Tag: recipes Page 2 of 3

SCRUMPTIOUS GLUTEN-FREE APPLE WALNUT CAKE

By

On June 5, 2014

In Recipes

Craving bread, but not the gluten? Try this fragrant, high-protein apple and walnut cake. It’s gluten-free and delicious!

Ingredients:

  • 2 cups ground almonds
  • 1 cup chopped walnuts
  • 2 tbsp ground flaxseed
  • 1 tbsp ground cinnamon
  • 2 tsp aluminum free baking powder
  • ½ tsp sea salt
  • 2 eggs
  • 1 cup unsweetened organic apple sauce
  • 1/2 cup walnut oil (or use coconut oil)
  • Coconut oil for greasing the loaf pan
  • 1/4 cup of coconut milk

Directions:

Preheat the oven to 325F. Coat a 9×5 loaf pan liberally with coconut oil.

Combine 2 cups ground almonds, 1 cup chopped walnuts, 2 tbsp ground flaxseed, 1 tbsp cinnamon, 2 tsp aluminum free baking powder and ½ tsp salt in a bowl and mix.

In another bowl, combine 2 eggs, 1 cup unsweetened organic apple sauce, 1/2 cup walnut oil (or use coconut oil) and 1/4 cup of coconut milk. Pour the mixture into the dry ingredients and stir. If the mixture is very stiff, add 1 to 2 tbsp more of coconut milk.

Press the dough into the pan and bake for about 45 minutes. Check the cake by poking it with a toothpick. If the toothpick comes out clean, it is done.

Leave to cool for 20 minutes, then turn out. Slice and serve.

Enjoy!

Jenna

HOMEMADE PALEO ALMOND GRANOLA

By

On May 27, 2014

In Recipes

It’s really hard to find a granola without oats. Even granola that says it’s made with gluten-free oats is questionable. In addition, most granolas are very high in sugar. Therefore, I have put together a recipe with no added sugar that is made with all natural and paleo ingredients.

Ingredients:

2 tablespoons almonds (soaked*)

2 tablespoons pumpkin seeds (soaked*)

1 tablespoon chia seeds

1/2 cup unsweetened coconut flakes

Handful of dried, fresh, or frozen organic blueberries (or other fruit of your choice)

Sprinkle of Vietnamese cinnamon

Pinch of Celtic salt

Add Ons:

Unsweetened coconut milk or almond milk

*Soaking Tips and Instructions:

Soak nuts and seeds:
1. To remove or reduce phytic acid.
2. To remove or reduce tannins.
3. To neutralize the enzyme inhibitors.
4. To encourage the production of beneficial enzymes.
5. To increase the amounts of vitamins, especially B vitamins.
6. To break down gluten and make digestion easier.
7. To make the proteins more readily available for absorption.
8. To prevent mineral deficiencies and bone loss.
9. To help neutralize toxins in the colon and keep the colon clean.
10. To prevent many health diseases and conditions.

Soak your nuts and seeds in water, salt water, or a warm water mixture with something acidic like apple cider vinegar or lemon juice. Within 7 to 24 hours the enzyme inhibitors are neutralized and the anti-nutrients are broken down regardless of the method you choose. Don’t forget to rinse the nuts and seeds with filtered water before storing, drying, or eating them.

If you choose to eat the nuts or seeds wet, make little batches and store them in the refrigerator. Or, you can dry the nuts and seeds in a dehydrator or oven on the lowest possible setting for 24 – 48 hours to remove all moisture.

Instructions:

Take 1 tablespoon of the pumpkin seeds and your almonds and pulse in the food processor a few times on low-speed until it reaches the consistency you like.

Put the mixture from the food processor into a bowl.

Add chia seeds, coconut flakes, blueberries, salt, and cinnamon.

Add the milk of your choosing and enjoy!

