CRISP CUPS with blueberries, cardamom and ghee

This is one of my daughter's favorite lunch time treats. I take one out of the freezer to thaw overnight and pop into her lunch bag in the morning. These also make for a fun dessert - an artsy spin on a common favorite. Use any berries or fruit you have on hand and spice as you like.

[THE RECIPE]

8 - 10 small 8oz jars with wide mouths [Kerr or Ball work well]

8 c. frozen or fresh blueberries, reserving a handful whole
1 c. apple juice [optional]
1 T. vanilla extract or vanilla bean balsamic vinegar 

3 - 4 c. old-fashioned rolled oats
1 c. oat flour
3/4 c. ghee, melted [use coconut oil for vegan option]
3/4 c. maple syrup
2 T. cinnamon
1 - 2 tsp. cardamom [to taste]
1 tsp. sea salt

Place jars on a rimmed stainless steel baking pan and set aside.

In a medium saucepan, warm blueberries and apple juice. Cook over medium heat until just soft.

While blueberries cook, in a large glass bowl mix oats, oat flour, ghee, syrup, cinnamon, cardamom and salt. Taste and add more of any ingredient if needed.

Remove blueberry mixture from heat and add vanilla extract. Fill each jar half way with blueberry mix and top with a couple whole berries. Fill remaining space in jar with oat mixture leaving a little space at the top of the jar.

Bake at 350 degrees for 25 minutes or until berry mixture is bubbling and oat topping beginning to brown.

Remove from heat and allow to cool. If freezing, cool completely, place entire baking sheet in freezer and leave until completely frozen. Secure a lid AFTER completely frozen.

KITCHARI SOUP FOR COLD + FLU SEASON

Colds seem to have hit many I know as school starts, weather fluctuates and allergens fly. This soup is a favorite of mine. Really easy, adaptable and a wonderfully nourishing meal in times of illness, pregnancy-related nausea and anytime a warm cup 'o something sounds really grand.

[THE RECIPE]

1/4 c. ghee
1 T. sea salt [more as desired]
1 c. chopped maitake mushrooms [or mushroom of choice]
1 T. ginger, minced very fine
1 c. chopped leeks or onions
1 c. celery root [optional]
1 1/2 c. sweet potatoes and/or carrots
1 1/2 c. potatoes [red or yellow skinned]
2 c. garbanzo beans
2 c. basmati rice
4 c. chicken or vegetable broth
4 - 6 c. water
1 - 2 c. peas [depending on preference]

Warm ghee over medium heat in large soup pot. Add mushrooms, onions [if using] and ginger. Saute until mushrooms are golden brown [5 - 8 minutes] stirring frequently. Add leeks [if using in place of onions] and celery root. Saute an additional 5 minutes, stirring occasionally.

Add sweet potatoes, carrots, potatoes, garbanzo beans, rice and salt to pot and mix well.

Pour in broth and 6 cups water. Bring liquid to boil. Once boiling, reduce heat to medium-low or at a temperature that will maintain a gentle simmer. Cook for 40 - 45 minutes. Check at the halfway point and add more water if mixture seems too thick.

With about 5 - 10 minutes remaining of cooking time, add peas and continue to simmer.

Remove from heat, add salt as desired, and serve!

SPRING GREEN-ING SMOOTHIE with kale, pineapple, banana and parsley

Spring kicks me into smoothie mode. All winter I roast fruit and blend into warm concoctions but spring allows me to transform this routine into something a little less planned out, a little more random and a lot more green. Make this recipe as shown below and then begin to experiment. Add what you like, change up the fruit or juices, maybe throw in a few add-ins or test out some herbs. Maybe, just maybe, summon the courage to forage your yard for a dandelion leaf or two or saddle up the gloves and hunt down some nettle [FYI - blending well removes the sting].

Take your smoothie outside, enjoy the sunrise and toast to a new day.

[THE RECIPE]
Makes two 8 - 10 ounce servings

Note: using frozen fruit will give you a more common thick, frozen consistency whereas using fresh, room temperature fruit will allow for a gentle temperature but be more juice-like in texture. Adding avocado will thicken the consistency if that is desired.

1 cup frozen or fresh pineapple
1 banana, sliced frozen or fresh [optional]
1 large handful of chopped kale leaves or roughly 2 cups loose packed
1 tablespoon sunflower seed butter or nut butter of choice
1 1/2 cups milk of choice [dairy or dairy-free works here - I love tigernut milk and rice milk as both are lighter and more mild in taste]
1/2 - 2/3 cup pineapple juice [start with 1/2 cup and add more as desired to increase sweetness]

Optional Add-Ins / Substitutions:

1/2 cup fresh parsley
1/2 avocado
1 teaspoon maca powder
1/2 teaspoon bee pollen granules
1/4 teaspoon spirulina or chlorella powder
1 teapsoon chia seeds
1/8 - 1/4 cup hemp seeds
Sub one pear and pear juice for the pineapple
Sub chard for the kale
Small amount of fresh dandelion leaves
1/2 cup of strong brewed herbal tea
Small chunk of ginger and/or turmeric

Place all ingredients in high-powered blender and blend on high until very smooth and bright green. Taste and adjust as needed [add more fruit to thicken, more juice to sweeten, more milk to decrease sweetness].

Serve immediately. I've found this particular smoothie stores well in the refrigerator for at least a day more. Shake and enjoy again.

CARDAMOM + PEAR SMOOTHIE with vanilla, nutmeg, maca and ashwagandha root

So. This recipe. It comes directly from my own need for an easy breakfast that would carry me through the morning as well as combat my vata-crazy in this seasonal shift. Something light but substantial. Easy to digest but filling. Something that wouldn't leave me feeling chilled inside and out. And something with cardamom. Because, well, I straight up love the stuff.

It's good friends. Really, really good.

Allow me a few notes about some of the lesser-known ingredients:

Ashwagandha root is a revered herb in Ayurveda medicine [ancient sister science to yoga] known as a tonic for longevity and vitality. Tonics are substances that stimulate energy [chi] in a beautifully balanced, sustainable way. It's specifically used where an imbalance of vata is found in the body [for example, feelings of cold or dryness, nervousness or anxiety]. I've found it to be helpful in deepening my sleep, allowing for more rest.

