TANGY NO-LEMON BERRY-ADE with goji berries, blueberries, and apple cider vinegar

I'm nuts about spring. I get straight up kooky-dooks for warm weather still tinged with a hint of cool, early morning light, asparagus and spring greens, and sun. Oh how glorious the sun.

That being said, spring also carries with it an absurd proliferation of pollen. Pollen turns some of us into red-nosed, bloodshot eyed, shattering sneeze wonders. Immune responders are on full alert, looking to extricate invaders using whatever means possible.

And so we adjust.

Over the years I've had to learn the art of flexibility when it comes to food. And for this girl, flexibility ain't easy. Not so much a fan of irony either but it seems that all things edible provide me a good, hard lesson in both. It's funny to me that foods are so vibrantly colored when they live in the land of grey area. There's no black and white when it comes to eating as much as certain people attempting to sell certain foods (or food plans) want desperately for you and I to believe. Life presents us with new and different and changing every day and it only makes sense that the essentials of life would tend to follow.

Which leads me to berry-ade. This spring I've taken a vested interest in reducing foods that elevate histamine levels. My tastebuds, on the other hand, have taken a desperate interest in lemon/limeade. It could be the warmer days and elevated thirst or time spent digging in dirt but there's nothing like citrus on ice to quench a thirst. If you've googled histamine no-no's you'll find citrus there. On. Every. Single. List. Trust me I looked for the loophole. There's none.

With no bone to bite onto, we get creative.

Apple cider vinegar. Raw, unfiltered, and histamine...weeelllllll...it depends on where you look. Some reporters are purists and throw ACV right in the heap with all other vinegars (although some research shows it has antihistamine properties). Others set it on a pedestal as the one outlier (quoting said research). Which tells me this is the ideal case for personal exploration and experience.

And because I was desperate and thirsty, I strapped on my explorer suit and dove right in. If you deal with spring allergies you'll have to decide for yourself whether or not to give it a go, however if you're looking to add apple cider vinegar to your diet this is a really nice way to do it. You can google the benefits. That being said, ACV isn't for everyone and is, like everything else, not the cure-all. Taste, test, be curious and try. Learn to listen to your body by engaging in the conversation and taking time to notice. There's no quick-fix or short cut when it comes to understanding what keeps you tickin'. It takes attention, practice, patience and a good helping of go-with-the-flow. Challenges come with a gift though - immense growth. Now that's something to go a little nuts over.

Cheers!

[THE RECIPE]

1/2 cup of dried goji berries soaked in hot water
1/2 cup of blueberries, fresh or frozen
4 cups of water
3 - 5 tablespoons of raw, unfiltered apple cider vinegar
1/4 - 1/3 cup of raw, unfiltered honey

Place all in high-speed blender and blend to smooth. Pour mixture through a fine mesh strainer and compost or discard the pulp. Drink at room temperature or over ice. Enjoy!

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.

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.

TINA'S PURE VITA BLEND AND BLUEBERRY SMOOTHIE with ginger, turmeric, and tiger nut milk

There's this myth in summer that cold will cool you down. The thermometer climbs to 80 and we all rush to the nearest ice cream or frozen treat stand, willing this sweet concoction to work magic and stop the internal heat wave happening within our cells. The frustrating thing is, momentarily we may feel blessed relief and satisfaction but within minutes the sweat returns. Blast.

Not often understood is this idea that thrusting cold or frozen drinks and food through our digestive system actually halts digestion in it's tracks. We have something called "internal fire" which has a host of different meanings, one being this delicate balance of a metaphorical fire that resides within our center, among our digestive organs. Too much fire and our bodies react with redness, swelling, pain or inflammation, and agitation [among many other symptoms].  However, too little fire and our bodies can't take in the nutrients that come packaged within the food we eat. They simply can't break the food down.

This is of course an oversimplification of an extremely intricate process: sensing our food, taking it into our body by way of a host of organs and systems, and  moving through the eliminatory process. This simple explanation also doesn't take into account the fact that your liver, for instance, can have excess fire while your stomach is as cold as ice. There are nuances and details far to numerous to describe here and in need of a trained Chinese Medicine or Ayurvedic practitioner for a thorough explanation. However this basic principle is centuries old, withstanding the test of time and science.