Blessings,

Jenna

COMFORT FOOD – GF/CF CHICKEN POT PIE

By

On May 9, 2014

In Recipes

Are you looking for a gluten-free, casein free, comfort food recipe? How about chicken pot pie?  Creamy gravy…a golden, crisp crust…tender, flavorful vegetables. Yum,  it just doesn’t get much better than chicken pot pie! And just because it is gluten and casein free doesn’t mean it’s not as delicious or as good as mom used to make.

Ingredients

1 lb organic chicken breasts (shredded or cut into bite sized pieces)

1 carrot, peeled and diced

1 yellow onion, peeled and diced

4 cups chopped kale or collard greens (stems removed)

1 large celery stalk, diced

½ cup chopped broccoli

4 tablespoons coconut oil

3 cups chicken stock (if not homemade, check ingredients of stock to make sure it is GF/CF)

1 tablespoon parsley

1 tablespoon fresh thyme, chopped

2 tablespoons arrowroot powder

3 tablespoons water or cooked liquid from pot

Salt and Pepper to taste

Crust

1 cup almond flour

1 teaspoon baking powder

1 teaspoon celtic salt

1 teaspoon baking powder

3 eggs

½ cup coconut oil (or butter if you do not have issues with casein)

Directions

Preheat oven to 400F.

In a large pot with a lid, heat 2 tablespoons coconut oil over medium-high heat. Once the oil is heated, add the chicken breasts. Brown the chicken, 8 to 10 minutes per side (until it is no longer pink in center). Remove the chicken from the pot and set aside.

Add the remaining 2 tablespoons of coconut oil and vegetables to your pot. Stir the vegetables around until the onions start to turn translucent, about 5 minutes.

Add the chicken stock and bring the liquid to a simmer. Simmer vegetables for 5 minutes.

Shred the chicken and add it to the pot.

In a small bowl whisk together the arrowroot powder with 3 tablespoons of water or 3 tablespoons liquid from the pot. When the arrowroot is mixed well (no clumps), add the mixture to the pot.

Stir the vegetable mixture until the broth thickens.

Remove from the heat and transfer to a Pyrex of Stoneware baking dish.

Crust Topping

Soften coconut oil (or butter if recipe does not need to be casein free) and add it to your mixer bowl with the almond flour, salt and baking powder.

Mix together until all the ingredients are evenly combined. (I use my BlendTec Blender for this; you can also just stir with a fork if you do not have a mixer).

Add the eggs and mix well.

If you make this ahead of time, keep refrigerated until ready to bake.

Top your veggie mixture with the dough.

Bake at 400 F for 15 minutes, or until the top is golden brown.

Enjoy!

Jenna

ALMOND MEAL CRANBERRY PANCAKES

By

On April 23, 2014

In Recipes

Ingredients

2 cups almond meal (or 1 ¾ cups almond flour and ¼ cup Millet flour)

½ c finely shredded unsweetened coconut

3 eggs

1 cup Native Forest coconut milk

2 T. coconut oil

1 apple, peeled and grated

¼ tsp fine Celtic or Himalayan salt

½ to 1 cup fresh or frozen organic cranberries (or other berries of choice)

Directions

  1. Add all ingredients (except cranberries) to blender and mix well
  2. Stir in ½ of cranberries
  3. Scoop 2 tablespoons of batter onto a medium griddle greased with coconut oil. Cover pancakes while cooking to help them cook evenly all the way through. Make sure the pancakes are browned well before flipping.

Toppings

  • Syrup – I love maple syrup, however, I do try to limit sugar for myself and my family. I mix warmed coconut oil or cool/room temperature organic flaxseed oil with a small amount (about 1 tsp) maple syrup and pour over pancakes. This tastes sweet like syrup without all the sugar, but with the added benefits of the healthy oil.
  • Blueberries
  • Walnuts
  • Poached egg
  • Sliced avocado and a small dollop of pesto
  • Sliced avocado with dollop of lemon dill mayo
  • Dairy free yogurt and berries–unsweetened coconut or almond milk yogurt topped with raspberries is my current favorite

Adapted from Everyday Paleo by Sara Fragoso

Enjoy!

