Tag Archive for: recipes

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

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 months as a way to re-set my entire body and allow it rest. It’s a life changing treat for your body and mind, try one today!

beet juice fast

How to Create A Two Day Juice and Smoothie Cleanse- Three Juice Recipes: Red, Orange and Green

Treat your body to an infusion of nutrient density and energy! Here is 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. A 16 oz drink every 2-3 hours for a total of 5-6 juice/milk drinks per day, plus water

Ingredients
  

  • 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
  • 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
  • 1 T fresh lemon juice
  • 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
  • 1 T 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
 

  • Instructions:
  • Place everything in a juicer or blender. Serve immediately.

 

Photo by Element5 Digital from Pexels
Photo by Alisha Mishra from Pexels

Healthy Tibetan Bread- Balep Korkun (Monastery Bread)

I lived amongst Tibetans in Nepal for many years. Every morning we would get up and make a homemade kneaded bread called Balep. I used to do a lot of solitary meditation retreat there and this was the easiest an fastest thing to make on a one burner hotplate. Balep is a very traditional native fire bread, originating in central Tibet, that can be made with the most simple of ingredients and cooked over an open fire as was traditional in their originally nomadic culture. It’s eaten most every morning by Tibetans, and also the primary breakfast staple in all of the monasteries. It’s kind of like in-between a homemade tortilla and an English muffin; it’s thicker than a tortilla, and people will make them in different ways. I made a denser, heavier and more complex, protein and flax infused version, but the simple, original flour, water and baking powder one works just as well! This recipe makes bread for 3-4 people.

Ingredients:

• 1 and 1/2 cups of Paleo flour or rice flour
• 1/2 cup of organic white flour
• 1T of baking powder
• 2T of ground flax meal
• 1T of whey powder
• 1/2 t. of salt
• One cup of soy milk or water (more or less depending on altitude/ dryness)
• One egg

You also make this simple, native “fire bread” more simply with just: any flour-2c., baking powder, 1T., and 1c. water.

Belap-Korkun ingredients

Preparing the Dough:

  1. Firstly, you mix ingredients and a little milk very well by hand and keep adding milk until you can make a smooth ball of dough. Do not over-wet, the dough should stay drier, sticky and ready to knead.
  2. Then knead the dough very well until the dough is flexible.
  3. When you have finished kneading the dough, separate it into six pieces and roll them into balls.
  4. After that, place the dough on a floured surface and roll it out with a rolling pin, making a flat, round shape about 1/2″ high x 6″d.
  5. Repeat with all your dough.

tibetan bread kneeding

Belap Korkun rolling

Belap cooking

Cooking:

  1. I cook my Tibetan bread in a medium cast iron pan with a little bit of olive oil.
  2. First, heat up your frying pan on high until it gets hot.
  3. Turn down the heat to medium low and place one bread there.
  4. Cook one for 5 minutes on medium low heat.
  5. Turn over the bread after five minutes, to slowly cook both sides without burning. Repeat and add more oil.

For a variation: If you like, you can add a sweetener like honey or maple syrup, blueberries or raisins into your mix or on top- get creative! I serve mine with strawberry jam, butter and homemade Tibetan Hot Sauce!

Belap Korkun

Belap Korkun

Healthy Tibetan Bread- Balep Korkun (Monastery Bread)

I lived amongst Tibetans in Nepal for many years. Every morning we would get up and make a homemade kneaded bread called Balep. I used to do a lot of solitary meditation retreat there and this was the easiest an fastest thing to make on a one burner hotplate. Balep is a very traditional native fire bread, originating in central Tibet, that can be made with the most simple of ingredients and cooked over an open fire as was traditional in their originally nomadic culture. It's eaten most every morning by Tibetans, and also the primary breakfast staple in all of the monasteries. It's kind of like in-between a homemade tortilla and an English muffin; it's thicker than a tortilla, and people will make them in different ways. I made a denser, heavier and more complex, protein and flax infused version, but the simple, original flour, water and baking powder one works just as well! This recipe makes bread for four people.

Ingredients
  

  • 1.5 cups cups of Paleo flour or rice flour
  • 1/2 cup organic white flour
  • 1 T baking powder
  • 2 T ground flax meal
  • 1 T whey powder
  • 1/2 t of salt
  • 1 cup soy milk or water more or less depending on altitude/ dryness
  • 1 egg

Instructions
 

  • Preparing the Dough:
  • Firstly, you mix ingredients and a little milk very well by hand and keep adding milk until you can make a smooth ball of dough. Do not over-wet, the dough should stay drier, sticky and ready to knead.
  • Then knead the dough very well until the dough is flexible.
  • When you have finished kneading the dough, separate it into six pieces and roll them into balls.
  • After that, place the dough on a floured surface and roll it out with a rolling pin, making a flat, round shape about 1/2″ high x 6"d.
  • Repeat with all your dough.
  • Cooking:
  • I cook my Tibetan bread in a medium cast iron pan with a little bit of olive oil.
  • First, heat up your frying pan on high until it gets hot.
  • Turn down the heat to medium low and place one bread there.
  • Cook each for 5 minutes on medium low heat.
  • Turn over the bread after five minutes, to slowly cook both sides without burning. Repeat and add more oil.

Notes

For a variation: If you like, you can add a sweetener like honey or maple syrup, blueberries or raisins into your mix or on top- get creative! I serve mine with strawberry jam, butter and homemade Tibetan Hot Sauce!

marscapone cake

My native Swedish husband’s birthday is on Feb. 3, so every super bowl Sunday, I make him this giant cake. It’s a version of  Swedish Midsommartårta, or Midsummer Cake, and, however decadent, I have adapted it to make a somewhat healthier version. I use an organic yellow/ lemon cake base, with added cream and lemon juice and a Mascarpone cheese and whipped cream frosting, that’s virtually unsweetened. I call this my lotus mandala cake, of course!

Ingredients for the cake:

2 packets of organic lemon cake mix
6 organic eggs
1 cup of vegetable oil/ melted vegan butter or coconut oil
4T organic lemon juice
4T organic heavy cream

For the mascarpone whipped cream frosting:

8-9 ounces (224g) mascarpone cheese, softened to room temperature
1T granulated monkfruit sugar
1 and 1/2 cups of heavy whipping cream
1 teaspoon vanilla extract

For the topping:

1/2 cup blueberries
2 cups sliced organic strawberries
1/2 cup glazed cherry topping/ pie filling
1 cup organic sliced almonds

For the filling:

1/2 cup mascarpone whipped cream frosting
1 cups blended cherries from remaining glaze

cake ingredients

Try to source the healthiest, organic foods!

 

 

cake

Pour 2T of heavy cream and 2T of lemon juice directly onto each layer of cake to let it soak in. This is the secret to juicy, non-dry cakes

Instructions:

1. Preheat the oven to 350°F (180°C). Grease two 9×2 inch (23×5 cm) cake pans or spring-form pans with nonstick spray. Set aside.

For the cake batter:

1. Using an electric mixer, beat flour, eggs and oil on medium-high speed until creamy.
2. Pour batter evenly into the 2 prepared cake pans and bake for about 25 minutes or until a toothpick inserted in the center comes out clean.
3. Remove from the oven and allow to cool completely before assembling the cake.

For the frosting:

1. Using an electric mixer, beat mascarpone cheese and heavy whipping cream together on medium speed until no lumps remain, about 3 full minutes.
2. Add the monkfruit sugar, and vanilla extract. Increase to high speed and beat for 3 minutes.