Maca is similar to ashwagandha and prized for its adaptogenic and nutritive [nourishing] properties. An adaptogen improves resistence to stress and supports an overall balance within the body.

Lucuma, made from the fruit of the lucuma tree, is known for both it's caramel-like taste as well as it's anti-inflammatory affect in wound healing. It provides 14 essential trace minerals.


[THE RECIPE]

2 cups milk of choice [Tigernut milk is delicious! Scroll to bottom of link to find instructions for making your own.]
1/2 cup stewed pears*
4 dates, pitted and soaked**
1 teaspoon ashwagandha root powder
1 teaspoon maca powder
1 teaspoon lucuma powder
1/8 teaspoon cardamom powder
1/2 vanilla bean [use both seeds and peel]

*To make stewed pears: peel and cut two medium to large pears into small chunks. Place in a small saucepan, add 1/3 cup of water, pinch of sea salt and a drizzle of maple syrup [optional]. Bring to a gentle boil over medium heat and then reduce heat to medium-low or a soft simmer. Cook down to about one cup of mixture or until it reduces by half. Set aside to cool. 

**To soak dates: place dates in medium glass jar or bowl and cover with boiling water. Let soak for 10 - 15 minutes. Either drink water or strain and save for other recipes.

Combine all ingredients in a blender. Blend on high until very smooth. Smoothie with be more liquid than thick. If a thicker mixture is desired, add fresh or frozen chunks of bananas [note: this will cool the over all affect of the smoothie and is not advisable during winter months or when vata dosha is prominent] or half an avocado. 

[BONUS RECIPE! CARDAMOM + PEAR SMOOTHIE CHIA PUDDING]

Mix 2 cups of smoothie mixture with 4 tablespoons of chia seeds. Stir well, let stand for 10 minutes, and then stir again. Refrigerate for an hour or until mixture reaches pudding-like consistency. 

OAT MUFFINS with vanilla, basil, anise, and fennel

In standard Saturday fashion, I made my way to the Farmer's Market this morning happily thinking I'd come home with the standard fare. Armed with a good friend and some cash, we meandered down the corridor of vendors taking in the sights and smells while filling our baskets with fresh goodies.

At one stand a large green bush caught our eye. Reminiscent of a full grown chia pet, we asked about this mystery plant. Both having spent some time on farms and in gardens, it's not so often we're stumped but this one had us.

Globe basil friends.

The tiny leaves are packed with such a powerful flavor punch an obligatory pause in admiration is simply a must. It's basil flavor is highlighted by anise, a beautiful combination and the delicate leaves lend itself to an obvious center piece option. Of course, we each took one home.

With basil on our mind, we headed back to the kitchen anxious to test out this delicious combination of complex flavors on a muffin recipe I'd been massaging, testing, changing, and trying over and over since Christmas.

If you can't find globe basil, there so many varieties that any will do. Tarragon or rosemary would be lovely as well.

The combination really is divine. Light and summery while rich with flavor depth. I've also included the pumpkin version I've been making quite regularly as well.

This has become my go-to muffin recipe. Enjoy!

[THE RECIPE]
Makes 18 regular muffins
Adapted from Gluten Free Hope Mini Vegan Chocolate Cupcakes

1 1/4 c. ground oat flour
2/3 c. buckwheat flour
1/2 c. rice bran or tigernut flour*
1/2 c. coconut sugar, finely ground**
1/2 c. tapioca or arrowroot flour
1 1/2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. sea salt
1/4 c. globe basil [or variety of choice], finely chopped
1 vanilla bean
4 - 5 anise stars
2 tsp. whole dried fennel seeds
1 1/2 c. water
1/4 c. hemp seeds
1 T. raw apple cider vinegar
2 c. applesauce
1 T. pure vanilla extract
1 c. coconut oil, melted
3/4 c. dried/dehydrated blueberries [or 1 - 2c. raw]
1/2 c. chopped walnuts or pistachios, optional
maple sugar, optional

*If you make tigernut milk, save the pulp and either dehydrate on low [105 degrees] or bake on low [170 degrees] until dry. Cool and grind in food processor, coffee grinder or appropriate blender until fine powder is achieved.

**I like to grind my coconut flour into a fine powder when baking but this is optional.

In a large blender bowl or glass mixing bowl, combine oat and buckwheat flours, bran or tigernut flour, sugar, tapioca / arrowroot flour, baking powder, baking soda, and salt. Mix well and set aside.

Pour water, hemp seeds, and vinegar into a blender container and blend on highest setting until very smooth. Gently cut the vanilla beans down the spine [length-wise] without pushing the knife through the back. Separate and scrape a spoon down it's length to remove seeds. Place vanilla seeds, vanilla extract, fennel, and anise in blender with milk. Blend on high until smooth. Add applesauce to milk mixture and blend to combine.

Melt coconut oil over low heat in a small sauce pan.

Pour coconut oil and blender contents into mixing bowl with dry ingredients and mix on low to combine. Slowly increase speed until muffin batter is well blended and smooth. Scrape batter from sides with spatula and re-blend if necessary. Consistency should be that of cake batter or a thick smoothie. Add more water if too thick and more flour if too runny. Once correct consistency is achieved, add basil, dried blueberries, and nuts if using, gently folding into batter with spoon.

Place compostable muffin cups in muffin tin and fill until the batter almost reaches the top. Sprinkle with maple sugar.

Bake at 350 degrees for 22 - 25 minutes or until a toothpick or knife, when inserted into a muffin, comes out clean.

Remove from oven and let cool for 5 minutes. Remove muffins from tin and place on cooling rack until cool. Store at room temperature in a tightly sealed container for 3 - 4 days or freeze for later use.

[PUMPKIN VARIATION with ginger and cardamom]
Makes 18 regular muffins
Adapted from Gluten Free Hope Mini Vegan Chocolate Cupcakes

1 1/4 c. ground oat flour
2/3 c. buckwheat flour
1/2 c. rice bran or tigernut flour*
1/2 c. coconut sugar, finely ground**
1/2 c. tapioca or arrowroot flour
2 - 3 tsp. ground ginger
1 heaping tsp. ground cardamom
1 1/2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. sea salt
1 1/2 c. water
1/4 c. hemp seeds
2 T. raw apple cider vinegar
2 c. pumpkin puree
1/4 c. molasses
1 T. pure vanilla extract
1/2 c. chopped walnuts, pistachios and/or dried cranberries, optional

Follow directions from above recipe.