Jenna

SUNSHINE BLEND CULTURED VEGETABLES RECIPE

By

On April 8, 2014

In Healthy Diet, Recipes

Ingredients for Sunshine Blend Cultured Vegetables
Sunshine Blend Cultured Vegetables

Raw cultured vegetables have been around for thousands of years. The fermented vegetables are: rich in lactobacilli and enzymes, alkaline-forming, and loaded with vitamins.

Cultured vegetables are made by shredding vegetables, adding a culture starter, and then packing them tightly into a sterilized, airtight, glass container. They are left to ferment at room temperature for 5 days or longer. Friendly bacteria naturally present in the vegetables quickly lower the pH, making a more acidic environment so the bacteria can reproduce. The vegetables become soft, delicious, and have a slightly pickled taste.

You can benefit by adding cultured vegetables to your diet because they:

  • Help re-establish a healthy inner ecosystem.
  • Stimulate digestion and ensure your food moves through your digestive tract with ease. Cultured vegetables are pre-digested through the fermentation process and are easy for the body to digest.
  • Are alkalizing and very cleansing. They help restore balance if your body is in a toxic, acidic condition.
  • Promote healthy skin and anti-aging.

Sunshine Blend Cultured Vegetables

  • 1 pound organic carrots, scrubbed and trimmed
  • 1 bunch golden beets, peeled
  • 1 large or 2 small sweet potatoes
  • 2 medium onions, peeled
  • 
1-2 organic cucumbers
  • 1 bunch celery, cleaned and trimmed
  • 
½ bunch cilantro, washed and drained, stems removed
  • 1 large or 2 small heads of cabbage, washed (make sure to hold aside at least one leaf of cabbage for each jar of cultured veggies)
  • fresh grated ginger to taste
  • 1 Granny Smith apple
  • honey
  • 
Body Ecology culture starter
  • distilled water or RO water
  • 3 or 4 mason jars (1 quart each)
  • 
food processor
  • 
blender
  • 
cutting board
  • 
good vegetables knives
  • 
1-2 large bowls (you can also use a large stock pot)
  • 
1 small glass bowl and some honey for the culture starter (do not use a metal bowl or utensils)
  • 
1 large pot of boiling water, optional (for sterilizing all equipment)
  • 
several clean kitchen towels

DIRECTIONS

  1. Fill a large pot with water and start heating to bring water to a boil. (Boiling water will be used to sterilize the mason jars!)
  2. While the water is heating, gather together all the equipment and vegetables.  Trust me, this will save you a lot of time!
  3. Sterilize your mason jars and lids by placing in the boiling water for a few seconds. Using long tongs, dip each piece into the water.  Set aside the jars and lids (right side up so that air can get in) on a clean towel for the water to evaporate.glass jar
  4. In a small bowl add a packet of Body Ecology culture starter to tepid (about 92 degrees) water. Follow the packet directions. Add in a 1 Tablespoon of sweetener such as honey, agave nectar or EcoBloom. Stir gently and set aside while the bacteria begin to multiply. Allow the culture started mixed with sweetener to sit for at least 30 minutes.starter kit
  5. Using your food processor with the grater/shredder attachment, grate the carrots, beets, sweet potatoes, onions, celery, and at least ½ to 1 whole head of cabbage. (Remember to save enough cabbage leaves, one for each jar of cultured vegetables.) Put the shredded veggies in the large bowl or multiple bowls. shredded veggies
  6. Cut the cucumber into small ½ inch cubes and mix with the shredded veggies.cucumber
  7. Stir in the cilantro.
  8. Take out a 1/2 cup of the veggie mixture and put it in the blender with about 2 cups of distilled water.  Puree the mixture to form a brine.  Add the culture starter, if using, to the brine and mix well. Pour the brine into the bowl of vegetables and combine.blender
  9. Tightly pack the vegetables into the mason jars using your fist, leaving at least 2 inches of space at the top of the jars. Dip the cabbage leaves into some brine, roll them, and wedge them into the jars to force the shredded veggies below the surface of the brine.  Twistthelidson to the jars very tightly.
  10. Set the jars in a dark place at room temperature for 5 days, undisturbed.  After five days, try the veggies. If you want a stronger taste, leave the other jars at room temperature for up to 7 days. At the end of this time, wipe off the jars (some seepage or foaming may have occurred) and place in the refrigerator.  The vegetables are ready for eating at this point, although they will continue to improve over time.  They will keep for many, many months in the refrigerator.