For the filling and assembling the cake:

1. Place 1 layer on a flat plate.
2. Pour 2T of heavy cream and 2T of lemon juice directly onto each layer of cake to let it soak in. This is the secret to juicy, non-dry cakes!
3. Evenly cover the top with the whipped frosting, then add a layer of blended cherries.
4. Top with 2nd layer, and cover with more frosting, on top with glazed cherries, blueberries and sliced strawberries in a mandala pattern and if desired, sliced almonds stuck to the sides by taking a small handful and kind of gently “slapping” them into the cream. Refrigerate for at least 45 minutes before serving, so that it sets.

 

lemon cake

marscapone cake

Swedish Lemon Mascarpone Cake

My native Swedish husband's birthday is on Feb. 3, so every super bowl Sunday, I make him this giant cake. It's a version of  Swedish Midsommartårta, or Midsummer Cake, and, however decadent, I have adapted it to make a somewhat healthier version. I use an organic yellow/ lemon cake base, with added cream and lemon juice and a Mascarpone cheese and whipped cream frosting, that's virtually unsweetened. I call this my lotus mandala cake, of course!
5 from 1 vote

Ingredients
  

  • 2 packets of organic lemon cake mix
  • 6 organic eggs
  • 1 cup of vegetable oil/ melted vegan butter or coconut oil
  • 4 T organic lemon juice
  • 4 T organic heavy cream
  • For the mascarpone whipped cream frosting:
  • 8-9 ounces 224g mascarpone cheese, softened to room temperature
  • 1 T granulated monkfruit sugar
  • 1 and 1/2 cups of heavy whipping cream
  • 1 teaspoon vanilla extract
  • For the topping:
  • 1/2 cup blueberries
  • 2 cups sliced organic strawberries
  • 1/2 cup glazed cherry topping/ pie filling
  • 1 cup organic sliced almonds
  • For the filling:
  • 1/2 cup mascarpone whipped cream frosting
  • 1 cups blended cherries from remaining glaze

Instructions
 

  • Preheat the oven to 350°F (180°C). Grease two 9×2 inch (23×5 cm) cake pans or springform pans with nonstick spray. Set aside.
  • For the cake batter:
  • Using an electric mixer, beat flour, eggs and oil on medium-high speed until creamy.
  • Pour batter evenly into the 2 prepared cake pans and bake for about 25 minutes or until a toothpick inserted in the center comes out clean. Remove from the oven and allow to cool completely before assembling the cake.
  • For the frosting:
  • Using an electric mixer, beat mascarpone cheese and heavy whipping cream together on medium speed until no lumps remain, about 3 full minutes.
  • Add the monkfruit sugar, and vanilla extract. Increase to high speed and beat for 3 minutes.
  • For the filling and assembling the cake:
  • Place 1 layer on a flat plate.
  • Pour 2T of heavy cream and 2T of lemon juice directly onto each layer of cake to let it soak in. This is the secret to juicy, non-dry cakes!
  • Evenly cover the top with the whipped frosting, then add a layer of blended cherries.
  • Top with 2nd layer, and cover with more frosting, on top with glazed cherries, blueberries and sliced strawberries in a mandala pattern and if desired, sliced almonds stuck to the sides by taking a small handful and kind of gently "slapping" them into the cream. Refrigerate for at least 45 minutes before serving, so that it sets.

falukorv

Falukorv is a Swedish staple, comfort food and even though we don’t eat pork, my family insists for me to make this regularly. Falukorv is a traditional Swedish smoked sausage that is made with potato starch and spices, kind of like a giant sausage Hebrew National Beef Frank. We’ve made a vegetarian version this stuffed sausage recipe using a mushroom protein base roast, that’s already perfectly formed into the needed sausage shape!

Ingredients:

2 packets defrosted Quorn™ vegetarian meatless “turkey” roast, 900g if you are in Sweden, use this.
2T olive oil
1 apple, sliced
1 yellow or red onion, sliced
3 roma tomatoes sliced
4T Dijon mustard
1 cup heavy cream
½ cup grated white cheddar cheese
4T chili sauce
chopped parsley for garnish

quorn roast

Side dishes:
organic steamed peas, organic mashed potatoes or boiled potatoes with skin on. Here is another vegan sausage that’s only available in Sweden, but you can see how it is sliced and stuffed with tomatoes, onions and apples.

veg sausage

https://theveganswedes.blogspot.com/2012/04/vegan-oven-baked-gratinated-falu.html

Directions:

Preheat oven to 400 degrees and boil the potatoes and peas.

Cut slits about three quarters of the way into the roasts, about ½-inch apart. Do not cut all the way through, the  roast should still be connected in one piece.

Pour olive oil onto the bottom of a baking dish or heat-resistant round pan.

Carefully slice apples and stick them into every other slit.

Stick the sliced onions them into the remaining slits.

Add the thin slices of tomatoes and add them to whichever slits you can.

If you can’t fit all the apples, onions and tomatoes, just spread them over the roast.

Mix the mustard and heavy cream together and spread over the roast.

Top the veg. Falukorv with chili sauce and then grated cheese.

Bake the veg. Falukorv for 20 minutes, until browned.

Remove from oven and garnish with chopped parsley. Serve and enjoy!

falukorv

Swedish Vegetarian Falukorv

Falukorv is a Swedish staple, comfort food and even though we don't eat pork, my family insists for me to make this regularly. Falukorv is a traditional Swedish smoked sausage that is made with potato starch and spices kind of like a giant sausage Hebrew National Beef Frank. We've made a vegetarian version this stuffed sausage recipe using a mushroom protein base roast, that's already perfectly formed into the needed sausage shape!

Ingredients
  

  • 2 packets defrosted Quorn™ vegetarian meatless "turkey" roast 900g if you are in Sweden, use this.
  • 2 T olive oil
  • 1 apple sliced
  • 1 yellow or red onion sliced
  • 3 roma tomatoes sliced
  • 4 T Dijon mustard
  • 1 cup heavy cream
  • ½ cup grated white cheddar cheese
  • 4 T chili sauce
  • chopped parsley for garnish

Instructions
 

  • Cut slits about three quarters of the way into the roasts, about ½-inch apart. Do not cut all the way through, the  roast should still be connected in one piece.
  • Pour olive oil onto the bottom of a baking dish or heat-resistant round pan.
  • Carefully sliced apples  and stick them into every other slit.
  • Stick the sliced onions them into the remaining slits.
  • Add the thin slices of tomatoes and add them to whichever slits you can.
  • If you can’t fit all the apples, onions and tomatoes, just spread them over the roast.
  • Mix the mustard and heavy cream together and spread over the roasts.
  • Top the Veg. Falukorv with chili sauce and then grated cheese.
  • Bake the Veg. Falukorv for 20 minutes, until browned.
  • Remove from oven and garnish with chopped parsley. Serve and enjoy!

 

The Urban Homestead

So, with all of us being home-bound, a lot of us are taking up more domestic tasks like homesteading and gardening. My family and I put in a series of automatic drip irrigation  4′ x 8′ prefab. gardening boxes outside, and were able to harvest quite a bit of fresh organic vegetables this summer into the fall. We also live in a suburban/semi rural neighborhood, our subdivision allows us to have up to five backyard chickens with no roosters (too noisy for the neighbors around 4:30 am!). So during our isolation we became pretty good farmers and were able to harvest fresh, live foods and organic chicken eggs right from the backyard!

During the winter months I was missing all of the fresh vegetables decided to try to grow the most easy to grow indoor foods and that is… to start an at home sprout garden. There’s nothing that compares to eating food that you grow directly and that is still alive, it is so easy and you too could start your own at home winter sprout garden and have living food within five days! This is how to do it.

