water
1-2
tsp apple cider vinegar
juice
from 1 small lemon
Cover cashews with water and soak overnight. Drain off
soaking water and place nuts in a food processor. Add salt, cold water vinegar
and lemon juice. Puree for 3-4 minutes or until smooth and creamy. Use in any
recipe that calls for sour cream. Keeps in the refrigerator for 1 week.
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The quinoa replaces traditional tabbouleh in this recipe,
and is lovely combined with the parsley, mint and lemon flavors.
Ingredients:
-
1 cup quinoa
-
2 cups water
-
1 cup parsley, chopped very fine
-
1 can chickpeas, rinsed
-
1/4 cup fresh mint,chopped fine
-
1/4 cup red onion, chopped very fine
-
1 red pepper, diced
-
1 green onion, sliced
-
1/4 cup olive oil
-
3 Tbsp lemon juice
-
Sea salt, to taste
-
2 tsp cumin
Instructions:
Rinse
the quinoa well and strain with a fine strainer
Cook
quinoa in water—bring to a boil, reduce heat and simmer 20 minutes
covered on low heat, set aside to cool
Combine
cooled quinoa with remaining ingredients
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Add to food processor:
*Harvesting Nettles: When you pick nettles be sure to
wear long pants, long sleeves, and thick gardening gloves, and cut the plants
with scissors, because if you don’t, you will get stung. Also, pick the top
third of the nettle plant and to only pick when it is still young, to ensure
the freshest, tastiest leaves that have the highest nutritional value and best
medicinal properties. Also, the plant will still be able to grow and then you
can harvest it again. Older plants tend to be more bitter and fibrous. For
handling them, use tongs. Nettles will last in a bag in your fridge for about
two weeks. Cooking, food processing, freezing and/or drying nettles will get
rid of their sting.
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-
1/3 cup
fresh raspberries
-
3
tablespoons good quality balsamic vinegar
-
2
tablespoons Grade B maple syrup
-
¼ teaspoon
sea salt
-
¼ cup extra
virgin olive oil
Put all the
ingredients except the olive oil in a Magic Bullet or Blender and blend well.
Add the olive oil and blend for a second.
Pour the
dressing over your favorite salad. Transfer remaining dressing to a glass jar.
Will last 7 to 10 days in the refrigerator.
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Coconut Cashew Cookies (Gluten Free & Egg Free)
Directions:
Add to bowl:
Mix with electric mixer.
Add:
-
1 tsp baking soda
-
1/3 cup tapioca flour
-
1/3 cup coconut flour, sifted
-
½ cup ground cashews (ground to powder in coffee grinder)
-
3/4 cup shredded unsweetened coconut
Mix again.
Roll into little balls and flatten between your hands.
Bake on cookie tray (greased with coconut oil) at 350 degrees for about 12 minutes.
Makes 15-20 cookies.
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Ingredients:
-
1 1/2 c brown rice flour
-
3 ½ Tbsp tapioca flour
-
½ tsp xanthan gum
-
2 tsp baking powder
-
½ tsp salt
-
3 Tbsp agave syrup
-
juice from 2 lemons
-
zest of one lemon, grated
-
1 ½ c cashew milk
-
1 ½ c ricotta cheese
-
2 Tbsp melted coconut oil
-
2 eggs, yolks and whites separated
-
1 Tbsp coconut oil, for cooking
Directions:
Combine
the flours, xanthan gum, baking powder, and salt in a bowl and stir together. In
a separate bowl, wisk together the remaining ingredients, except the eggs
whites. Add the wet mix to the dry mix and gently fold them together. Beat the
egg whites until stiff peaks form and fold them into the batter.
Heat a griddle and warm the olive oil. Use a 1/3 cup measure to drop the batter
into the pan. When small bubbles appear on the surface of the pancakes, flip
over and cook until golden.
Drizzle leftover cranberry syrup over pancakes (from poached pears recipe).
