- Place oats and coconut and coconut oil in glass pan in a 350 degree oven and toast until golden brown. Takes only a few minutes. Careful not to burn.
- Remove from oven and add in pumpkin seeds and sunflower seeds. Stir. The heat of the pan will slightly toast the seeds without overheating.
- Add in honey. Heat of pan should allow this to be easily incorporated into the mixture.
- Place this mixture in a separate bowl and allow to cool a bit.
- You can add in hemp seeds when mixture is just warm not hot in order to preserve the delicate fats in this seed.
- Line small loaf pan with parchment or wax paper. Place mixture in pan. Press down evenly.
- Cut into small 1.5" fingers when cooled. Enjoy!
- Keep in refrigerator.
Sunday, March 15, 2015
- stored in a cool dark place like the refrigerator
- opened minimally
- not heated beyond its capacity.
- Local grass fed beef is higher in omega 3s than industrial grain feed beef.
- Dark leafy greens and sea vegetables are a good source of omega3s.
- Omega6 fatty acids can turn off inflammation if there are plenty of omega3s in diet. They can turn it on if too much arachidonic acid is present.
- Including fats with our greens help us absorb both the calcium and vitamin A that are present.
- High smoke points can be created through refinement and processing.
Monday, February 2, 2015
Eggs Benny is one of my favourite breakfast treats though I don't get very excited at all over the processed English muffin that often is at its foundation. Many find making hollandaise sauce fussy. This recipe is simple and nutrient dense. Once the sauce is made it is quick enough for any day of the week not just Sunday brunch.
1 Portobello mushroom per person sauteed to warm
Fresh spinach chopped
1 Poached egg per person
1 Tbs ghee or coconut oil
Juice of 1 lemon
1/4 tsp dry mustard
1/4 tsp turmeric
Pinch of sea salt
Thinly slice the onions into rings. Heat ghee in fry pan. Add onions and allow to caramelize on medium heat. Once done, place onions and remaining ingredients in a blender and process til creamy.
Lay warm portobello on plate
Layer chopped fresh spinach
Place poached egg on top
Spoon sauce over egg
Sprinkle with paprika (optional)
Monday, December 29, 2014
Tuesday, December 16, 2014
- 1 medium purple cabbage, shredded
- 3-4 carrots, grated
- 3 kale leaves, stems removed and chopped fine.
- 1 avocado
- ½-1 c cilantro including stems
- ½ c organic coconut milk
- Juice of one lime
- 2 Tbs raw apple cider vinegar
- 2 Tbs raw local honey
- 1 Tbs of minced fresh ginger
- Pinch of sea salt
- Pinch of cayenne (optional)
Tuesday, December 2, 2014
Here is a simple Christmas cookie that has lots of fiber, plenty of protein, healthy fats AND tastes great. The perfect treat all year round but can be made to look just as fun and festive as many of the other treats at the party. It is also simple and fast giving more time to enjoy the season.
*Feel free to personalize. This recipe is just a template. As long as it sticks together and tastes good your are good to go. Substitute the walnuts for any other nut or seed as well as the peanut butter for another nut or seed butter. Make it your own.
Sunday, November 9, 2014
Leek, Cauliflower, Potato Soup
1 white or yellow onion, chopped
3-5 cloves of garlic, chopped
2 TBS of ghee or coconut oil
1 medium head of cauliflower chopped
3 potatoes peeled and chopped
3 leeks, white ends chopped
4 cups of stalk
3 TBS or roughly 1/2 fresh squeezed lemon
pinch of traditionally harvested sea salt
generous amount of fresh ground pepper
- Chop the leeks and put in bowl and cover with cold water to remove any sediment. Just lift out the floating leeks when ready to add to pot. Leaving water and sediment behind.
- In a good sized soup pot add the ghee, leeks, onions and garlic and saute til onions are translucent and beginning to caramelize. Careful not to burn the garlic.
- Add in the potatoes and cauliflower. Stir to coat in onion mixture and oil.
- Add in the stock. Homemade is always recommended but you may use either veggie or chicken stalk here. Just check your ingredients list to make sure it is without sugar and additives like MSG.
- Bring mixture to boil and let simmer until potatoes and cauliflower are soft.
- Puree with a stick blender, regular blender or food processor until smooth.
- Stir in fresh lemon.
- Add salt and pepper to taste.