How to Sprout Seeds at Home

First and foremost you should purchase quality jars or sprouting trays. I make sure to clean and disinfect them really well before use. Make sure to buy well sourced organic seeds. Follow all safety guidelines and directions here.

You can buy jars here. You can buy high quality sprout seeds here or here.

I chose two different types, one was a protein mix and one was a five-part salad mix for variety:

5 Part Salad Mix sprouting seeds offers the tame and mild flavors of alfalfa and mung, the verdant and healthy sulforaphane of broccoli sprouts, and a spicy finish from radish and green lentil seeds.

Organic Garbanzo Beans, Organic Adzuki Beans, Organic Mung Beans, Organic Green Peas.

sprout tools

Clean and disinfect your container and then measure out the exact amount based on that container for each of the sprouting jars, it was only about 2 tablespoons of seeds per crop.

Then, you rinse the seeds and drain the water. Then, put in about three-1 parts more lukewarm water in the jars and let them soak overnight for about eight hours.

The next morning, drain out all the water and if you use the jars, they have a mesh filter for easy draining such that you won’t lose any of the small seeds.

sprout jars in sun

Next, you will take the seeds and leave them overnight in a dark area like a cabinet. The sprouting process will actually occur in the darkness.

During the next two days, rinse and drain them 2 to 3 times a day thoroughly and set them, slightly tilted downward in a window to absorb a little bit of sunlight to enhance the chlorophyll. Be very gentle during the draining process as to not damaged the fragile sprouts that are just emerging.

In 4 to 5 days depending upon the sprouts, you should have a full garden that’s ready to eat! Store in the refrigerator at a cool temperature once they are grown, just like you would any other salad greens or sprouts. Voilà, a home winter garden of fresh greens!

sprouts-done

Here are some innovative ideas for sprout recipes.

 

Image by Virtual Stylist from Pixabay

Spanakopita
Spanokopita with a Greek Salad

This Greek classic is a healthy vegetarian main course and a hybrid of my Greek grandpa’s recipe and one from the Colorado yoga retreat center Shoshoni. Serve with Greek Feta and Kalamata Olive, Cucumber and Tomato Salad and Ttzatziki.

 

Ingredients:

2 pounds fresh spinach or two packages of chopped frozen, thawed
1 medium onion, minced
1 tablespoon olive oil
1 cup broccoli florets, chopped
6 oz of Feta Cheese
6 oz of cream cheese
1 teaspoon salt
pinch black pepper
1⁄4 teaspoon nutmeg
1 (1-pound package) filo dough  and 1 stick of melted vegan butter, melted butter or olive oil for brushing filo

Directions:

1. Chop and wash spinach and broccoli and steam in a saute pan. Drain and squeeze out excess moisture. Set aside.

2. Saute onions in olive oil until soft and translucent.

3. Combine onions, feta, cream cheese, salt, pepper, and nutmeg. Mix in cooked spinach and broccoli.

4. To assemble Spanokopita, carefully unroll the filo dough leaves. Lay the sheets flat on a counter, and cover completely with a damp towel, as they can dry quickly. Place a large cutting board or prepare a large clean surface next to the filo, and place a single layer of filo on the board. Lightly brush with melted butter or olive oil. Place one more sheets on the first, brushing each lightly with oil, and covering the sheets each time a sheet is removed. Slice sheets with a sharp knife lengthwise to produce two long strips.

5. Preheat oven to 375°F.

6. Spoon 1⁄2 cup spinach filling onto lower right-hand corner of one of the strips. Fold corner toward left hand edge to form a triangle, sealing the filling. Continue to roll like a flag to the end of the strip until you have a triangle Spanakopita. Brush the outside lightly with butter or oil, and place on a lightly oiled cookie sheet. Make as many as you can until filling is used.

7. Bake for 25 to 30 minutes until lightly golden browned.

spinach pie

spanakopita greek salad

Spanokopita with a Greek Salad

This Greek classic is a main course is a hybrid of my Greek grandpa's recipe and one from the Colorado yoga retreat center Shoshoni. Serve with Greek Feta and Kalamata Olive Salad and Ttzatziki.

Ingredients
  

  • 2 pounds fresh spinach or two packages of chopped frozen thawed
  • 1 medium onion minced
  • 1 tablespoon olive oil
  • 1 cup broccoli florets chopped
  • 6 oz of Feta Cheese
  • 6 oz of cream cheese
  • 1 teaspoon salt
  • pinch black pepper
  • 1 ⁄4 teaspoon nutmeg
  • 1 1-pound package filo dough and 1 stick of melted vegan butter, melted butter or olive oil for brushing filo

Instructions
 

  • Chop and wash spinach and broccoli and steam in a saute pan. Drain and squeeze out excess moisture. Set aside.
  • Saute onions in olive oil until soft and translucent.
  • Combine onions, feta, cream cheese, salt, pepper, and nutmeg. Mix in cooked spinach and broccoli.
  • To assemble Spanokopita, carefully unroll the filo dough leaves. Lay the sheets flat on a counter, and cover completely with a damp towel, as they can dry quickly. Place a large cutting board or prepare a large clean surface next to the filo, and place a single layer of filo on the board. Lightly brush with melted butter or olive oil. Place one more sheets on the first, brushing each lightly with oil, and covering the sheets each time a sheet is removed. Slice sheets with a sharp knife lengthwise to produce two long strips.
  • Preheat oven to 375°F.
  • Spoon 1⁄2 cup spinach filling onto lower right-hand corner of one of the strips. Fold corner toward left hand edge to form a triangle, sealing the filling. Continue to roll like a flag to the end of the strip until you have a triangle Spanakopita. Brush the outside lightly with butter or oil, and place on a lightly oiled cookie sheet. Make as many as you can until filling is used.
  • Bake for 25 to 30 minutes until lightly golden browned.

Potato Galette

Vegetable Potato Galette

A perfect Vegetarian Main Course! Potato galette is a staple in the French countryside. The word “galette” is French and simply means “flat cake.” Serve for dinner as a vegetarian main course with a side salad, for lunch, or as a brunch side dish. This recipe includes mushrooms, peppers and onions, but you can simply use sliced onions.

Ingredients:

• 1/3 cup olive or coconut oil
• 1-1/2 lb. (about 5 medium) organic potatoes such as Yukon Gold, washed, peel if you like
• 1 tsp. salt
• 1/2 large onion or (1 medium), diced
• 1/2 red or orange pepper, diced
• 6 baby portobello mushrooms sliced
• 3 medium cloves garlic, very coarsely chopped (optional)
• 6 large eggs
• 1/8 tsp./pinch freshly ground black pepper
• 5 tablespoons/ 1/3 cup of grated Parmesan cheese.

Potato Galette

Preparation:

• Preheat Oven to 375 degrees.
• In a 10-12” nonstick skillet that’s at least 1-1/2 inches deep, heat the oil on medium high. While the oil is heating, slice the potatoes thinly, and lightly fry with oil and salt, turning once, do not burn. Remove and set aside.
• Add the onions, peppers, mushrooms and garlic (if using) to the pan. Fry, stirring occasionally, until the onions are very soft and translucent.
• In a large bowl, beat the eggs, 1/4 tsp. salt, and the pepper with a whisk.
• Mix the cooked potatoes, onions, mushrooms, peppers and garlic and layer into a baking dish.
• Pour the egg mixture onto the potatoes and spread.
• Top with Parmesan cheese and bake for 30 minutes, until golden brown on the top.

potateo gallette

Vegetable Potato Galette

A perfect Vegetarian Main Course! Potato galette is a staple in the French countryside. The word “galette” is French and simply means "flat cake." Serve for dinner as a vegetarian main course with a side salad, for lunch, or as a brunch side dish. This recipe includes mushrooms, peppers and onions, but you can simply use sliced onions.

