Simple Pear Compote

Simple Pear Compote

Gluten free, dairy free, vegan

Ingredients
4 C peeled chopped apples
1 ½  T. maple syrup
1 tsp. lemon juice
1 tsp. cinnamon
½ tsp. vanilla extract
1/8 tsp. ground nutmeg
1/8 tsp. salt

Directions

  1. Place pears in a crockpot.
  2. Create a slurry with the remaining ingredients in a separate bowl.
  3. Pour mixture over apples and mix well.
  4. Cook for 3 hours on low.
  5. Enjoy over oatmeal, amaranth, yogurt, homemade ice cream, or on grilled pork chops. Another option is to add the juices to a bit of bourbon over the rocks or with warm water for a hot spiced pear toddy.

 

Carrot Cake Pancakes

Vegetarian, gluten free
• 4 eggs
• ½ C milk (or nut milk)
• 3 T coconut oil (liquified)
• ¼ C coconut flour
• 1 T honey
• ½ tsp. vanilla
• ¼ tsp baking powder
• ¼ tsp sea salt
• ½ tsp pumpkin pie spice
• ½ C shredded carrot
• ¼ C raisins
Instructions
1. Whisk wet ingredients together in a large bowl.
2. In a smaller bowl combine flour, baking powder, salt, and pumpkin pie spice.
3. Mix dry ingredients with wet, then add carrots.
4. Prepare a skillet with butter.
5. Using a Tablespoon, spoon batter into pan and top with a few raisins. Flip when edges curl a bit.
6. Serve with pumpkin seeds and maple syrup (if desired).

Gluten Free Blueberry Lemon Bread

Gluten Free Blueberry Lemon Bread

Gluten Free Blueberry Lemon Bread
Ingredients:

1 1⁄4 C Gluten Free flour mix
1⁄2 C coconut or almond flour
1 tsp baking powder
1/8 tsp salt
6 tsp butter, room temperature
1 C sugar (or coconut sugar) plus 1 additional Tablespoon
1 T lemon zest
2 eggs, room temperature
1⁄2 C warm milk
1 1⁄2 C fresh blueberries (1 C frozen)

Instructions:

  • Preheat oven to 325 degrees.
  • Grease loaf pan with butter or coconut oil.
  • In a bowl of a stand mixer combine sugar, eggs, butter and lemon zest. Mix until smooth.
  • In a separate bowl, whisk together flours, baking power, and salt.
  • Coat the blueberries with a light dusting of flour to prevent sinking during baking.
  • Add flour mixture to liquid ingredients, alternate with warm milk.
  • Fold in blueberries with a wooden spoon
  • Pour into loaf pan.
  • Sprinkle top with 1 tsp coconut sugar.
  • Bake for 1 hour, turning at 30 minutes.
  • Cool for 2 hours before slicing.

Gluten Free Cranberry Bread

Gluten Free Cranberry Bread

GF Cranberry Bread recipeIngredients:
8 T unsalted butter, room temperature
1 C granulated sugar (or coconut sugar), plus 1 additional Tablespoon
3 eggs, room temperature
1 tsp vanilla
2 1⁄2 C All purpose gluten free flour mix (w/xanthum gum)
1 tsp. baking powder
1⁄2 tsp baking soda
1 tsp cinnamon
3/5 tsp salt
2/3 C coconut milk
1⁄4 C plain yogurt or sour cream
Zest of 1 orange
10 oz. fresh cranberries, halved
1⁄4 C raw pumpkin seeds

Instructions:

  • Preheat oven to 325 degrees.
  • Grease loaf pan with butter or coconut oil.
  • In a bowl of a stand mixer combine sugar, eggs, butter and vanilla. Mix until smooth.
  • Add milk, yogurt, and orange zest.
  • In a separate bowl, whisk together flour, baking soda, baking power, cinnamon and salt.
  • Coat the cranberries with a light dusting of flour to prevent sinking during baking.
  • Add flour mixture to liquid ingredients.
  • Mix in cranberries and pumpkin seeds with a wooden spoon.
  • Pour into loaf pan.
  • Sprinkle top with 1 tsp coconut sugar.
  • Bake for 1 hour, turning at 30 minutes.
  • Cool for 2 hours before slicing.