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Red Lentil Soup
Ingredients:
-
2 Tbsp coconut oil
-
1 large onion, chopped
-
2 to 3 cloves garlic, crushed
-
2 tsp grated fresh ginger
-
2 tsp curry powder
-
2 cups red lentils
-
8 cups chicken stock
-
3 large carrots, sliced
-
1 big bunch of fresh kale, chopped
-
2 Tbsp freshly squeezed lemon juice
Directions:
Heat the
coconut oil in a large cooking pot (large enough to hold 8L of soup). Add the
onions and sauté until soft. Add the garlic, ginger, and curry powder and sauté
a minute or so more. Add the lentils, carrots and chicken stock. Bring to a
boil, then turn down to medium-low and simmer, covered, for 1 hour. Add the
chopped kale and lemon juice. Allow to sit for 5 minutes away from heat. Enjoy.
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Matcha Latte
Ingredients:
Directions:
Place 1
tsp of matcha powder in a mug. Add 1 Tbsp of almond milk and, using a bamboo
wisk, mix until it makes a paste. Meanwhile, heat 2 cups of almond milk on the
stove until very warm but not simmering (below 85˚C to preserve the antioxidant
properties). Add the almond milk to the mug, along with a tsp of Mexican vanilla
and a tsp of local honey. Enjoy.
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Pecan Truffles
Ingredients:
-
2 cups chopped raw pecans
-
2 Tbsp ground cinnamon
-
1/8 tsp sea salt
-
1 cup pitted medjool dates
-
2 Tbsp coconut oil
-
2 Tbsp maple syrup, optional
-
Unsweetened shredded coconut
Directions:
Place the pecans, cinnamon, and sea salt into a food processor fitted with the "s" blade. Process until nuts are very finely ground. Then add the pitted dates and coconut oil. Process again until well mixed. Check to see if you can form a truffle by rolling some of the mixture in your hands. If it falls apart then add the maple syrup and process again.
Scoop out the mixture by the large spoonful and roll into balls. Then roll in shredded unsweetened coconut. Store in the fridge for up to 10 days.
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Seed Cycling Snack Balls
Ingredients:
-
300mL Nut or Seed butter (Almond, Cashew, Sunflower, Pumpkin, Tahini, etc)
-
50mL Maple syrup
-
To taste spices and seasonings (Cinnamon, Cocoa, Nutmeg, Ginger, Vanilla)
-
300mL Flax and pumpkin seed meal* (menses à ovulation) 1:1 ratio or 300mL Sesame and sunflower seed meal* (ovulation à menses) 1:1 ratio
-
300mL Dried fruit (Cranberries, Raisins, Currants, etc.)
-
50mL Dried, unsweetened medium shred coconut
Directions:
Mix nut/seed butter and maple syrup together and stir well. This is the time to add chosen seasonings should you wish (the balls are tasty enough on their own). Gradually, stir in the seed meals until evenly distributed throughout the nut butter mixture. Stir in dried fruit. Form into 1” balls and roll in coconut. Store in a dark container in the fridge. Eat 3-4/day at least (they make a quick, easy, yummy snack that one can turn to in the event of a sweet craving or mild hunger).
* Flax seed meal is available in some stores, however, for maximum value and nutrition, and the lack of other seed meals on the market, it is best to buy the seeds whole and grind them in a seed-dedicated coffee grinder.
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Ingredients:
-
¾ cup raw almonds
-
¼ cup raisins
-
5 cup warm water
Directions:
Put the almonds into a jar & cover with water.
Soak the almonds for 18 hours.
Soak the raisins until soft.
Strain the almonds and raisins into a blender and blend with 1 cup of water.
Strain, add the rest of water to the liquid and refrigerate.
Save the almond meal for breakfast and top with fruit.
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Ingredients:
-
½ cup organic, non-GMO soft tofu
-
¼ Veganaise, or other mayonnaise replacement
-
1 can artichoke hearts, drained
-
½ cup fresh spinach, chopped
-
Few sprigs parsley, finely chopped
-
3-4 cloves of garlic, pressed or finely chopped
-
1 Tbsp lemon juice
-
1 tsp apple cider vinegar
-
1/8 tsp sea salt
-
Fresh ground pepper to taste
Directions:
Preheat oven to 350˚F. Blend all ingredients except the artichokes, spinach and parsley in a food processor until smooth. Add the artichokes, spinach and parsley and pulse chop until mixed well. Pour in a baking dish and bake for 20 minutes, cool slightly and serve with organic, non-GMO tortilla chips.