Ingredients
  

  • 1/3 cup olive or coconut oil
  • 1-1/2 lb. about 5 medium organic potatoes such as Yukon Gold, washed, peel if you like
  • 1 tsp. salt
  • 1/2 large onion or 1 medium, diced
  • 1/2 red or orange pepper diced
  • 6 baby portobello mushrooms sliced
  • 3 medium cloves garlic very coarsely chopped (optional)
  • 6 large eggs
  • 1/8 tsp./pinch freshly ground black pepper
  • 5 tablespoons/ 1/3 cup of grated Parmesan cheese.

Instructions
 

  • Preheat Oven to 375 degrees.
  • In a 10-12” nonstick skillet that’s at least 1-1/2 inches deep, heat the oil on medium high. While the oil is heating, slice the potatoes thinly, and lightly fry with oil and salt, turning once, do not burn. Remove and set aside.
  • Add the onions, peppers, mushrooms and garlic (if using) to the pan. Fry, stirring occasionally, until the onions are very soft and translucent.
  • In a large bowl, beat the eggs, 1/4 tsp. salt, and the pepper with a whisk.
  • Mix the cooked potatoes, onions, mushrooms, peppers and garlic and layer into a baking dish.
  • Pour the egg mixture onto the potatoes and spread.
  • Top with Parmesan cheese and bake for 30 minutes, until golden brown on the top.

 

 

Flourless Chocolate Lava Cake

This super easy 4 ingredient lava cake is a gourmet family favorite, that you can whip up in 30 minutes or less! It works well with vegan butter and coconut sugar, but regular butter and sugar can be substituted 1-1. Serves 5.

Ingredients

• 8 ounces bittersweet chocolate chips
• 12 tablespoons (one stick and 1/2) vegan butter
• 4 large organic eggs or 5 medium
• 1/2 cup granulated coconut sugar
• 1/8 teaspoon/pinch salt, omit if using salted butter

Chocolate Lava Cake

Directions

1. Preheat oven to 375°F. Vegan butter coat/ spray to oil five small ramekins.

 If you don’t have ramekins, you can use a muffin tin.
2. Melt chocolate with vegan butter, stirring occasionally, until melted and smooth. Remove from heat.
3. 
While chocolate is melting, whip eggs, coconut sugar, and salt on medium-high speed until mixture is fluffy, about 5 minutes.
4. 
Reduce speed to low and slowly stir in chocolate mixture until combined, use a rubber spatula to scoop out all chocolate. Spoon into ramekins and place on baking sheet. Bake until edges are set but center is underdone, about 12 minutes, but check after 10. Avoid over-baking so the middle is still lava-like and runny. Let cool 3 minutes and serve.

Flourless Chocolate Lava Cake

Flourless Chocolate Lava Cake with Vegan Butter

Prep Time 15 mins
Cook Time 12 mins

Ingredients
  

  • 8 ounces bittersweet chocolate chips
  • 12 tablespoons one stick and 1/2 vegan butter
  • 4 large organic eggs or 5 medium
  • 1/2 cup granulated coconut sugar
  • 1/8 teaspoon/pinch salt omit if using salted butter

Instructions
 

  • Preheat oven to 375°F. Vegan butter coat/ spray to oil five small ramekins.

 If you don't have ramekins, you can use a muffin tin.
  • Melt chocolate with vegan butter, stirring occasionally, until melted and smooth. Remove from heat.
  • While chocolate is melting, whip eggs, coconut sugar, and salt on medium-high speed until mixture is fluffy, about 5 minutes.
  • Reduce speed to low and slowly stir in chocolate mixture until combined, use a rubber spatula to scoop out all chocolate. Spoon into ramekins and place on baking sheet. Bake until edges are set but center is underdone, about 12 minutes, but check after 10. Avoid over-baking so the middle is still lava-like and runny. Let cool 3 minutes and serve.

Vegetarian Gnocchi with Spinach and Parmesan

A colorful and comforting vegetarian main dish! I try to use all organic/ non-gmo ingredients whenever possible. One of our family’s all time favorites.

Ingredients:

2 (17-ounce) packages potato gnocchi
3 cups heavy cream
1 cup vegetable broth
1/4 cup all-purpose flour
1/2 teaspoon salt
1/2 stick of butter
1/4 teaspoon freshly grated nutmeg
1 teaspoon freshly ground black pepper
12 ounces fresh baby spinach (frozen, defrosted can be used too)
3 ounces fresh goat cheese (chevre not feta)
1/2 cup freshly grated Parmesan cheese

Directions:

Preheat the oven to 400°F.
Place the gnocchi in a lightly greased 9 x 13 x 2-inch baking dish. Set aside.
In a medium saucepan, whisk together the cream, vegetable broth, butter and flour over medium heat.
Continue whisking until the sauce is simmering and thickened, about 5 minutes.
Add the salt, pepper, and nutmeg and stir to combine.
Add the spinach and toss to coat into cream.
Melt the goat cheese into the cream and spinach.
Pour the cream and spinach mixture evenly over the gnocchi and gently spread to cover.
Sprinkle with the Parmesan cheese.
Bake until the top is golden, about 25 minutes, you can broil for 3 minutes as well to complete!

Serve with a fresh garden salad and crusty bread.

3185542 s

Vegetarian Gnocchi with Spinach and Parmesan

A colorful and comforting vegetarian main dish! I try to use all organic/ non-gmo ingredients whenever possible. One of our family's all time favorites.

Ingredients
  

  • 2 17-ounce packages potato gnocchi
  • 3 cups heavy cream
  • 1 cup vegetable broth
  • 1/4 cup all-purpose flour
  • 1/2 teaspoon salt
  • 1/2 stick of butter
  • 1/4 teaspoon freshly grated nutmeg
  • 1 teaspoon freshly ground black pepper
  • 12 ounces fresh baby spinach frozen, defrosted can be used too
  • 3 ounces fresh goat cheese chevre not feta
  • 1/2 cup freshly grated Parmesan cheese

Instructions
 

  • Preheat the oven to 400°F.
  • Place the gnocchi in a lightly greased 9 x 13 x 2-inch baking dish. Set aside.
  • In a medium saucepan, whisk together the cream, vegetable broth, butter and flour over medium heat.
  • Continue whisking until the sauce is simmering and thickened, about 5 minutes.
  • Add the salt, pepper, and nutmeg and stir to combine.
  • Add the spinach and toss to coat into cream.
  • Melt the goat cheese into the cream and spinach.
  • Pour the cream and spinach mixture evenly over the gnocchi and gently spread to cover.
  • Sprinkle with the Parmesan cheese.
  • Bake until the top is golden, about 25 minutes, you can broil for 3 minutes as well to complete!

Notes

Serve with a fresh garden salad and crusty bread.

Easy Homemade Naturally Sweetened Granola

This easy to make healthy granola recipe is naturally, lightly sweetened with coconut sugar or granulated monkfruit. It’s made with oats, coconut oil or vegan butter and you can add your choice of nuts and fruit. This one is a Chai-Almond but you can add almost anything. Go wild~ try chopped macadamia nuts, decadent dried cherries etc. Make a new flavor every week and get creative!