Important – When stirring the starter culture, only use either a glass, wood, or plastic utensil to stir – never metal.

NOTE: If you choose to double or triple this recipe, you do NOT need to use multiple packets of the Body Ecology culture starter.  Just one is all you need!

Delicious ideas for how to use your fermented vegetables:

1.  As a side dish.

2.  Added to salads.

3.  As a sauce or topping.

4.  On a wrap or sandwich.

5.  As a dip.

6.  As a condiment.

7.  Use the juice to flavor soups and sauces.

8.  Mix with avocado to make guacamole.

EASY, DELICIOUS, KID FRIENDLY COCONUT RICE

By

On April 2, 2014

In Recipes

A lot of my clients tell me their children don’t like the taste of coconut. One way that I’ve found most children will eat coconut without realizing it is by making coconut rice.

Health Tip

What makes my recipe different from others is that I add an extra step – browning the rice before cooking it. Browning the rice first will burn off some of the carbs and make it easier to digest. Also, it gives the rice a nutty, light flavor which is always a crowd pleaser.

Another reason this rice is healthier than standard rice is because of the added coconut, which is a healthy fat. Coconut fats have special fats called medium chain triglycerides (MCTs). It has been shown that breaking down these types of healthy fats in the liver leads to efficient burning of energy. For more information on the health benefits of coconut click here.

Here is my recipe:

Ingredients

2 cups organic white Jasmine rice

2 cups Native Forest coconut milk

1 cup vegetable broth

1-2 tablespoon coconut oil

Directions

  1. Add coconut oil to saucepan and heat on med-high setting.
  2. Add rice to coconut oil, stirring continually, and allow the rice to brown for 5-10 minutes. Keep an eye on it so it doesn’t burn.
  3. Add the coconut milk and broth and bring to a boil. Stir it occasionally to keep the rice from clumping together.
  4. Reduce heat and simmer with a tight-fitting lid for 15 minutes or until all the liquid is absorbed.
  5. Take it off the heat and allow to sit for 5 minutes before serving.

Tip

I like to double the recipe and then freeze half of it for a future meal.

HOMEMADE MAYO – A HEALTHY CONDIMENT

By

On March 24, 2014

In Recipes

Have you ever thought about making your own mayonnaise?

If you have access to high quality organic or farm fresh eggs, it is easy to make your own and you know exactly what’s going into it! While store-bought mayo is convenient, most of it contains hydrogenated soybean oil and preservatives. Homemade mayo on the other hand is packed with protein and good fats.

Ingredients

1 large egg yolk

1 tsp lemon juice

1 tsp apple cider vinegar

¼ tsp Dijon mustard

Pinch of sea salt

¼ cup olive oil

½ cup avocado, walnut or olive oil

Directions

  1. In a food processor blend eggs, lemon juice, apple cider vinegar, Dijon mustard, and sea salt. Pulse until combined.
  2. With the blender on low, slowly add the oil one drop at a time until the mixture resembles mayonnaise (makes about a cup).
  3. If you prefer to make a sauce, blend until it reaches the consistency you desire.

To make pesto mayo, add 3 fresh basil leaves plus 1 garlic clove and 1 tsp extra virgin olive oil to step 1.

To make lemon dill mayo, add the zest of 1 lemon and 2 tsp fresh dill to step 1.

Or if you prefer to make a Hollandaise sauce …http://againstallgrain.com/2012/02/21/paleo-coconut-oil-hollandaise-sauce/.

The mayonnaise can be stored in the refrigerator for up to two weeks.

Enjoy!