So here we are, looking into the face of summer, hot, sweaty and swollen, possibly irritable, maybe uncomfortable.

Luckily our land pushes up natural cool therapy in the form of sun-warmed greens bursting with chlorophyll, rhubarb, asparagus, berries, peas, peppermint, lemon balm, and parsley, among others. Chives come up in early spring, a touch of warmth to stimulate digestion without creating excess heat. Mama earth knows best. Soon cucumbers and melons will abound, both high in water content which is vital in combating the heat. Hydrate, hydrate!

It also happens to be a popular time for smoothies and rightly so. It's a good way to give your body a high-nutrient boost without demanding a ton of digestive effort. Well, smoothies without the ice that is.

The principle holds true: pack your smoothies with frozen fruit and ice often enough and you may force your digestive juices into hibernation.

A more balanced way to enjoy a smoothie is to use fresh fruit and vegetables and/or steam or roast your fruit and veggies prior.

Huh?

For example, the recipe listed here uses blueberries that have been gently cooked down with ginger and turmeric. Berries rank neutral, meaning they have a balancing effect on the body's internal heat meter. Ginger helps stimulate digestion while turmeric combats inflammation. Cooking a large batch and refrigerating provides a cool rather than cold berry drink.

Skeptic?

Give it a try. One morning make a smoothie with frozen fruit and ice. Drink, chew*, and see how you feel. Really pay attention.

Then on day two, try the recipe suggested here. Drink, chew*, and see how you feel. Really pay attention.

Watch both scenarios over the course of a day. Does it make a difference? What do you observe in your body?

Then trust it.

*Chew a smoothie? Chewing helps stimulate the stomach's digestive enzymes signaling that food is coming. Essentially it's a rally call to prepare the troops. So yes, chew your smoothies!

[THE RECIPE]
Serves 2

1 1/2 c. of cooked blueberry blend*
Heaping tablespoon of Pure Vita Blend [see recipe below]
2 c. milk of choice [I recommend homemade tiger nut or rice milk]

*Place 4 cups of blueberries, berry of choice, or mix of berries [frozen or fresh] in a medium size pot. Add 2 T. grated ginger and 2 T. grated turmeric. Cook on low until berries burst and become soft. Cool to room temperature and then use or store in refrigerator for up to a week. 

Place all ingredients in a high speed blender and blend on high until mixture is smooth and creamy. Divide between two glasses and serve immediately.

[PURE VITA BLEND POWDER RECIPE]
Makes 5 cups

Note: it's important to use raw, organically and ethically grown powders. As always when using herbs, research for yourself and know the herb you're consuming. Check all contraindications against any pre-existing ailments you may have. Each herb listed here is linked to a viable source for both information and purchasing. 

1 c. lucuma powder
1 c. mesquite powder
1 c. hemp protein powder
1/2 c. maca powder
1/2 c. rhodiola root powder
1/2 c. ashwangandha powder
1/4 c. sweet cinnamon or Cassia cinnamon powder
1/4 c. ginger root powder

Place all in large glass jar. Tightly seal with lid and shake until well blended. Store in a cool, dark place.

Don't feel like making it yourself? You can purchase a variation of this blend from Essential Living Foods either through their website or via Vitacost or Thrive Market. Please note that the ingredients are different so read label carefully.

 

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!

CARDAMOM-SPICED WARM BLUEBERRY SMOOTHIE

Today I had a serious hankering for a smoothie, a treat I haven't enjoyed in quite some time. Something in me was begging for smooth and creamy yet light. Sweet with a little tang. Yet in the same moment I wanted that thing to be nourishingly warm. Spring has only recently arrived at my doorstep and on this cool, overcast April day my body was beginning to transition into the new season yet the winter chill hadn't completely passed.

