Spiced Pumpkin Seed Butter

Spiced Pumpkin Seed Butter

Spiced Pumpkin Seed ButterIngredients
2 Cups Raw Pumpkin seeds (pepitas)
1⁄2 T Cinnamon
1 tsp. Nutmeg
1 tsp. Allspice
2 T Maple Syrup
1 T Ghee or coconut oil Himalayan (style) salt Water

Instructions:

  1. Preheat oven to 350 degrees.
  2. In a mixing bowl, combine pumpkin seeds, ghee (or oil), and spices. Stir so that the seeds are well coated.
  3. Spread mixture evenly across foil-lined cookie sheet and toast seeds for about 15 minutes (or less). Once they are toasted, remove from oven and let cool.
  4. Add one cup of seeds to food processor along with 1 T of maple syrup. Blend until well chopped, then add 1T of water.
  5. Add last cup of seeds, a pinch of salt and remaining maple syrup. Blend well and add 1 T of water for consistency.
  6. Serve with fresh apples or celery

Health Benefits

  • Cinnamon is an ancient spice from trees in Sri Lanka. The aromatic qualities of cinnamon reminds so many of the comforts of fall! Studies have shown cinnamon can be used as a digestion aid, asthma inhibitor, and provide relief from menstrual or ulcer issues. One study even shows it can help patients manage Type-2 diabetes. Cinnamon contains iron, potassium, zinc, calcium and magnesium. Vitamin A and vitamins from the B group are also found in sticks.<
  • Maple Syrup is a wonderful natural sweetener! This clear sap is extracted from Acer trees found in northern North America. Maple syrup is a great substitute for sugar, especially in fall recipes because of it’s rich flavor. Maple syrup has calcium, potassium, iron, and is also a good source of mineral manganese and zinc.
  • Pepitas are high in fiber (12g per cup) and Omega-3s (9g per cup). Pepitas also provide essential vitamins such as folate and minerals like Potassium, Copper, Zinc and Magnesium; which participates in a wide range of vitally important physiological functions, including the creation of ATP (adenosine triphosphate, the energy molecules of your body), the synthesis of RNA and DNA, the pumping of your heart, proper bone and tooth health, relaxation of your blood vessels, while helping to maintain proper bowel function.

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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.

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.

Avocado Grasshopper Bars

Avocado Grasshopper Bars

grasshopper barsMINT LAYER INGREDIENTS

  • 1 Hass avocado
  • 1/4 c. honey
  • 6 T. coconut oil, melted
  • 1 1/2 c. shredded unsweetened coconut
  • 2 drops of peppermint essential oil
  • dash of salt

CHOCOLATE LAYER INGREDIENTS

  • 1/4 c. coconut oil
  • 2 T. honey
  • 1/4 c. cocoa powder
  • 1/4 t. vanilla extract
  • dash of salt

Instructions

MINT LAYER INSTRUCTIONS

Line a 9×9 inch baking dish with foil. Place all ingredients in high powered blender (such as a Blendtec or Vitamix) or a food processor. Blend until smooth. (You can puree it if you want, but I like mine to have little flecks of coconut still.) Smooth mixture into prepared dish and stick in the freezer.

CHOCOLATE LAYER INSTRUCTIONS

In small saucepan, melt coconut oil and honey over low heat. Remove from heat and stir in remaining ingredients. Pour over chilled bottom layer and return to the freezer for about 15 minutes, or until the chocolate layer is hardened. Remove from foil and cut into bars. Store covered in the freezer.

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Quick Braised Collard Greens

Quick Braised Collard Greens

Quick Braised Collard GreensIngredients:
1 Bunch of Collard Greens
½ C chicken stock or bone broth
1 T Olive Oil
1 T Apple Cider Vinegar
2 Garlic Cloves, mashed and peeled
½ teaspoon of Himalayan Salt
¼ tsp red pepper flakes

Directions:

  1. Cut the ribs out of the collard greens, stack and roll for easy ribbon slicing.
  2. In a large pot of boiling salted water cook for 5 minutes, then drain.
  3. In a large skillet heat oil over medium-low, add garlic and cook until light golden.
  4. Add the blanched collard greens into the pan, sprinkle with salt and add stock. Cook for about 10 minutes, until greens are very tender.
  5. Add Apple Cider Vinegar and pepper flakes when cooking is complete.
  6. Enjoy!

Health Benefits:

  • Collard Greens:  is a member of the cruciferous (cabbage) family. They are extremely high in vitamins and minerals, it is a great source of vitamin C.  They are also very high in dietary nitrate which promotes blood flow. They also have Omega-3, Magnesium, vitamin K and Selenium (to list only a few). Bitter greens are great for digestion as improves bile flow in the GI tract.

  • Garlic: is a member of the lily family and is a staple in so many international cuisines. It supports heart health because it is a good sources of magnesium, selenium and vitamin C. Studies have shown that garlic slows the development of atherosclerosis in some patients. It has been proven effective as a blood thinner. Garlic has also been proven to lower triglycerides.
  • Apple Cider Vinegar: is one of the most amazing ingredients around. One of its many fantastic benefits is it can lower triglyceride levels. Elevated triglyceride levels can lead to atherosclerosis. Consuming apple cider vinegar can help maintain a healthy digestive system by keeping the body’s acid/alkalinity in balance. Despite the acidity in apple cider vinegar, it has an alkaline effect on the human body and should be added to a daily diet.

Avocado Citrus Snack

Avocado Citrus Snack

Avocado Citrus SnackIngredients:

1 Avocado (ripe but firm)
½ Pink Grapefruit, sectioned
1 tsp Fresh Marjoram
1 tsp Olive Oil
Dash Himalayan Salt

Directions:

  1. Combine avocado, grapefruit, marjoram, olive oil and salt.
  2. Stir and serve immediately
  3. Enjoy!

 

Health Benefits:

  • Avocado is rich in monounsaturated fat and is excellent for brain function and has been shown to lower cholesterol. It is also high in dietary fiber and vitamin C which helps to support stress management
  • Pink Grapefruit is high in vitamin C. The hue of the grapefruit indicates the amount of lycopene (red highest). It has been shown to lower cholesterol which is critical for managing stress.
  • Himalayan Salt is a smart choice and with over 80 minerals is healthy. It has less sodium than traditional table salt (per serving). Because it formed naturally it is less processed keeping many of the minerals intact.