Adapted from Against all Grain by Danielle Walker

HEALING PROPERTIES OF BONE BROTH

By

On March 19, 2014

In Healthy Diet

Bone-based broths have a long history as a beneficial food for people recuperating from illness, child-birth or surgery. They are nutrient-dense, easy to digest, rich in flavor and easy for the body to assimilate. Bones used to make stocks are filled with minerals that many of us don’t get enough of, including calcium, magnesium, phosphorus, silicon, sulphur and others.

Also, bones contain cartilage, collagen and marrow — substances found in no other foods. Collagen is the source of bone broth’s immune-boosting properties.

BENEFITS OF BONE BROTH:

  • Heals leaky gut/improves digestion
  • Can aid in healing IBS, crohn’s, ulcerative colitis and acid reflux
  • Fights infections such as colds and flu 
  • Heals food  intolerances and allergies
  • Improves joint health (arthritis)
  • Gelatin promotes probiotic balance and growth
  • Reduces cellulite
  • Boosts the immune system
  • Reduces inflammation in the respiratory system
  • Detoxifies cells, gut and liver

Gelatin in bone broths contains amino acids arginine, glycine, glutamine and proline.  These amino acids also contribute to stock’s healing properties.

Arginine

  • Necessary for immune system function and wound healing
  • Needed for the production and release of growth hormone
  • Helps regenerate damaged liver cells
  • Needed for the production of sperm

Glycine

  • Prevents breakdown of protein tissue like muscle
  • Used to make bile salts and glutathione
  • Helps detoxify the body of chemicals and acts as antioxidant
  • Is a neurotransmitter that improves sleep and improves memory and performance
  • Anti-inflammatory

Proline

  • Helps regenerate cartilage and heal joints
  • Reduces cellulite and makes skin more supple
  • Helps repair leaky gut
  • Anti-inflammatory

Glutamine

  • Protects gut lining
  • Metabolic fuel for cells in small intestine
  • Improves metabolism and muscle-building

BONE BROTH RECIPE

Ingredients:
4 quarts of filtered water
1 whole organic/free range chicken (remember you can use any type of protein)
1 garlic clove (more/less to taste)
2 Tbsp organic apple cider vinegar (or lemon juice)
1 Tsp unrefined sea salt (more/less to taste )
1 bay leaf
1 small onion
Fresh  ginger (peeled)
Fresh turmeric (teaspoon dry powder can be replaced for fresh)
3 stalks organic celery

Preparation:

  1. Bake the chicken on 325 for 2 hours.
  2. Once the chicken has cooled off, remove the meat and use as you like.
  3. Place the left over bones and water into a crock pot and set the heat to HIGH.
  4. Bring the stock to a boil, then reduce the heat setting to the LOWEST setting.
  5. Add apple cider vinegar, garlic, onion, turmeric, ginger, bay leaf  and celery.
  6. Allow the stock to cook for a minimum of  12 hours. A low and slow cook time is necessary to fully extract the nutrients in and around bone.
  7. Turn off the crock pot and allow the stock to cool.
  8. Strain the stock through a fine mesh metal strainer and discard bones.
  9. If you want to make chicken vegetable soup add your favorite vegetables (for added nutrient value). Continue cooking until vegetables are the consistency you like.
  10. Place the cooled stock into covered glass containers for storage in the fridge or freezer.
  11. You can also freeze the bone broth in ice-cube trays. Use the cubes anytime you want to add extra nutrients/flavor to a dish you are making.