Ingredients

  • 6 cups old-fashioned uncut whole grain rolled oats
  • ½ cup of raw almonds
  • ½ cup of chopped hazelnuts
  • ½ cup (one stick) of melted butter, vegan butter, coconut oil or olive oil
  • 1 teaspoon salt if not using salted butter
  • 1 teaspoon of vanilla (optional)
  • ½ teaspoon ground cinnamon
  • ½ teaspoon ground cardamon
  • ½ cup coconut sugar, monkfruit sugar maple syrup or honey
  • ⅔ cup of your choice of dried/ cut fruit like cranberries, coconut flakes, carob chips (all optional)

Instructions

  1. Preheat oven to 350 degrees.
  2. In a large mixing bowl, combine the oats, nuts and fruit, salt and cinnamon.
    Stir to blend.
  3. Pour in the melted butter/oil.
  4. Mix well, spread the granola onto cookie sheet evenly.
  5. Bake until lightly golden toasted about 20 minutes, stirring 1/2 way through.
  6. Let cool before serving and store in an air-tight container.

granola ingredients
home made granola

 

granola1

Easy Homemade Naturally Sweetened Granola

This easy to make healthy granola recipe is naturally sweetened with coconut sugar or granulated monkfruit. It’s made with oats, coconut oil or vegan butter and you can add your choice of nuts and fruit.

Ingredients
  

  • 6 cups old-fashioned uncut whole grain rolled oats
  • ½ cup of almonds
  • ½ cup of hazelnuts
  • ½ cup one stick of melted butter, vegan butter, coconut oil or olive oil
  • 1 teaspoon salt if not using salted butter
  • ½ teaspoon ground cinnamon
  • ½ teaspoon ground cardamon
  • ½ cup coconut sugar monkfruit sugar maple syrup or honey
  • cup of your choice of dried/ cut fruit like cranberries coconut flakes, carob chips (all optional)

Instructions
 

  • Preheat oven to 350 degrees.
  • In a large mixing bowl, combine the oats, nuts and fruit, salt and cinnamon. Stir to blend.
  • Pour in the melted butter/oil. Mix well, spread the granola onto cookie sheet evenly.
  • Bake until lightly golden toasted about 20 minutes, stirring 1/2 way through.
  • Let cool before serving and store in an air-tight container.

apple pastry

Easy, Healthy Apple Custard Puff Pastry, Ready in 1 hour!

Ingredients:

  • 1 ½ lb frozen puff pastry thawed (2 sheets)
  • 1/3 cup brown sugar/honey/ brown rice syrup
  • 1 T sugar or granulated monkfruit sugar
  • ½ tsp cinnamon
  • 3 large apples washed and unpeeled thinly sliced
  • 1/3 cup sliced almonds
  • 1 organic egg
  • ½ tsp powdered sugar for topping
  • 4T butter or vegan butter (1T melted to brush)
  • 1 packet of vanilla pudding and oat/soy/cows milk

apples warm

custard

apple tart

puff

Instructions:

  • Preheat oven 400° F.
  • Roll puff pastry out into a 10″ square and put on greased cookie sheet.
  • Add 1 T sugar, 1/3 cup brown sugar and cinnamon to the apple slices and heat until soft in a saucepan with 1/3 c. water and butter
  • Heat the pudding with 1/2 the milk from instructions and add one whole egg, whisk briskly
  • Spread the custard onto the lower puff pastry
  • Pile the apple filling in the center of the puff pastry leaving 1″ around the edge free.
  • Sprinkle almonds on top
  • Place the second pastry on top folding the pastry as needed and pinching together gatherings of pastry.
  • Melt 1T of butter. Brush it on the pastry, and use a knife to poke steam holes.
  • Bake 15-20 minutes, until the pastry is golden.
  • Sprinkle with 1/2 tsp powdered sugar.
  • Serve warm or cold.
  • Serves 4-6.

Optional:

Vegan ice cream on the side

Author:

dawn

Dawn Boiani-Sandberg Wellness Coach
apply pastry

Apple Custard Puff Pastry

Easy, Healthy Apple Custard Puff Pastry, Ready in 1 hour!

Ingredients
  

  • 1 ½ lb frozen butter puff pastry thawed 2 sheets
  • 1/3 cup brown sugar/honey/ brown rice syrup
  • 1 Tbsp sugar or granulated monkfruit sugar
  • ½ tsp cinnamon
  • 3 large apples washed and unpeeled thinly sliced
  • 1/3 cup sliced almonds
  • 1 organic egg
  • 1/2 tsp powdered sugar for topping
  • 4 T butter or vegan butter 1T melted
  • 1 packet of vanilla pudding and oat/soy/cows milk

Instructions
 

  • Preheat oven 400° F.
  • Roll puff pastry out into a 10" square and put on greased cookie sheet.
  • Add 1 Tbsp sugar, 1/3 cup brown sugar and cinnamon to the apple slices and heat until soft in a saucepan with 1/3 c. water and butter
  • Heat the pudding with 1/2 the milk from instructions and add one whole egg, whisk briskly
  • Spread the custard onto the lower puff pastry
  • Pile the apple filling in the center of the puff pastry leaving 1" around the edge free.
  • Sprinkle almonds on top
  • Place the second pastry on top folding the pastry as needed and pinching together gatherings of pastry.
  • Melt 1T of butter. Brush it on the pastry, and use a knife to poke steam holes.
  • Bake 15-20 minutes, until the pastry is golden.
  • Sprinkle with 1/2 tsp powdered sugar.
  • Serve warm or cold.
  • Serves 4-6.

Notes

Vegan ice cream on the side

 

Low Carb, High Protein Healthy Chocolate Raspberry Muffins/ Scones

These are high protein low carb and highly nutritive, so we can feel good about offering these to our family. I’ve been experimenting with keto and paleo baking and found that I like to add organic white flour for 1/3 of the recipe. I know it’s considered a sin in the keto community but when we use exclusively almond or paleo flour (rice and almond), baked recipes come out very dense and hard (feedback… from the family.) A little bit of the organic white flour adds a lightness to our baking that is important. This recipe follows the keto/paleo rules by about two thirds, that much better for you than normal ordinary muffins/scones! If you really can’t stand using the half a cup of organic white flour you can substitute it with soy flour or coconut flour. These are a lightly sweet, densely filling chocolate muffins, great to pack on a hike or picnic!

Ingredients:

1 1/2 cups of paleo or almond flour
1/2 cup organic white flour
1/4 cup cold coconut oil – or any cold vegan butter
1/4 cup granulated monkfruit sugar, maple syrup or honey
2 Tbs water or vegan milk
2 organic eggs
2 tsp baking powder
1/2 cup dry cocoa powder
1/2 c melted dark chocolate
1 pinch of salt
1 12oz pack of sliced raspberries

Instructions:

1. Preheat oven to 375*
2. In a large mixing bowl combine dry ingredients
3. In another bowl combine eggs, melted chocolate water
4. Take cold butter or coconut oil and cut into flour with two knives
5. Now, briskly combine wet and dry ingredients, mixture should be slightly crumbly like a scone
6. Scoop into greased muffin tin, fill tin 3/4 way
7. Bake for 20-30 minutes or until slightly browned

chocolate scones

paleo chocolate raspberry muffins

Low Carb Chocolate Raspberry Muffins

These are high protein low carb and highly nutritive, so we can feel good about offering these to our family.