I spent the few precious minutes I have while my kids rest fully absorbed in a new cookbook that happened upon my doorstep this morning. Truly inspired, I headed into the kitchen for a scavenger hunt and a little play time all in an effort to fulfill my body's gentle demand. My pantry didn't disappoint and from there I give you this recipe: creamy, warm, sweet and tangy, with a hint of the pulsing energy so clearly felt outside my door.

[A BIT ABOUT POLLEN, SANG, AND MACA]

If you're unfamiliar with bee pollen, I hope you give it a chance. It's rich in antioxidants, contains almost every nutrient the body needs to survive, has an impressive protein content, and a subtle floral taste.

Ginseng or "sang" is commonly used as a preventative herb and balancing tonic that really aids the entire body. Asian ginseng builds heat in the body [great for fall - early spring] while American ginseng has a cooling effect [good for summer]. Ginseng can be very restorative if used over a long period of time. That being said, wild American ginseng is considered an at risk species so it's really important to find organically cultivated or woods-grown ginseng.  

Maca is a wonderful source of minerals, essential fatty acids, sterols, fats, fiber, carbs, protein, and amino acids. I think it's sort of malty in flavor making it a no-brainer addition to smoothies.

[THE RECIPE]
Serves 2

1 c. frozen blueberries
1 c. milk of choice
1 c. apple, pear, or pineapple juice
2 tsp. freshly squeezed lemon juice
2 T. maple syrup
pinch cardamom
1/2 avocado
1 T. extra virgin coconut oil
1 tsp. maca powder
1 tsp. bee pollen
1/2 tsp. ginseng powder

Combine blueberries, milk, juice, lemon juice, syrup, and cardamom in a small saucepan and heat over medium-low heat until blueberries are soft and liquid is warm.

While the blueberries are heating, place avocado, oil, powders, and pollen in a blender.

Pour warm blueberries with liquid into the blender and blend on high until very smooth.

Serve immediately.

SUPER IMMUNITY JELL-O

We've been enjoying a lot of jello in our house recently. I've made jello a host of ways with a variety of layers and flavors but this is the one I land on most often. It has both form and function - is delicious and beneficial. I don't add any sweetener to mine as I prefer the sour tilt but raw honey is a wonderful way to add some sweet as well as a nutritional boost.

[THE RECIPE]

2 c. cranberries, fresh or frozen
2 c. blueberries, fresh or frozen
1/4 c. dried elderberries
1/4 c. dried bilberries
1/8 c. dried hawthorn berries
4, 1-inch pieces of fresh ginger or 1 - 2 tsp. dried minced ginger
4 c. water
1/4 c. lemon juice
3 - 4 T. pure gelatin
Add-in options: raw, local honey [to taste], camu powder, ginseng powder, ginko powder, goji berries, coconut milk

Optional Roasting: Roasting really add depth to the flavor of this jello. Preheat oven to 400 degrees. Spread berries onto baking stone or parchment lined baking sheet. Roast for 7 minutes [if using fresh berries] or 10 - 15 minutes if using frozen berries. Remove from oven and set aside to cool slightly.

Place dried berries, ginger, and water in a medium size saucepan. Bring water to boil. Reduce heat to a simmer and cook, covered, for 25 - 45 minutes [the more time you do the stronger the tea will be]. Remove from heat, strain out the whole berries and ginger, and set tea aside to cool slightly.

Prepare a 9 x 13 glass baking dish by rubbing it with a light coat of coconut oil. Set aside.

In a blender container, place [roasted] berries, tea, lemon juice, gelatin, and any addition add-ins you may have*.

Blend on high to very smooth. Pour mixture into prepared glass dish and place in refrigerator for 2 - 4 hours to firm.

Cut into small squares or use cookie cutters to create fun shapes. Store in the refrigerator for up to a week.

*If you want to make this a two layer jello, simply blend 1/2 the ingredients as noted above, pour into prepared pan and place in freezer to set quickly. Reserve out the other half. Add 1 additional tablespoon of gelatin and 8 ounces of regular coconut milk [or milk of choice] to the remaining ingredients. Blend on high to smooth. Remove the jello from the freezer and pour in creamed layer. Place in refrigerator as noted above.

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