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Poached Pears
Ingredients:
-
2 cups unsweetened cranberry juice
-
1 cup water
-
½ cup cane sugar
-
1 cinnamon stick
-
4 pears, medium ripe but firm, peeled with stem intact
-
2 Tbsp. sliced almonds, toasted
Directions:
In large saucepan heat juice, water, sugar and cinnamon over medium heat until sugar dissolves, about 5 minutes. Add pears. Cook, turning pears frequently, until tender, about 15 minutes. Using slotted spoon, transfer pears to cutting board. Reserve poaching liquid. Using sharp paring knife, slice each pear into fan shape while still keeping pear and stem intact. Place pears on 4 individual serving plates. Press down gently to fan the pear out. Cook poaching liquid over medium-high heat until slightly thickened and syrupy, about 5 minutes. Remove cinnamon stick. Spoon syrup over pears. Sprinkle with almonds.
Serve chilled or warm.
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Ingredients:
-
3 to 4 green onions, ends trimmed
-
1 large handful fresh cilantro
-
2 teaspoons lime zest
-
1 tsp sea salt
-
½ tsp chipotle chile powder
-
¼ tsp freshly ground black pepper
-
1 and ½ pounds wild salmon, skinned and deboned
-
1 cup cooked quinoa
Directions:
Put all ingredients except the salmon and quinoa in a food processor and pulse until finely minced. Add the salmon and quinoa and pulse again until well mixed. Form into patties and place onto a plate. Heat a large skillet over medium to medium-high heat. Add a tablespoon or so of coconut oil and place a few patties in the skillet. If your pan is hot it should only take 2 to 3 minutes per side to cook. If your pan is not quite heated it will take about 5 minutes per side and they may stick a little.
Source: www.NourishingMeals.com
Yam fries
Then cut into fries, toss in olive oil, sea salt, and black pepper. Roast @ 375 on a large cookie sheet (don't crowd them) until done (15-20 minutes).
On a chopping board
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Slow-cooked Lamb with Garlic, Lemon & Rosemary
Ingredients:
-
1 leg of lamb (that will fit in your CrockPot) with or without bone
-
1 lemon
-
4-5 garlic cloves, crushed
-
1 Tbsp fresh rosemary, chopped
-
1 Tbsp olive oil or coconut oil
-
1 tsp sea salt
-
1 tsp freshly ground black pepper
-
½ cup wine, chicken stock or tomato juice
Directions:
On a chopping board, pat the lamb dry with
paper towels. Finely grate half the zest off the lemon and grind into a paste
with the garlic, rosemary, oil, salt and pepper using a mortar and pestle. Rub
the paste all over the lamb. If you like, let it sit on the countertop for half
an hour or so, or refrigerate for a few hours or overnight.
Put the lamb into the CrockPot. Add about half a cup of liquid. Squeeze the
juice of the lemon over top. Cover and cook on low for 6-8 hours.
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Carob Apple cake
Ingredients:
Directions:
Soak
raisins in water for a few hours. For a treat use fruit juice, rum, sherry or
brandy. Place sunflower seeds in a blender and grind to powder (meal). Mix carob
powder, 1½ cups of shredded coconut, sunflower meal, and raisins.
Peel apples and grate coarsely in a food processor. Mix in half the apple. Add
the rest slowly while stirring until a thick consistency is obtained. You should
be able to form into soft balls that hold together.
Place a thin layer of shredded coconut at the bottom of a large pyrex dish. Pour
the mix on top and press to make a 1 inch thick layer or, alternatively, roll
into balls and roll them in coconut.