A DIFFERENT LOOK AT LOVE AND WARM OAT CEREAL with medjool dates, Hunza raisins, and Indian spices

Valentine's day is one cloaked in controversy and fluff and expectation. It can be beautiful in it's most humble sense - a day set aside to show those around you how much you care. It can be a day to pause and acknowledge the beautiful person you are. But it can be painful - a reminder of loss or disappointment or what never was.

But today, on this day of love, I wonder if we focus on a bit larger picture.

I love the idea of love God [or Spirit or whatever designation you've bestowed on this essence we understand as larger than ourselves] and love others.

I've found that sinking into this mystery of Spirit, sitting quietly in its presence, has led me into greater compassion for others. Rather than reacting from my own place of hurt, I am slowly learning to see first this light of Spirit we all share. A oneness we can enjoy because we are human and alive and here, on this earth, together. Differences slowly break under the weight of grace. Everything around is alive with a gentle yet powerful pulse.

In this place, wounds can be healed. A larger, more grand view of life set in place.

I don't write this as a theoretical idea - a notion I believe but haven't tested to be true.

Over the last two years I've worked intentionally to heal the brokenness stored deep within the crevices of my body, some a lifetime old. I've delved into yoga as more than a physical practice, but as a way of being. I've critically thought through the faith I was given at birth, wrestled it, and released what needed to go. I've grieved and celebrated and faced down all the fears and emotion I expend so much energy desperately trying to silence. And I've asked all the questions I've been afraid of. I've made space in my life for doubt and confusion and settled into not having the answers to some very big things.

And I've come out of all of this still walking. Still breathing. Still smiling although now in more settled, free, and authentic way.

On this day we call Valentine's, may you sink into whatever discomfort arises. May you equally melt into the joy. May you welcome all of the feelings that rise to the surface and give them a place at your interior table, acknowledging their importance and worth in your life. And then may you embrace the ones that lead you to a deeper sense of loving God and loving others. May you have the courage to go deep within yourself with a powerful sense of curiosity, dig up what lies there, and move into a place so much grander than you could ever imagine.

“The most beautiful people we have known are those who have known defeat, known suffering, known struggle, known loss, and have found their way out of the depths. These persons have an appreciation, a sensitivity, and an understanding of life that fills them with compassion, gentleness, and a deep loving concern. Beautiful people do not just happen.” Elizabeth Kubler Ross

[ABOUT THE RECIPE]

This morning I woke up with this intense need for a warm, nourishing, grounding, and balancing breakfast. This recipe is my go to, especially when daybreak presents itself in the single digits. The spices found in the Korma powder are excellent at warming the body from the inside and anchoring the airy, empty feeling that so often comes from eating non-seasonally within the winter season [for example, cold salads and ice cream when the earth is covered in white]. Adding strong spices increases the flavor and satisfaction of the food, thus decreasing the need for excessive sweetener and salt.

[THE RECIPE]
Serves 4

1 1/2 c. old fashioned rolled oats
3 - 4 c. water [adjust to thickness desired, less water will give you a thicker cereal]
1/8 c. chia seeds
2 T. ghee
1 heaping tsp. Korma powder [see recipe below]
1/4 tsp. cardamom powder
1/4 tsp. ground ginger
1/4 tsp. sea salt
6 - 8 medjool dates, pitted and thinly sliced
1/4 c. Hunza golden raisins

Garnish options: maple syrup or raw honey, walnuts, pumpkin seeds, almonds, fresh or frozen berries, cut apple or pear, milk of choice, toasted coconut flakes

Korma Powder Recipe:

1 T. whole coriander seeds
1 T. whole cumin seeds
1 T. whole fennel seeds
1 T. whole mustard seeds
1 T. whole fenugreek seeds
1 T. whole cardamom seeds
1 T. poppy seeds
1 T. whole pepper seeds
1 T. ground cinnamon
1 T. ground ginger
1 T. ground turmeric
1 tsp. ground cloves

Place all Korma powder ingredients in a spice grinder or Vitamix dry container. Blend on high until a very fine powder is achieved. Transfer to an glass container with tight-fitting lid. Store in a cool, dark place.

In a medium size sauce pan, combine oats, chia seeds, cardamom, ginger, Korma powder, and sea salt. Add water and ghee and bring to boil over medium-high heat. Once water boils, reduce heat to low, add dates and raisins, and cook until all of the water has been absorbed, stirring frequently. Add more water for a thinner consistency.

Divide into bowls and top with garnishes desired. Serve warm.

SPICED PEAR CHUTNEY with ginger, cardamom, and ghee

This is one of my favorite, really basic recipes for the late autumn and winter season. It's sweet, warm, and filled with aromatic spices that heat the body from the inside out.

[THE RECIPE]

8 ripe or very ripe pears, peeled and cut into small cubes
1/4 c. ghee
1 - 3 T. coconut sugar or maple syrup, depending on sweetness desired
1/4 - 1/2 c. water
1 heaping tablespoon minced fresh ginger or 1 tsp. dried ginger
2 tsp. pure vanilla extract or the seeds of 1 vanilla bean
1/2 tsp. ground cardamom seed
1/2 tsp. sea salt
1/2 tsp. turmeric powder
large pinch or two of Ceylon cinnamon

pinch of freshly ground black pepper

pinch of freshly ground nutmeg

pinch of freshly ground cloves

8 whole medjool dates, pitted and thinly sliced

Peel pears with knife or vegetable peeler. Cut into small, 1-inch chunks and set aside.

In a medium-large pot* over low heat, combine ghee and coconut sugar or syrup. Once the ghee has melted and sugar has been mixed in, add cubed pears, water, ginger, cardamom, and sea salt. Stir to combine. Cover and cook over medium heat, stirring occasionally, until pears have become very soft but still hold their shape [approximately 30 minutes]. Check for flavor at about the 15 minute mark and adjust as needed [more spices, more water, more sweetener]. Add dates when there is 10 minutes left of cooking time remaining.