Spinach Banana Muffins

Spinach Banana Muffins

Spinach banana muffinsIngredients:
2 C GF or whole wheat flour
2 tsp. baking powder
½ tsp. baking soda
¼ salt1 tsp. vanilla extract
½ C yogurt
2 ripe bananas, mashed
2 C spinach, finely chopped
¼ C cacao nibs (optional)
2 eggs
½ C applesauce

Instructions:
Preheat oven to 375 degrees.
Whisk together dry ingredients.
In a separate bowl, blend eggs and applesauce.
Add vanilla, yogurt, mashed bananas and spinach.
Mix dry ingredients into banana mixture.
Prepare mini muffin sheets with liners.
Scoop 1 T into liners.
Bake 12 – 15 minutes.

Tropical Overnight Oatmeal

Tropical Overnight Oatmeal

Tropical Overnight OatmealIngredients:

1 Cup Oat flakes
1 Cup full fat coconut milk
1 Cup water
2 T Chia Seeds
2 ripe bananas
1 mango – chopped
Dash of cinnamon

Prepare the night before:

  1. The night before, put the oats, chia seeds, coconut milk and water into a glass jar (or your preferred container) and whisk well. Then mash banana with a fork and mix into the mixture. Close tightly with a lid and place in the fridge overnight.
  2. In the morning cut up fresh mango and place over oats, sprinkle with cinnamon. You can serve it in bowls or eat it straight from the jar.
  3. Enjoy!

Health Benefits:

  • Oatmeal: A staple breakfast food for hundreds (if not thousands of years) and for good reason. It is high in soluble fiber, protein and provides a body energy to lower blood cholesterol.
  • Chia Seeds:  These little seeds are packed with power. They are high in fiber, containing 10g in 2 tablespoons. They also contain Omega-3 fatty acids with 5g per 2 tablespoons.
  • Cinnamon: Studies have shown cinnamon can be used as a digestion aid, asthma inhibitor, and provide relief from menstrual or ulcer issues. Cinnamon contains iron, potassium, zinc, calcium and magnesium. Vitamin A and vitamins from the B group are also found in sticks

Gluten Free Blueberry Lemon Bread

Gluten Free Blueberry Lemon Bread

Gluten free blueberry lemon bread_v2Ingredients:

1 ¼ C Gluten Free flour mix
½ C coconut or almond flour
1 tsp baking powder
1/8 tsp salt
6 tsp butter, room temperature
1 C sugar (or coconut sugar) plus 1 additional Tablespoon
1 T lemon zest
2 eggs, room temperature
½ C warm milk
1 ½ C fresh blueberries (1 C frozen)

Directions:

  • Preheat oven to 325o. Grease loaf pan with butter or coconut oil.
  • In a bowl of a stand mixer combine sugar, eggs, butter and lemon zest. Mix until smooth.
  • In a separate bowl, whisk together flours, baking power, and salt.
  • Coat the blueberries with a light dusting of flour to prevent sinking during baking.
  • Add flour mixture to liquid ingredients, alternate with warm milk.
  • Fold in blueberries with a wooden spoon
  • Pour into loaf pan.
  • Sprinkle top with 1 tsp coconut sugar.
  • Bake for 1 hour, turning at 30 minutes.
  • Cool for 2 hours before slicing.

Roasted Red Pepper, Spinach & Gruyere Omelet

Roasted Red Pepper, Spinach & Gruyere Omelet

Roasted Red Pepper, Spinach & Gruyere OmeletIngredients:
½ Red Bell Pepper diced
½ C Chopped Spinach
2 Eggs, Farm Fresh
1 T Gruyere cheese, shredded
1 T water
Himalayan Salt and Pepper to taste

Directions:

  1. Mix Eggs and Water well. Add Pepper and Spinach
  2. Cook over Medium heat with Olive Oil or Avocado Oil.
  3. Sprinkle cheese on top before cooking is finished.
  4. Add Salt and Pepper
  5. Enjoy!