Ingredients
  

  • 1 1/2 cups of paleo or almond flour
  • 1/2 cup organic white flour
  • 1/4 cup cold coconut oil – or any cold vegan butter
  • 1/4 cup granulated monkfruit sugar maple syrup or honey
  • 2 Tbs water or vegan milk
  • 2 organic eggs
  • 2 tsp baking powder
  • 1/2 cup dry cocoa powder
  • 1/2 c melted dark chocolate
  • 1 pinch of salt
  • 1 12 oz pack of sliced raspberries

Instructions
 

  • Preheat oven to 375*
  • In a large mixing bowl combine dry ingredients
  • In another bowl combine eggs, melted chocolate water
  • Take cold butter or coconut oil and cut into flour with two knives
  • Now, briskly combine wet and dry ingredients, mixture should be slightly crumbly like a scone
  • Scoop into greased muffin tin, fill tin 3/4 way
  • Bake for 20-30 minutes or until slightly browned

Notes

These are high protein low carb and highly nutritive, so we can feel good about offering these to our family. I've been experimenting with keto and paleo baking and found that I like to add organic white flour for 1/3 of the recipe. I know it's considered a sin in the keto community but when we use exclusively almond or paleo flour (rice and almond), baked recipes come out very dense and hard (feedback... from the family.) A little bit of the organic white flour adds a lightness to our baking that is important. This recipe follows the keto/paleo rules by about two thirds, that much better for you than normal ordinary muffins/scones! If you really can't stand using the half a cup of organic white flour you can substitute it with soy flour or coconut flour. These are a lightly sweet, densely filling chocolate muffins, great to pack on a hike or picnic!

Photo by Anete Lusina from Pexels

golden milk

turmeric golden tea

What is Golden Moon Milk Calming Tea?

Feeling a bit overwhelmed? When I start to feel a bit anxious, I immediately take that as a sign to take it easy and go into self care. One of the very first things I do, is make Golden Milk, it’s essentially Turmeric and Ashwagandha powder tea. Golden Moon Milk is an ancient Indian ayurvedic remedy of a Warm Milk Drink that you drink before bed (at moontime) to calm the nerves, and helps to settle internal inflammation.

Ashwagandha:Ashwagandha is one of the most powerful herbs in Ayurvedic healing. It is classified as a rasayana i.e. rejuvenation in Ayurveda and expected to promote physical and mental health, restore the body and increase longevity.”

Turmeric: A form of ginger that, according to The Mindfulness Dojo, has “remarkable anti-oxidant, anti-inflammatory properties and helping the body’s defense system against lethal diseases, turmeric has gained immense importance as a superfood.”

1-2 Servings

Ingredients:

1T. Ashwagandha Powder

1 tsp. Turmeric Powder

2 cups Milk –  I prefer extra creamy oat milk but you can use any milk: hemp, almond, cashew, or cow’s.

1/2 tsp. Cinnamon

1/2 tsp. Cardamom

1 tsp.- 1T. Sweetener – Honey, maple syrup, sugar, granulated monkfruit or stevia.

Directions:

 

Needed: Saucepan, whisk, cup.

  • Heat the milk in a saucepan on medium heat, watch to prevent foaming, do not heavy boil.
  • Add all the ingredients and whisk together.
  • Let the spices low simmer for a few minutes.
  • Transfer to cup and enjoy warm, before bed or anytime.

Enjoy this powerful, deeply nutritive, Golden Calming Milk.

 

golden milk

Golden Moon Milk Calming Tea

Golden Moon Milk is an ancient Indian ayurvedic Warm Milk Drink that you drink before bed (at moontime) to calm the nerves, and helps to settle internal inflammation.
Ashwagandha: "Ashwagandha is one of the most powerful herbs in Ayurvedic healing. It is classified as a rasayana i.e. rejuvenation in Ayurveda and expected to promote physical and mental health, restore the body and increase longevity.
Turmeric: A form of ginger that, according to The Mindfulness Dojo, has "remarkable anti-oxidant, anti-inflammatory properties and helping the body’s defense system against lethal diseases, turmeric has gained immense importance as a superfood."
1-2 Servings

Equipment

  • Needed: Saucepan, whisk, cup.

Ingredients
  

  • 1 T. Ashwagandha Powder
  • 1 tsp. Turmeric Powder
  • 2 cups Milk – I prefer extra creamy oat milk but you can use any milk: hemp, almond, cashew, or cow's.
  • 1/2 tsp. Cinnamon
  • 1/2 tsp. Cardamom
  • 1 tsp.- 1T. Sweetener – Honey maple syrup, sugar, granulated monkfruit or stevia.

Instructions
 

  • Heat the milk in a saucepan on medium heat, watch to prevent foaming, do not heavy boil.
  • Add all the ingredients and whisk together.
  • Let the spices low simmer for a few minutes.
  • Transfer to cup and enjoy warm, before bed or anytime.

Notes

Enjoy this powerful, deeply nutritive, Golden Calming Milk.

 

Image ID : 95032260
Media Type : Stock Photo
Copyright : Maksim Shebeko

 

Decadent and Healthy Vegetarian Loaded Nacho Casserole with Melted Cheddar

Yield
Makes 6 servings

Ingredients

◦ 1 and 1/2 bags  (15 oz) of organic tortilla chips
◦ 1 can of organic vegetarian re-fried beans
◦ 1/4 teaspoon ground cumin or taco seasoning
◦ 1/4 cup sliced black olives
◦ 3 tablespoons jalapeño slices fresh or canned
◦ 1/2 cup shredded cheddar
◦ 1 can (15 oz) of nacho cheese sauce or make your own
◦ 1/2 – 2/3  (8oz) package of vegetarian meat crumbles
◦ 2 organic roma tomatoes, chopped
◦ 1/2 cup chopped onion
◦ cooking oil
◦ salsa as a condiment (with optional hot sauce)
◦  guacamole as a condiment

organic chips

Preparation

Heat oven to 425°F.

Cut onions, tomatoes, jalapenos and black olives.

Shred cheese.

Use a glass casserole dish, spread 1/2 of chips evenly on sheet.

In a frying pan, saute 1/2 of the onions in oil and then add the veg. meat, re-fried beans and taco spice.

Spoon bean mixture, vegetables and both cheeses over chips, layer the remaining chips repeat again.

Bake until cheese melts, 5 to 6 minutes.

Serve nachos with salsa and guacamole, and if desired, hot sauce! Cheers!

 

veg nachos

Vegetarian Loaded Nacho Casserole with Melted Cheddar

Yield Makes 6 servings

Ingredients
  

  • ◦ 1 and 1/2 bags 15 oz of organic tortilla chips
  • ◦ 1 can of organic vegetarian re-fried beans
  • ◦ 1/4 teaspoon ground cumin or taco seasoning
  • ◦ 1/4 cup sliced black olives
  • ◦ 3 tablespoons jalapeño slices fresh or canned
  • ◦ 1/2 cup shredded cheddar
  • ◦ 1 can 15 oz of nacho cheese sauce or make your own
  • ◦ 1/2 - 2/3 8oz package of vegetarian meat crumbles
  • ◦ 2 organic roma tomatoes chopped
  • ◦ 1/2 cup chopped onion
  • ◦ cooking oil
  • ◦ salsa as a condiment with optional hot sauce
  • ◦ guacamole as a condiment

Instructions
 

  • Heat oven to 425°F.
  • Cut onions, tomatoes, jalapenos and black olives.
  • Shred cheese.
  • Use a glass casserole dish, spread 1/2 of chips evenly on sheet.
  • In a frying pan, saute 1/2 of the onions in oil and then add the veg. meat, re-fried beans and taco spice.
  • Spoon bean mixture, vegetables and both cheeses over chips, layer the remaining chips repeat again.
  • Bake until cheese melts, 5 to 6 minutes.
  • Serve nachos with salsa and guacamole, and if desired, hot sauce! Cheers!

 

Keto Chocolate Walnut Brownies
How to make easy low carb keto brownies with paleo or almond flour.