Remove from heat and let cool about 10 minutes or until chutney is warm but not hot. Serve warm. Top with additional dates slices and fresh, minced or very thinly sliced ginger.

*You could also make this in a Crock-pot. Mix together all ingredients in Crock-pot, cover and cook for 2 - 3 hours on high or until pears are very soft but hold their shape.

PEAR + BLUEBERRY CRISP with cardamom and ginger

The other day I made a visit to an acupuncturist I see fairly regularly. I may have just lost you there - that needle thing, ya know? Gave me the willies too.

But then I went and it worked and I'm hooked.

On this particular visit, I walked in and immediately started in on a "I love fall so much but my body hates it!" tirade [my kids get their drama from my husband, I swear!]. My skin is dry, my bones are dry, my organs are dry - everything is dry, dry, dry. Except my nose - that's running like an allergy-induced faucet. She patiently sat there and listened, shared a wealth of her knowledge and experience, pinned me, and wrapped up with instructions to "eat more pears. Oh, and dates and fats too". Chinese medicine is brilliant y'all.

In good student fashion I came home with a bag of pears, opened my cupboards, and got to work. I shivered with anticipation as I combed together ingredients. It was as if my body could feel the nourishment before it physically received the nourishment. And here's the kicker - in a moment of intuition bliss I actually wrote the recipe down as it came to me. People, this never happens!

It turned out good. Really good. Breakfast, lunch and dinner good.

So here it is - may food be thy medicine.

Many fall blessings friends.

[THE RECIPE]

For the filling:
5 - 6 pears
4 c. blueberries, fresh or frozen
1 1-inch piece of fresh ginger, minced
8 medjool dates, pitted and chopped into small pieces
1 c. water
1/2 c. pure pear juice

For the topping:
2 c. whole, gluten-free oats
2 c. whole, gluten-free oats, roughly ground
1/2 c. coconut sugar
1 tsp. sea salt
1/2 tsp. cardamom
1 c. coconut oil
1/2 c. pure [local if possible] maple syrup

Peel, core, and thinly slice the pears. Place in a 9 x 13 inch glass baking dish. Add blueberries, minced ginger, and chopped dates. Mix with your hands. Add water and juice. Set aside.

Preheat oven to 350 degrees.

In a large glass bowl mix together oats, sugar, sea salt, and cardamom. In a small saucepan melt coconut oil and maple syrup over low heat. Once the oil has completely melted pour it into the oat mix and stir to combine.

Spread evenly the oat topping of the fruit filling.

Bake at 350 degrees for 45 minutes uncovered. After 45 minutes, cover with tinfoil and bake another 15 minutes. Remove from oven and set aside to cool for 15 - 20 minutes before serving.

CROCK POT APPLE CRISP: GOOD ENOUGH FOR BREAKFAST OR DESSERT!

Today I spent the larger portion of my day under a big blue sky and ended lunch with this crisp - warm and fresh, just like the sun. There is nothing like meditating on a paddleboard, walking in freshly greened grass, digging in dark, rich dirt, or swinging as high as you can for no other reason than the simple joy it brings. Throw these ingredients in the Crockpot [prep takes all of 10 minutes] and get yourself outdoors!


[THE RECIPE]

Fruit Filling

6 c. blueberries [frozen or fresh] or fruit of choice
1 tsp. ground Ceylon cinnamon
1 T. arrowroot or tapioca starch
1 T. freshly squeezed lemon juice
3 T. coconut sugar

Crisp Topping

2 1/2 c. old fashion rolled gluten free oats
1 1/2 c. oat flour
1/2 tsp. ground cardamom
1 tsp. ground ginger
1 tsp. sea salt
1 c. coconut oil
1 c. maple syrup or raw honey
optional additions: chopped nuts, dried fruit, ground ginger, ground nutmeg, ground cardamom

Mix fruit filling ingredients together in 6 quart or larger Crock Pot.

In a large glass or stainless steel bowl, combine oats, oat flour, cardamom, ginger, and any optional additions you choose. In a small saucepan melt coconut oil, sea salt and sweetener of choice over low heat. Once the oil is completely melted, pour into oat mixture and stir until all the ingredients are well incorporated. Spread this crisp topping over the blueberry mixture in the Crock Pot.

Cover and cook on high for two hours or low for 4 hours or until blueberries are very tender and bubbling. Turn off the heat and remove the cover. Let the crisp cool in the Crock Pot for 30 minutes or until the topping has hardened just a touch.

Serve alone or with whipped topping / ice cream of choice and enjoy!

RED-VELVET PANCAKES

Recently I've been experimenting with my basic pancake recipe, giving it a little pizzazz. If you've visited your local market you know there are beets aplenty - one of the many stars of fall. Can you think of a better way to put these little babies to good use than slipping them into a pancake and calling it chocolate? Me either.  


[THE RECIPE]
Serves 4

Dry Ingredients:

3/4 c. quinoa, buckwheat, or sorghum flour

1/2 c. millet or oat flour
1/4 c. amaranth or teff flour
1/4 c. carob powder [or raw cacao powder]
2 T. mesquite powder [optional]

2 tsp. baking powder

1 tsp. baking soda

1 tsp. ground cinnamon

1/2 tsp. sea salt

Wet Ingredients:

1 1/2 c. water [use cooking water from beets]

3/4 c. boiled and peeled beets [appx. 4 small]*

1/4 c. whole flaxseeds 

2 T. apple cider vinegar

1 T. molasses [optional]

Combine all of the dry ingredients in a mixing bowl and set aside. If you're grinding your own flour using a Vita-mix, I like to add all of the dry ingredients to the dry-mix container and blend. 

Blend all of wet ingredients, separate from the dry ingredients, on high until the mixture is smooth and well blended. Slowly pour the wet mixture into the dry, mixing constantly either by hand or with an electric mixer. When everything has been fully incorporated, gently fold into the batter any add-in ingredients [berries, nuts, dried fruit, shredded veggies, etc.]. 

Let sit for 15 minutes.

While batter sits, preheat oven to 200 degrees [F] and grab a glass baking dish. If you are using an electric skillet [one of the few times I do], heat the skillet to 315 - 325 degrees [you'll adjust the temperature as you go]. 