TIPS:

  • Only use animal products that you know are organic, pasture-fed and free of antibiotics and hormones (bones can be purchased at U.S. Wellness Meats).
  • If you’re making beef broth or lamb broth, you should brown the meat before putting it into a stock pot.
  • Add a bit of apple cider vinegar to your pot to help draw the minerals from the bones.
  • When re-heating bone broth, bring it to a boil to kill any bacteria.
  • The combination of animal products and vegetables seemed to have synergistic effects, working together to be more beneficial than either alone.
  • I have found in my practice that a very small number of clients may not respond well to bone broth at first. When adding something new (whether it is a supplement, homeopathic remedy, food, or even a new personal care product) it is always a good idea to be observant for any changes. Every product, no  matter how great, organic, natural, or wonderful it is reported to be for others, is not necessarily a perfect fit for everyone! It is wise to be observant when adding anything new. If you see any behavior changes (lethargy, hyperactivity for example) or any physical symptoms (cold symptoms, stomach ache, etc.) perhaps bone broth is not a good fit for your child. Muscle testing (also known as applied kinesiology (AK)) is a good way to test for benefit and tolerance. You can learn AK yourself, and many natural health practitioners incorporate it into their practices. I incorporate AK into my client work, testing foods, supplements, remedies, and a tool to help to refine the most optimal healing strategy for each individual. If you are uncertain or see/experience symptoms when you add bone broth, you could use applied kinesiology or work with a  practitioner who does to test if bone broth is best for you or your child at this time.

Sources:

Weston A. Price Foundation

University of Nebraska Medical Center. “Chicken Soup for a Cold”  http://www.unmc.edu/publicrelations/chickensoup_newsrelease.htm (accessed 21 October  2011).

PALEO CILANTRO, LIME, AVOCADO, CHICKEN SALAD RECIPE

By

On March 10, 2014

In Recipes

Ingredients:
  • 2 boneless, skinless chicken breasts (cooked and shredded)
  • 1/4 cup fresh, chopped cilantro leaves, stems removed
  • 2 cubed Hass ripe avocados, pits and skin removed
  • 2 Tbsp. extra virgin olive oil
  • Juice from 1/2 of a fresh squeezed lime
  • 1/2 tsp. sea salt (or more to taste)
  • 1/8 tsp. ground black pepper (or more to taste)

Directions:

1. Place the cooked shredded chicken in a medium-sized mixing bowl.

2. Mix the cilantro, lime juice, avocado, olive oil, sea salt and ground black pepper in a bowl (use a food processor if you want a smoother blend).

3. Pour the avocado and cilantro mixture into the mixing bowl with the shredded chicken and toss well to coat.

4. Taste and add additional sea salt and ground black pepper if desired.

5. Keep in the fridge until ready to serve.

EASY GLUTEN-FREE QUINOA OR MILLET FLATBREAD

By

On February 28, 2014

In Recipes

Flatbread is delicious and easy to make.  It is perfect for breakfast bread, a quick snack/side or to make a flatbread pizza. There are many variations on how to make a gluten-free flatbread.  My recipe is gluten, soy, yeast, egg, and dairy free. Please click on the pictures in this post for links to other flatbread recipes.

Ingredients

  • 1 1/2 cup quinoa or millet
  • 2 Tbsp coconut oil
  • 1 3/4 cup water
  • 1/4 cup honey (Or another sweetener of your choice. Personally, I like it fine without the sweetener.)
  • 1 Tsp Himalayan Sea Salt

Directions

  1. Soak 1½ cup quinoa or millet overnight.
  2. The next day, rinse and drain well.
  3. Preheat oven to 350.
  4. Grease the sides of a 9×13 rectangular glass casserole dish with some coconut oil.
  5. Add 2 Tbsp coconut oil to the glass casserole dish and place in the heated oven.
  6. Add drained quinoa or millet, 1¾ cup water, 1 tsp salt, and ¼ cup honey in a blender.
  7. Turn the blender on high and mix until smooth.
  8. Once the coconut oil is melted in the glass dish, remove from the oven.
  9. Whisk the blended ingredients into the hot coconut oil until the mixture is blended well.
  10. Place back into the hot oven and cook for 22-25 minutes.
  11. If you like a crisper flatbread broil it on high the last few minutes of cooking.
There are endless toppings you can put on flatbread. How about…
  • Pesto sauce
  • Drizzled avocado oil and sea salt
  • Hummus
  • Roasted garlic
  • Beef, chicken, etc.
  • Your favorite veggies
  • Be creative!

Enjoy!

Jenna

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