Prep Time 15 minutes
Cook time 20 minutes
Total Time 1 hour
Yield 8 – 10 brownies

Ingredients:

• 1 cup paleo or almond flour
• 1/4 cup cocoa powder or 80 grams of unsweetened chocolate
• 2 tbsp raw cocoa nibs (optional)
• 1 tsp baking powder
• 1/3 tsp salt
• 1/3 cup melted coconut oil or butter
• 3 tbsp water
• 2 organic eggs, or 2 flax eggs, (mix 1tsp ground flax meal, 3tsp water per “egg”)
• 2/3 cup granulated erythritol or monk fruit sugar or honey
• 1 tsp pure vanilla or almond extract
• 2/3 cup of roughly chopped walnuts (optional)

Instructions:

Preheat the oven to 350 F. Grease an 8-inch pan. Melt the chocolate and coconut oil and honey if used on low heat. Mix all dry ingredients well, then gently combine the wet and dry. Spread evenly into your greased pan. Smooth down and even out with a rubber spatula. Bake for 20 minutes on the center rack, then let cool completely for 15 minutes to firm up before cutting. Brownies will firm up even more if you refrigerate them overnight. Brownies are great with or without frosting, and a perfect compliment with vegan ice cream!

 

pexels dima valkov 3734025

Keto Chocolate Walnut Brownies

How to make easy low carb keto brownies with paleo or almond flour.

Ingredients
  

  • 1 cup paleo or almond flour
  • 1/4 cup cocoa powder or 80g of unsweetened chocolate
  • 2 tbsp raw cocoa nibs optional
  • 1 tsp baking powder
  • 1/3 tsp salt
  • 1/3 cup melted coconut oil or butter
  • 3 tbsp water
  • 2 organic eggs or 2 flax eggs, (mix 1tsp ground flax meal, 3tsp water per “egg”)
  • 2/3 cup granulated erythritol or monk fruit sugar or honey
  • 1 tsp pure vanilla or almond extract
  • 2/3 cup of roughly chopped walnuts optional

Instructions
 

  • Preheat the oven to 350 F. Grease an 8-inch pan. Melt the chocolate and coconut oil and honey if used on low heat. Mix all dry ingredients well, then gently combine the wet and dry. Spread evenly into your greased pan. Smooth down and even out with a rubber spatula. Bake for 20 minutes on the center rack, then let cool completely for 15 minutes to firm up before cutting. Brownies will firm up even more if you refrigerate them overnight. Brownies are great with or without frosting, and a perfect compliment with vegan ice cream!

Notes

Prep Time 15 minutes
Cook time 20 minutes
Total Time 1 hour
Yield 8 – 10 brownies
Photo by Dima Valkov from Pexels

cauliflower wings

Buffalo Cauliflower Hot Wings

I think this is hands down, our family’s all time favorite vegetarian dinner. You can use butter and blue cheese dressing or substitute vegan options for these two. We make these for watching sports or for special occasions and it’s amazing how flavorful the cauliflower is with the hot red chili pepper sauce. It’s very decadent as everything’s baked in butter but not deep-fried. I make some healthier sliced french fried potatoes, wedged with the skin on, and some organic carrots and celery to dip in the blue cheese.

Ingredients:

2 heads of organic cauliflower approx. 6 cups of florets
1/2 cup milk for vegan: use water or alt unsweetened milk
2 organic eggs
1/2 cup breadcrumbs can sub gluten-free rice crumbs
1/2 cup cornmeal
1 tsp salt
1/4 tsp ground pepper
1/2 cup red hot pepper sauce like Tabasco or Cholula
1 1/2 sticks butter- can sub. vegan butter or olive oil
1 cup cut organic carrot sticks
1 cup cut organic celery sticks
1/2 cup chunky blue cheese dressing or vegan blue cheese
3T ketchup
5 medium organic baking potatoes washed and scrubbed with skin on.

Needed: 2 cookie sheets, 2 large mixing bowls, whisk, aluminum foil

cauliflower wings

Instructions

Line two baking sheets with aluminum foil or grease very well with oil.
Preheat your oven to 425 F.
Slice potatoes thin and lengthwise.
Please on a single layer on cookie sheet and pour 1/4 c butter sprinkle salt on them.
Put them into oven to cook while you prepare the cauliflower, potatoes need an extra 10 minutes.
Wash and cut cauliflower head into bite-sized pieces/florets.
Whisk  the milk and eggs together in a large bowl.
Mix the breadcrumbs and cornmeal and 1/2t of salt in a large mixing bowl.
Coat the cauliflower in the egg mixture then coat with breadcrumb mixture.
Shake off excess batter before placing cauliflower on the baking sheet.
Lay the cauliflower single layer on the baking sheet.
Bake for 20 minutes until golden brown, turning them over so that all sides golden brown and crispy.
While the cauliflower is baking, prepare buffalo wing sauce.
Melt 1/2 cup of butter.
Take ‘wings’ out and pour butter and hotsauce on wings, coat well. Salt and Pepper to taste.
Bake in the oven for another 10-15 minutes.
Take out fries and salt, serve with ketchup.
Serve wings with cut carrots, celery and blue cheese. Cheers!

califlower wings1

Buffalo Cauliflower Hot Wings

I think this is hands down, our family's all time favorite vegetarian dinner. You can use butter and blue cheese dressing or substitute vegan options for these two. We make these for watching sports or for special occasions and it's amazing how flavorful the cauliflower is with the red chili pepper. It's very decadent as everything baked in butter but not deep-fried. I make some healthier sliced french fried potatoes, wedged with the skin on, and some organic carrots and celery to dip in the blue cheese.

Equipment

  • 2 cookie sheets
  • 2 large mixing bows
  • aluminum foil

Ingredients
  

  • 2 heads of organic cauliflower approx. 6 cups of florets
  • 1/2 cup milk for vegan: use water or alt unsweetened milk
  • 2 organic eggs
  • 1/2 cup breadcrumbs can sub gluten-free rice crumbs
  • 1/2 cup cornmeal
  • 1 tsp salt
  • 1/4 tsp ground pepper
  • 1/2 cup red hot pepper sauce like Tabasco or Cholula
  • 1 1/2 sticks butter- can sub. vegan butter or olive oil
  • 1 cup cut organic carrot sticks
  • 1 cup cut organic celery sticks
  • 1/2 cup chunky blue cheese dressing or vegan blue cheese
  • 3 T ketchup
  • 5 medium organic baking potatoes washed and scrubbed with skin on

Instructions
 

  • Line two baking sheets with aluminum foil or grease very well with oil.
  • Preheat your oven to 425 F.
  • Slice potatoes thin and lengthwise.
  • Please on a single layer on cookie sheet and pour 1/4 c butter sprinkle salt on them.
  • Put them into oven to cook while you prepare the cauliflower, potatoes need an extra 10 minutes.
  • Wash and cut cauliflower head into bite-sized pieces/florets.
  • Whisk  the milk and eggs together in a large bowl.
  • Mix the breadcrumbs and cornmeal and 1/2t of salt in a large mixing bowl.
  • Coat the cauliflower in the egg mixture then coat with breadcrumb mixture.
  • Shake off excess batter before placing cauliflower on the baking sheet.
  • Lay the cauliflower single layer on the baking sheet.
  • Bake for 20 minutes until golden brown, turning them over so that all sides golden brown and crispy.
  • While the cauliflower is baking, prepare buffalo wing sauce ready.
  • Melt 1/2 cup of butter.
  • Take wings out and pour butter and hotsauce on wings, coat well. Salt and Pepper to taste.
  • Bake in the oven for another 10-15 minutes.
  • Take out fries and salt, serve with ketchup.
  • Serve wings with cut carrots, celery and blue cheese. Cheers!