Pour 1/3 c. of the batter onto the warmed skillet. Batter should form a nice round but if not, gently spread it out with the back of a spoon or the measuring cup. Repeat 3 or 4 times, depending on the size of the pan. 

Cover skillet and cook for about 5 minutes or until the face of the pancakes begin to look cooked. Remove skillet cover and flip the pancakes. Return cover and cook for an addition 3 - 5 minutes or until both sides of the pancakes are browned. 

Turn off oven and place cooked pancakes in glass baking dish and warm in oven. Repeat with remaining batter. 

Once all of the pancakes are cooked and have had a few minutes in the oven, remove and serve immediately with ghee, real maple syrup [local if possible], and any toppings on choice.

*To prepare beets: scrub and rinse beets until all of the dirt has been removed. Place in a medium size pot and completely cover with water. Bring water to a boil. Gently boil until the beets are tender when poked with a fork. Remove from heat and reserve the cooking water / liquid [it should be bright red now]. Under cold water, remove skins of beets and discard. I like to do a large pot of beets and freeze the extra water and beet puree so I have some on hand when needed. 

SPICED APPLE PORRIDGE

As the cooler weather sets in, I naturally tend to gravitate towards the warmer blessings of life - a fire in the fireplace, endless mugs of hot tea [ginger is a favorite right now], heavy blankets, hooded sweatshirts, soups and stews and warm applesauce.

For me, this dish is nourishing with a hint of sweet, rich with flavor and depth, and helps keep me snug through these windy, cold days. The added spices are perfect for warming the body from the inside out.

Apples are in full swing if you choose to make your applesauce homemade. I prefer a mixed apple sauce and, here's a little secret, good farmers know their apples well. Generally they've been making applesauce from their own apples for years and can give you advice on which apples to choose. I've found asking my farmer to put together a basket of blended sauce apples is key to a successful end result. You can find an apple farmer at your local farmer's market or check out Local Harvest and search an organic farmer who grows apples [there are many out there who are uncertified but have amazing practices].

[THE RECIPE]
Single Serving

1 c. applesauce [unsweetened]
1/4 tsp. turmeric powder
pinch of freshly ground black pepper
pinch of ginger powder
1/8 tsp. freshly grated nutmeg
1/8 tsp. Ceylon cinnamon powder [optional]
1/2 c. seed or nut milk of choice [walnut and hemp milk are lovely]

In a small saucepan warm applesauce and spices over low heat. Once the spiced sauce is very warm [but not quite hot], remove from heat and pour into a single serving bowl. Pour milk over sauce, serve immediately, and enjoy!

Additional Add-In Options: toasted walnuts or almonds, ground flax or chia seed, raw stevia / honey / maple syrup if added sweetness is desired, pinch of ground cloves or cardamom, toasted coconut flakes, soaked raisins or currants, dried fruit of choice

CHAI-SPICED AMARANTH CEREAL [WITH POWER-UP ADD-IN]

I hope you all are enjoying winter. This post is going to be short. I'm taking my own advice and stepping back from trying to do it all today. But, don't let the brief nature fool you into thinking this recipe is less tasty or important. It just means you have more time to try it!

[AMAR-WHAT?!]

Amaranth is an especially great food for infants and toddlers, pregnant and nursing women, people who do heavy manual labor, and on and on and on. The United Nations Food and Agriculture Organization found that wherever amaranth is consumed regularly, there is no malnutrition [see source below]. Let me say it again, no malnutrition. It is packed with protein [apparently the digestible kind!] providing half your daily needs, as well as calcium [and the necessary nutrients to help calcium absorption - magnesium and silicon], phosphorous, iron, and zinc. If your child is congested, try giving him / her amaranth to disperse the dampness [found with congestion] and relieve the stuffiness. If you suffer from heavy menstrual cycles, amaranth may help to reduce some of the bleeding if consumed regularly. It is worth trying to fit this food into your and your family's diet whenever possible. Start small and work up. My daughter now loves it plain, especially the texture, or with fruit and seed milk.

[THE RECIPE]
Serves 3 - 4

1 c. amaranth seeds
3 c. water
small handful of dried fruit [like currants, raisins apricot pieces, etc.], optional

Place amaranth seeds [and dried fruit if using] in a quart-size glass jar and cover with water. Soak overnight [I like to keep my jar in the refrigerator] or at least 6 - 8 hours. When you're ready, place all in a medium sized saucepan [add more water if necessary - there should be at least two times the amount of water as amaranth] and bring to boil. Reduce to a simmer and cook until amaranth is thick and creamy. Approximately 20 - 30 minutes.

3/4 tsp. Ceylon "true" cinnamon
scant 1/2 tsp. ground ginger
1 - 2 pinches each ground cloves and ground cardamom
1 small pinch sea salt
pure [local if possible] maple syrup, to taste
nut or seed milk of choice
frozen [local if possible] blueberries or berries of choice
small handful of nuts or seeds, gently crushed
1 - 2 tsp. Power-Up Add-In [see recipe below]

After amaranth is cooked, stir in cinnamon, ginger, cloves, cardamom, and salt. Pour into single serving bowls and top with maple syrup, milk, berries, and herb mix [see recipe below]. Enjoy warm!

[POWER-UP ADD-IN]

Bulk Herb Store has a great mix of herbs designed for weight-loss [if you're so inclined] but are also great for energy, detoxification, elimination, you name it. I add this mix to my smoothies, energy balls, and cereal to give me a boost whenever I need it. Check it out!

Source for information on amaranth: The New Whole Foods Encyclopedia by Rebecca Wood, pg. 10

SIMPLE BREAKFAST: SWEET POTATO + KALE + KIDNEY BEANS + QUINOA [AND A THANKSGIVING DAY MENU]

The few days leading up to Thanksgiving are usually hectic, the morning of a blur. The cleaning, the planning, the table setting. The prepping, chopping, cutting, basting. In past years T-day has come and I find myself scrambling to get everything done and, true to my personality, done perfectly. Obviously I succeed [sarcasm, check!].

This year however our gathering is smaller, the list a bit shorter, and my attitude surrounding the entire day a little different. I love Thanksgiving. It ranks as one of my favorite holidays to be sure and this year is no different.

The change comes in my mindset.