Health Benefits:

  • Red Bell Pepper is a member of the nightshade family and is very nutrient dense. With only 20 calories per 3 oz serving they have vitamin C, beta-carotene, vitamin K, thiamine, folic acid, and vitamin B6. They are an excellent source of antioxidants and contain lycopene which has been proven to fight heart disease.
  • Spinach is an amazing green! It is a great choice in helping to fight cardiovascular disease because it contains a great number of supportive nutrients like Vitamin C, Vitamin K, Magnesium (for vasodilatation) and Zinc. It also contains dietary nitrate (Nitric Oxide) which helps with the production of L-Arginine, a critical enzyme needed to support the heart’s endothelium.
  • Eggs don’t be fooled by what may think you know about eggs, they are an amazingly heart supportive food. Yes, they are high in cholesterol, but recent studies have disproven the cholesterol to heart disease link. Cholesterol is needed for brain and overall organ support. They are high in vitamin K (which supports blood flow). They are also high in B vitamins. They are a good source of selenium, vitamin D and protein.

Coconut Chia Pudding

Coconut Chia Pudding

coconut chia puddingIngredients:

1 Tablespoon Chia Seeds
1 C Plain Yogurt
½ Cup Coconut or Nut Milk
1 tsp Maple Syrup
1 Tablespoon Coconut flakes, unsweetened
¼ tsp. Cinnamon
1 Tablespoon Fresh Fruit (topping)

Prepare the night before:

  1. Combine Chia Seeds, Yogurt and Milk in a sealable container to make Chia Pudding.

In the morning:

  1. Mix Chia Pudding with Syrup, Coconut Flakes, Cinnamon.
  2. Top with Fresh Fruit.
  3. Enjoy!

Health Benefits:

  • Plain Yogurt is wonderful fermented food and is great for anyone because of it’s Probiotic cultures. Yogurt is a great source of protein and has many supportive nutrients like Omega-3, Omega-6, B12 (only animal-sourced yogurt) and Riboflavin. However be very careful in selecting yogurt, there can be a lot of hidden sugars that can impact hyperactivity.
  • Coconut Flakes are an amazing super food! It contains medium chain fatty acids which are easily absorbed in the gastrointestinal track and are converted to energy easily in the body. Coconut also contains Iron which help support dopamine for proper brain function. Choose coconut flakes that are unsweetened and that do not contain propylene glycol (a chemical used in antifreeze) Murray, 423. Always store in a cool place, like the refrigerator to maintain freshness.
  • Chia Seeds: These little seeds are packed with power. They are high in fiber, containing 10g in 2 tablespoons. They also contain Omega-3 fatty acids with 5g per 2 tablespoons. Omega 3 help support brain structure and function, especially dopamine. Chia Seeds also contain Zinc which is also an important mineral that support neurotransmitters.

Healthy Breakfast Cookies

Healthy Breakfast Cookies

Healthy Breakfast CookiesIngredients:

2 Cups oatmeal
¾ tsp. salt
2 tsp. cinnamon
1 Cup raw nut butter
2 rip bananas
¼ Cup agave or honey
½ Cup chopped nuts, seeds and/or dark chocolate chips

Directions:

  1. Preheat Oven to 350o.

  2. Combine all ingredients.

  3. Spoon tablespoon sized balls onto cookie sheet.

  4. Bake 15 minutes or until GBD (golden brown and delicious).

Health Benefits:

  • Oatmeal:  is high in beta Glucan which helps  balance and strengthen the immune system.  Beta glucan is an antioxidant that helps manage inflammation, especially in patients with autoimmune disorders.

  • Bananas: Commonly known as a potassium power house that helps active people reenergize after working out, bananas are also packed with anti-inflammatory supportive nutrients.  They contain essential fatty acids that support brain function. They are also high in Vitamin C, Riboflavin, Niacin, B6 and Pantothoic Acid. Helpful minerals include Iron, Magnesium and Zinc.

  • Honey: Honey has magnesium, zinc, and potassium to name a few minerals. It also has polyphenols that act as antioxidants that can protect the body from free radical damage. Honey is also a source of Riboflavin and B6 which help support the central nervous system by reducing stress, tension and anxiety.  It is also has many anti-inflammatory properties.