 

Chai Spiced Paleo Scones with Berry Compote
A best friend visited one summer morning and I made her some super easy and healthy Chai Spiced Paleo Scones: wheatless, sugarless, flour-less, high protein, and densely nutritive. Now I’m making them again for the fall, when a warm oven is welcome. They are perfect topped with spreadable vegan butter and a warm berry compote!

Ingredients:

2 cups of Paleo or almond flour
3 T coconut flour – if using almond flour
3 T of flaxseed meal (optional)
1/4 cup coconut oil – or any vegan butter, reserve some for basting
1/4 cup granulated monkfruit sugar, maple syrup or honey, more for sprinkling and compote
3 Tbs water
2 organic eggs
2 tsp baking powder
1 tsp vanilla
1 T cinnamon
1 tsp cardamom
1/2 tsp clove powder
1 pinch of salt
1 12oz pack or 2cups of fresh or frozen berries

Instructions:

1. Preheat oven to 375*
2. In a large mixing bowl combine dry ingredients
3. In another bowl combine eggs, vanilla and water
4. Take cold butter or coconut oil and cut into flour with two knives
5. Now, briskly combine wet and dry ingredients, mixture should be slightly crumbly (if necessary you may need to add a few drops more of water if your mixture seems too dry)
6. Form into an 8″ x 2″ round circle and place on parchment paper
7. Cut into 8ths and separate with a spatula
8. Bake for 30 minutes or until slightly browned
9. While scones are cooking heat frozen or fresh berries in a saucepan and add 3T of sweetener
10. Brush scones with a bit of melted vegan butter, sprinkle with a little monkfruit sugar and top with berry compote, serve warm!

Tools Needed:

Cookie Sheet
Parchment Paper
Spoon and Spatula
1 Large and 1 Small Mixing Bowl
Basting Brush

berry scone

scone berry compote

Chai Spiced Paleo Scones with Berry Compote

A best friend visited one summer morning and I made her some super easy and healthy Chai Spiced Paleo Scones: wheatless, sugarless, flour-less, high protein, and densely nutritive. Now I'm making them again for the fall, when a warm oven is welcome. They are perfect topped with spreadable vegan butter and a warm berry compote!

Equipment

  • Tools Needed:
  • Cookie Sheet
  • Parchment Paper
  • Spoon and Spatula
  • 1 Large and 1 small mixing bowl
  • Basting Brush

Ingredients
  

  • 2 cups of Paleo or almond flour
  • 3 T coconut flour - if using almond flour
  • 3 T of flaxseed meal optional
  • 1/4 cup coconut oil - or any vegan butter reserve some for basting
  • 1/4 cup granulated monkfruit sugar maple syrup or honey, more for sprinkling and compote
  • 3 Tbs water
  • 2 organic eggs
  • 2 tsp baking powder
  • 1 tsp vanilla
  • 1 T cinnamon
  • 1 tsp cardamom
  • 1/2 tsp clove powder
  • 1 pinch of salt
  • 1 12 oz pack or 2 cups of fresh or frozen berries

Instructions
 

  • Preheat oven to 375*
  • In a large mixing bowl combine dry ingredients
  • In another bowl combine eggs, vanilla and water
  • Take cold butter or coconut oil and cut into flour with two knives
  • Now, briskly combine wet and dry ingredients, mixture should be slightly crumbly (if necessary you may need to add a few drops more of water if your mixture seems too dry)
  • Form into an 8" x 2" round circle and place on parchment paper
  • Cut into 8ths and separate with a spatula
  • Bake for 30 minutes or until slightly browned
  • While scones are cooking heat frozen or fresh berries in a saucepan and add 3T of sweetener
  • Brush scones with a bit of melted vegan butter, sprinkle with a little monkfruit sugar and top with berry compote, serve warm!

Food photo created by azerbaijan_stockers – www.freepik.com

This Comforting Spiced Kitchari Dal Bhat, is a modified version of the nutritive, cleansing Kitchari from the spiritual community of Shoshoni, and a shoutout to a lifetime yogi friend for his cooking instructions. Dal Bhat which means lentils and rice, is a staple the food served daily in Nepal and India. When you combine the rice and red lentils, you have a complex protein. Kitchari is often used in Ayurvedic medicine as a cleansing food as it’s very easy to digest and is nutritive. In the Ayurvedic tradition, kitchari is one of the foods that is considered sattvic. Sattvic is calming to your digestion and digestive track, and includes vegetables, oils or ghee (clarified butter), fruits, beans, and whole grains. In fact, I regularly follow the at home cleanse suggested by LifeSpa where you eat only this. You can make a big batch of it while you are doing the cleanse or on a solitary retreat doing self-care. It’s so spicy and comforting and inexpensive, the staff at Shoshoni always say that it’s their favorite thing for them to eat!

• 2 C dried yellow or red split peas (Moong Dal)
• 5 C water
• 2 T ghee, coconut or olive oil
• 1/2 tsp dried fennel seed
• 1 tsp chopped ginger root
• 1 T black mustard seeds
• 1 T cumin seeds
• 1 clove garlic, minced
• 1 tsp. turmeric
• 1 tsp. chili paste, or a pinch of cayenne pepper
• 1 tsp. ground cumin
• 1 tsp. ground coriander

(or sub the above 4 with Quality Curry Powder)

• 2 tomatoes, finely chopped
• 1/2 cup chopped onions
• 2 tsp. salt, or to taste
• 1T monkfruit or cane sugar
• 2 cups spinach
• 1/2 cup sliced carrots
Rice: Long Grain Organic Basmati Rice, Cooked on the side
Condiments: Plain Greek Yogurt, Mango Lime Pickle and Chutney on the side


Directions:

1. Rinse split peas. Bring water to boil in a large pot, and add peas. Return to boil, stir, then lower heat, and simmer 1 hour until tender.

2. In a skillet, heat oil and sauté, mustard seeds until they “pop” and turn grey. Add cumin seeds and fry until golden. Make sure to cover the pan when cooking seeds, or they’ll “pop” all over your kitchen! Add garlic,
ginger, onions, turmeric, chili paste or cayenne, ground cumin, and coriander (or curry powder).
Sauté, 2 minutes. Add tomatoes and sauté, until the tomato is mushy (about 3-5 minutes).

3. Add mixture to Dal, salt, and vegetables cook another 20 minutes, adding 1c water. Warm rice and condiments are served on the side.

 

kitchari dahl bhat

Comforting Spiced Kitchari Dal Bhat

This Comforting Spiced Kitchari Dal Bhat, is a modified version of the nutritive, cleansing Kitchari from the spiritual community of Shoshoni, and a shoutout to a lifetime yogi friend for his cooking instructions. Dal Bhat which means lentils and rice, is a staple the food served daily in Nepal and India. When you combine the rice and red lentils, you have a complex protein. Kitchari is often used in Ayurvedic medicine as a cleansing food as it's very easy to digest and is nutritive. In the Ayurvedic tradition, kitchari is one of the foods that is considered sattvic. Sattvic is calming to your digestion and digestive track, and includes vegetables, oils or ghee (clarified butter), fruits, beans, and whole grains. In fact, I regularly follow the at home cleanse suggested by LifeSpa where you eat only this. You can make a big batch of it while you are doing the cleanse or on a solitary retreat doing self-care. It's so spicy and comforting and inexpensive, the staff at Shoshoni always say that it's their favorite thing for them to eat!

Ingredients
  

  • 2 C dried yellow or red split peas