Instead of freaking out about things being just right I'm learning to be kinder to myself. I'm realizing a magazine-perfect setting is beautiful but doesn't really change what happens around our table, it just stresses me out. I'm finding my girls would rather help me clean [a game in their beautiful minds] if I relax, turn on some music, throw in some terrible dance moves, and let go of getting every nook sparkling. I'm working on living in the present moment taking in the blessing that comes with the preparation - a time bursting with love and anticipation yet so easy to miss in the chaos, turkey guts, and veggie scraps. As I write this I take a few glances out the window watching fat snow flakes lazily make their way to the ground. I listen as my baby coos herself to sleep and my oldest works on her letters in between setting up a card game for us to play later.

I have my lists, things to get done. But I've also planned in moments to be and enjoy and what I'm finding is everything gets done and I treasure each step along the way.

Pre-Thanksgiving meals are a perfect place to start simplifying. Through paying attention to how my body responds to food, I've found I do much better on a high protein, low sugar [natural or otherwise] breakfast. Slowly I'm putting together simple breakfasts to fit my needs. Below is an example of one of my current favorites. The quinoa + bean combination provides a complete protein while the sweet potato and kale [seasonal favorites these days!] packs the meal with essential vitamins and minerals. Fennel and cumin aid in the digestion of beans and using the whole seeds ensures these properties have stayed in tact. Nutritional yeast is high in protein and is one of the few non-meat food sources of B vitamins we have available.

May you find the time and presence to give thanks in whatever chaos you find. May you surround yourself with those you love and tell them why they mean so much to you. May Thanksgiving be a day bursting with blessing and may the times surrounding it bring moments of grace and beauty.

Happy Thanksgiving!

[THE RECIPE]
Serves 2 - 3

1 large sweet potato or 2 small: washed and cut into very small cubes [if you are using organic you don't need to peel]
1 large bunch of kale: washed, spun dry, and cut into small ribbons
1 c. kidney beans [or beans of choice]: soaked, cooked, rinsed, and drained [or drain and rinse a can of pre-cooked beans]
1 c. quinoa: soaked / sprouted, rinsed, and cooked
1 - 2 T. extra virgin olive oil
1 T. whole cumin seeds
1 tsp. oregano
1 tsp. nutritional yeast
1/2 tsp. granulated garlic
1/2 tsp. granulated onion
1/4 tsp. freshly ground fennel seed
sea salt, to taste

Prepare all vegetables as noted above. Heat oil in a large cast iron skillet until hot but not smoking or popping. Carefully add sweet potatoes, toss to coat with oil, and then let cook for a few minutes or until the undersides are browned and crispy. Stir, add cumin seeds, and repeat until most of the sides are browned and potatoes are just soft. Add cooked kidney beans, oregano, nutritional yeast, granulated garlic, granulated onion, and ground fennel, stir, and let cook for 1 - 2 minutes. Reduce heat to medium - low, add kale and gently try to stir [the kale will probably be heaping], add a 1/8 c. of water, cover and let steam for 30 - 60 seconds or until kale starts to wilt. Remove cover and stir to combine. Add cooked quinoa stirring gently until quinoa is warmed. Salt to taste.

I usually make the full recipe and then store the leftovers for the next day's breakfast.

[A SEASONAL THANKSGIVING DAY MENU]

Appetizers:

Roasted Pumpkin Seeds
Holiday Crackers with Cheesy Pumpkin Dip
Roasted Chickpeas
Parsnip Chips


Main Meal:

Three Winter Salads + One Dressing
Roasted Veggie-Stuffed Hubbard Squash
Mixed-Vegetable Mashed Potatoes
Quinoa-Walnut Stuffed Cabbage Rolls
Spiced Pear Sauce

Dessert:

Buttercup Custard
Pumpkin Ice Cream
Upside-Down Pumpkin Pie Crisp
Pumpkin-Apple Crisp

Drinks:

Spiced Pumpkin Latte
Chamomile Latte [a little digestion aid!]

"SNEAKY CAKES" [AKA ALLERGEN-FREE, VEGAN PANCAKES]

I hesitate to publish this recipe for one simple reason - my husband loves it. I consider it a big win when the hubs actually prefers my homemade to the box and I just hate to reveal to him my secrets. You know, the whole mind over matter thing.

So, dear spouse of mine, if you are reading this I respectfully ask that you close out of this window and walk away. It's better for us both if you just don't know.

As for the rest of you, my hope is that this recipe changes your life in the best possible way. It is about as "whatever is in the house, make it your own, anything goes" as it comes. My guess is ninety percent of you have some combination of these ingredients in the house at all times. This is why I've dubbed it my "that kind of day" go-to meal. I'm able to hide a veggie or two [or four] into it, throw some fruit on the side [breaking all food combination rules but it's just been that kind of day I really am having a hard time caring - you know what I mean, you've been there] and, bam!, a nutritious meal. 

So, give yourself a break if it's been a long day. Turn on some music, squeeze some fresh juice, whip up a smoothie, snag some kombucha, or a glass of your favorite wine and enjoy a minute or two to just be. Take a deep breath, smile [no seriously, smile - it really works!], and know that in a few minutes you'll be sinking your teeth into an awesome bite of pancake goodness. 

[THE RECIPE]

Special Note: I've noted quite a few different variations. Grab whatever is in your cupboards, pantry and refrigerator and make it your own! I typically double this recipe - breakfast for tomorrow? Check. 

Dry Ingredients:

1/2 c. millet, quinoa, rice, lentil, or bean flour [or any combination of these]

3/4 c. buckwheat, sorghum, or oat flour [or any combination of these]

4 T. ground flax or chia seeds [I like 2 T. of each]

2 tsp. baking powder

1 tsp. baking soda

1 1/4 tsp. ground cinnamon

1/4 - 1/2 tsp. any other spice [nutmeg, cardamom, ginger, fennel, all spice, orange or lemon zest, etc.]

1/2 tsp. sea salt

Wet Ingredients:

1 T. honey, maple syrup, or date paste

3/4 c. fruit or vegetable puree [any fruit sauce; any fruit or vegetable or combination of both blended: apples, bananas, pears, plums, berries, zucchini, carrots, beets, sweet potatoes, etc.]