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Ingredients:
-
1 cup
raw cashews
-
1 cup medjool dates, pitted (about 8 to 10 dates)
-
¼ cup grade B maple syrup
-
2 tsp vanilla
-
pinch sea salt
-
date soaking water as needed
Directions:
Place the
cashews into a small bowl and cover with water. Let soak at room temp for about
2 to 3 hours. Place the pitted dates into a separate small bowl and cover with
water. Let soak for about 2 to 3 hours.
To make the dip, drain and rinse the cashews then place them into a blender or Vita-Mix along with the dates (save the water), maple syrup, vanilla, and salt. Add about 6 to 8 tablespoons of the date soaking water and blend. Blend until ultra smooth, scraping down the sides if needed.
Scoop out into small bowls and serve with sliced fresh apples.
Source: www.NourishingMeals.com
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Pasta with pesto, chicken and broccoli
Ingredients:
-
½ cup homemade pesto (see pesto recipes)
-
1 package Tinkyada brown rice spaghetti or penne
-
2 cups broccoli, chopped
-
2 chicken breasts (organic or free range)
Directions:
Cook pasta
according to package directions. While pasta is cooking, cut chicken into
bite-sized pieces and cook in a frying pan over medium heat with a little
coconut or olive oil. Set aside when thoroughly cooked. When pasta is a couple
of minutes away from being finished, add broccoli in on top of cooking pasta and
put the lid on. After a couple of minutes drain the cooked pasta and steamed
broccoli and put in large bowl. Add pesto and chicken. Stir well. Enjoy.
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Chipotle Black Bean and Yam Stew
Ingredients:
-
2 Tbsp coconut oil
-
1 medium yellow onion, chopped
-
2 tsp ground cumin
-
½ tsp dried oregano
-
1 tsp chipotle chili powder
-
3 tsp sea salt
-
2 medium yams, peeled and diced (about 4 cups)
-
4 cloves garlic, crushed
-
6 cups cooked black beans (or 4 cans of black beans)
-
4 cups water or bean cooking liquid
-
1 medium red bell pepper, diced
-
Juice from one lime (about 2 to 3 tablespoons)
Directions:
Heat a
large 6 or 8-quart pot over medium heat. Add coconut oil then add onions and
saute for 5 to 7 minutes. Then add the spices, salt, yams, and garlic and saute
a minute or two more. Add the black beans and water (or bean cooking liquid).
Simmer uncovered for 10 to 15 minutes or until yams are barely tender but not
yet cooked. Timing will depend on what size you dice your yams. Add the diced
peppers and simmer for 10 minutes more. Taste and adjust salt and spices if
necessary. Remove from heat and add lime juice. Top with Cabbage slaw and serve
with pumpkin cornbread.
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Cilantro-Cabbage Slaw
Ingredients:
-
4 to 5 cups thinly sliced green cabbage
-
2 cups chopped cilantro
-
2 to 3 green onions, sliced
-
Juice of one lime
-
1 to 2 Tbsp extra virgin olive oil
-
½ tsp sea salt
Directions:
Place all ingredients into a medium-sized
mixing bowl and toss together. Top your stew with a large spoonful or two of the
slaw.
Source: www.nourishingmeals.com
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Spinach, Kale Phyllo Pie
Ingredients:
-
9 cups chopped kale, stems removed
-
5 cloves of garlic, pressed
-
1 large onion, thinly sliced and sauteed in olive oil until caramelized
-
¼ cup chopped fresh dill
-
¼ cup chopped fresh parsley
-
½ tsp fresh ground pepper
-
¼ tsp ground nutmeg
-
2 eggs
-
juice from one lemon
-
1 cup crumbled feta
-
16 phyllo dough sheets at room temperature (keep covered with a kitchen towel while not using)
-
½ cup olive oil, in a bowl, for brushing
Directions:
Mix all of the ingredients except the
phyllo and olive oil together in a bowl. Set aside. Layer 6-8 sheets of phyllo
pastry, brushing the top of each sheet with olive oil before setting the next on
top. Pour the mixture over the phyllo and spread out evenly. Top with 6-8 more
phyllo sheets, repeating the brushing with olive oil between each sheet. Bake at
375˚F for 30 mins.
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More recipes coming soon! |
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