1 1/2 c. water + 1/4 c. flaxseeds [or any nut or seed milk - if you choose a different milk than flax, add a few extra tablespoons of flax or chia seeds to the mix]

2 T. lemon juice or apple cider vinegar

2 T. molasses [optional]

Add-In Ingredients:

large handful of chopped fruit, berries, nuts or seeds [optional

Combine all of the dry ingredients in a mixing bowl and set aside.

Place all wet ingredients in a blender on high until mixture is smooth and well blended. Slowly pour the wet mixture into the dry, mixing constantly. When everything has been fully incorporated, gently fold into the batter any add-in ingredients. 

Let sit for a few minutes.

While batter sits, preheat oven to 200 degrees [F] and grab a glass baking dish. If you are using an electric skillet [one of the few times I do], heat the skillet to 315 - 325 degrees [you'll adjust the temperature as you go]. 

Pour 1/3 c. of the batter onto the warmed skillet. Batter should form a nice round but if not, gently spread it out with the back of a spoon or the measuring cup. Repeat 3 or 4 times, depending on the size of the pan. 

Cover skillet and cook for about 5 minutes or until the face of the pancakes begin to look cooked. Remove skillet cover and flip the pancakes. Return cover and cook for an addition 3 - 5 minutes or until both sides of the pancakes are browned. 

Place cooked pancakes in glass baking dish and warm in preheated oven. Repeat with remaining batter. 

Once all of the pancakes are cooked and have had a few minutes in the oven, remove and serve immediately with ghee, real maple syrup [local if possible], and any toppings on choice.

Enjoy!

MILLET CRUNCH CEREAL

Before I go on with the post, I want to say to the families affected by the Connecticut tragedy - I am so sorry. My heart is breaking for you, my tears are shed for you, my prayers are prayed for you.

On that note, this will be short.

This recipe is one I make on a regular basis. Which really means I make it a lot. It has become my go-to cereal when I need the crunch without the effort or lengthy ingredient list most granola demands. It's crazy easy and really difficult to mess up. In this season of busy, may this bring a bit of simplicity to your day.

[THE RECIPE]
Adapted from The Vegetarian Mother's Cookbook

2 1/4 c. gluten-free oats
1/2 c. millet, uncooked
1/4 c. amaranth
1/3 c. honey [or maple syrup]
1/4 c. tahini
1 T. molasses
2 T. water


splash of orange, almond, vanilla, or coconut extracts [optional]

1/2 c. unsweetened coconut flakes
1/3 c. raw pumpkin seeds
1/3 c. raw sunflower seeds
1 T. flaxseeds
1 T. sesame seeds

Preheat oven to 250 degrees. Spread out oats, millet, and amaranth on a rimmed baking sheet. Roast at 250 degrees for one hour.

Meanwhile, warm honey, tahini, molasses and water, stirring frequently, in a small saucepan over low heat until combined. Remove from heat and add flavoring if desired.

Toss roasted oat mixture with coconut flakes, pumpkin, sunflower, flax, and sesame seeds. Pour in honey mixture and stir well.

Spread out on rimmed baking sheet [I like lining with parchment paper] and bake at 250 degrees for 30 minutes. You may need to use two baking sheets so that the mixture doesn't get too thick.

Remove from oven and cool completely. Store in an airtight container for 3 - 4 days at room temperature, 1 - 2 weeks in the refrigerator, or a few months in the freezer.

Serve with your choice of nut or seed milk and top with berries or other fruit.

PUMPKIN [RICE] BRAN MUFFINS

Call me crazy but I don't really get into Halloween. Of course the kids are cute all dressed up in their costumes and there is an undeniable excitement in the air but, to be honest, I completely forgot this holiday dropped in last night! Bah humbug [oops, wrong holiday, but you get the picture]. Since I have become a parent I have really begun to think critically about what my girls take part in and how it affects their health. In doing so, this may mean sacrificing a holiday or two. However, the beauty of having young ones is that they may not even realize they're missing out and my husband and I have the chance to define what each holiday looks like for them. Maybe whatever we decide will be their normal and a bucket full of 5 years worth of candy [generally eaten within a week] will seem really odd [hopefully insane] to them.

Okay, I'm really not as grumpy as I may sound. I, probably more than most, look for any excuse to celebrate, well anything. Valentine's Day - call it a Hallmark Holiday, I still love it [pun completely intended]! President's Day - well I don't know him personally but sure, I'm up for that. National Give Up Your Should's Day [I'm not joking on this one] - yes please! Use Your Common Sense Day [Nov. 4] - does this mean throw a party?! And of course World Vegan Day [today!]. There are plenty more out there [you can find them here if you feel you need a reason to celebrate].

My theory on celebration is, why not?! The days are filled with enough mundane tasks to keep me plenty dulled down. I guess I think if I don't celebrate at least one thing each day then what is the alternative? A day filled with have tos, need tos, don't want tos, and "just one more thing". Oh yeah, and "MOOOOOMMMMMM!!!!!!" If I don't celebrate, or at least look for one good thing, I become a lifeless being operating on cruise who just gets up to repeat the day before. Boring!

I have no idea how I got on that subject.

Anyway, in honor of World Vegan Day and National Give Up Your Should's Day, here are some yummy pumpkin muffins to ring in a new month and give you a little something special to enjoy on a day that could just be like any other. But, now it's not.

May you celebrate today in big ways and small. Cheers!

[THE RECIPE]

1 3/4 c. quinoa flour [I like using freshly ground]
3/4 c. sorghum flour
1/2 c. rice bran [you could also use freshly ground oat flour]
1 tsp. ground chia or flax seeds
2 tsp. baking soda
1/2 tsp. sea salt

2 c. pumpkin puree
3/4 c. grapeseed or sunflower seed oil
1/2 c. honey or maple syrup
2 T. blackstrap molasses
2 tsp. real vanilla extract
2 tsp. cider vinegar
1 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1/2 tsp. ground ginger
1/4 tsp. ground cloves
1/4 tsp. ground allspice

Optional Crumble Topping:

1 c. oats or lightly ground nuts [walnuts or hazelnuts taste great]
2 T. honey or maple syrup
1/2 tsp. ground cinnamon

In a large mix bowl, stir together dry ingredients [except for the spices]. Set aside. Place wet ingredients and spices in a blender. Blend on medium to high until mixture is very smooth [appx. 1 minute].

Pour wet mix over dry mix and blend well using a hand or stand mixer. Make sure all the dry mix in incorporated.

If you choose to do the topping, mix topping ingredients in a separate bowl and set aside.

Preheat oven to 350 degrees.

Line muffin tin with silicone or paper muffin cups. Using a 1/3 cup measure cup, scoop out mix into each muffin cup. Sprinkle with topping. Bake at 350 degrees for 30 - 35 minutes. The tops will begin to crack and brown. Insert knife or toothpick into one of the muffins and remove gently. If  it comes out clean, the muffins are done. If not, continue to bake in 5 minute increments.

Allow the muffins to cool for 10 minutes. Enjoy warm or store in refrigerator or freezer.

Enjoy with a pumpkin shake!

"CREME DE PUMPKIN" SHAKE

When I think of fall, I think of pumpkins. Few things get me more excited this time of year than pumpkin pie, pumpkin seeds, pumpkin ice cream, pumpkin waffles, pumpkin muffins, pumpkin shakes, pumpkin lattes, pumpkin soup, pumpkin risotto, pumpkin fries - pumpkin, pumpkin, pumpkin! When harvest time comes around I crave them more than any other food. There is something so warm and fall-like about them - a richness and depth of flavor that only a season of hard summer work can bring.

[MO BETA!]

And not just beta-carotene. Nope, that beta has an estimated 500 family members. And you thought your relatives were a handful. Actually this family, called carotenoids, actually work best when all together. Just another reason to eat whole, fresh plant foods!

Pumpkins and carrots are both packed with a variety of carotenoids including: beta-carotene, alpha-carotene, beta-cryptoxanthin, lutein, and zeaxanthin. All are useful, if not critical, in preventing cancer - specifically bladder, cervix, prostate, lung and colon cancers. Some studies have shown a risk reduction of 30 - 50 percent [20 percent in post-menopausal breast cancer]! Moreover, beta-cryptoxanthin has been shown to have strong antioxidant properties which are helpful in fighting off and reducing the risk of many diseases including rheumatoid arthritis. Carotenoids, working as a team, provide enormous benefits for the eyes by protecting them from macular degeneration and cataracts.

Oh, and just so you know, a cup of pumpkin packs in more than 2.5 grams of fiber!

[THE RECIPE]

1 banana, halved and frozen
1 c. homemade pumpkin puree
2 carrots, washed and cut into chunks
1 - 2 c. homemade coconut, cashew, or walnut milk milk
juice from 1/2 a lemon
4 - 6 soaked dates + soaking water*
1 T. honey or maple syrup
1/8 tsp. of ground cinnamon
large handful of ice

Place all in blender and blend on high until very smooth. Serve immediately!

* Place dates in a 2 cup glass measuring jar. Cover with boiling water, enough to fill to 1 1/2 c. line. Let stand for 10 minutes.

GRANOLA PARFAIT

Over the last few weeks since I last updated this blog I have been in constant motion prepping for baby #2, freezing berries in mass amounts, traipsing through the Farmer's Market collecting as many fresh finds as possible, taking in some daily yoga [my body depends on it these days], potty training my now 2 year old and acting as her constant companion as this active "twos" stage really sets in [which means lots of puzzles, blocks, and coloring], having frequent [okay, daily] watermelon picnics, and consuming a ridiculous amount of blueberries. Phew! 

Needless to say, raw has been my mantra and easy my battle cry - preferably both together. I have also taken in my favorite restaurant a time or two [if you are in the area you MUST try Marie Catrib's]. It is at this cozy little nook of mine that I fell in love with her granola. It's sweet and nutty and chewy and perfect topped with fresh blueberries. The unfortunate part of this new found relationship is that I don't live close enough to pacify my now daily craving for this oat-filled goodness. So I did what any self-proclaimed chef-but-not-so-much would do....I came up with a recipe of my own that is close enough to fool those demanding taste buds of mine.

As my pregnancy winds down to weeks [soon to be days!] rather than months, these posts may become a bit more sporadic [my extreme apologies here]. In the meantime, I hope you enjoy previous posts and uncover hidden treasures found in the recipe index. May you find ways to thoroughly enjoy these summer months; take in as much melon as you can [and then eat some more!]; put away a thing or two by freezing, drying, and / or canning; take a stroll at the beach; make some popsicles; and use this time to take in as many raw, unprocessed foods as possible.

Here's to summer and cheers to an almost family of four!

[THE RECIPE]

6 c. gluten-free old-fashioned oats
2 c. dried, unsweetened coconut [shredded or finely chopped flakes]
1/2 c. raw sesame seeds
1/2 c. raw sunflower seeds
1 c. raw walnuts, slightly chopped
1 c. raw almonds, slightly chopped
1 tsp. ground cinnamon
1 tsp. celtic sea salt
1 to 1-1/4 c. grapeseed oil [organic, unrefined, unfiltered, cold pressed]
1 c. local honey [raw, unprocessed, unfiltered]
1 - 2 T. blackstrap molasses
splash or two of almond extract [optional]
splash or two of coconut extract [optional]

1/2 c. raisins
1/2 c. dried unsulphured apricots, chopped
2 c. dried unsulphured apples, chopped

In a large bowl, mix all ingredients except dried fruit. Make sure all the ingredients are thoroughly tossed together. Spread on two parchment lined baking sheets. Bake in a preheated oven at 250 degrees for 20 minutes. Reduce heat to 180 degrees and bake an additional 25 minutes. Allow to cool on the counter completely.

Once granola is cooled, place in a large bowl and mix in dried fruit. Store in an airtight container for a week or less at room temperature or place in freezer for longer storage.

[TO SERVE]

Choose your choice of plain yogurt [coconut, nut, Greek, or goat's milk] or non-dairy milk. Add a touch of honey or maple syrup [optional] to sweeten the yogurt a little. I like to use plain yogurt and add my own sweetener so I can control the amount and type of sugar. The granola is sweet so the yogurt doesn't necessarily have to be. Mix well.

Top yogurt or milk with granola and berries of choice. Serve immediately!