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.

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.

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.

BOREDOM AND VANILLA CARDAMOM TIGERNUT GUMMIES with astragalus, nettle, maca, and elderflower

As a mom, most days I can handle repeating my day over and over again. Wake to yelling "Mama, I'm hungry!", brush teeth, scramble to get breakfast on the table before the hangry takes over, dishes, laundry, cleaning, picking up, the gamut of menial tasks.

But some days, especially after a series of such days, my valiance wains and I feel the force of undercurrent emotions and questions that travel with me throughout my day. I'm tired of and bored with being a maid, a cook, a personal attendant, a teacher, an officer, public defender and judge. Is this it? Is repeating the day really what I'm made for? Is there holy in this? Refinement in this? Of course the answer is yes. There is immense beauty and challenge in growing and tending a soul, or a few. God can meet us anywhere, especially in the muck and honesty of life. 

However.

Today I listened to a podcast and the speaker asked "is there a more noble task than being a mom and bringing up new life in this world?" I started to cry. Here's the thing - we all need to be reminded that what we do is so much more than what it looks like. There are those days when holy is a sweet memory, faded by spilled water and tears. The days when we're so bored we sit willing the puzzle to show us there is more to this life. Please tell me this isn't it!

Here's what we do when we're bored - we immediately try to escape it. Methods are plenty. We self medicate through distractions and busy and movies and media. We dive into anger and restlessness, depression and bed. And in a last-ditch effort some of us turn to food or drugs or alcohol, adultery or pornography. We all have our something or somethings - many levels to our boredom escape route.

I used to [ummmm...okay still do] escape by quickly moving onto the next thing or busying myself with tasks that make me feel like I've accomplished something, anything. If I'm checking things off the list, I can't be bored right? I can feel important right?

I am a mom, one who stays at home and let me tell you, it can get boring. Parenting is walking in the same direction for a long, long time type of thing. It's full of routine and rhythm and consistency - all things kids need and crave. For my kids it's the safety net that allows them to tiptoe away from the nest and explore one new bug, one skinned knee at a time.

There are days this routine and rhythm that keeps them comforted and confident can send me into mild psychosis. What keeps them grounded triggers me into a spinning mess, ready to jump in the UPS truck and on the road to anywhere.

But here's the thing. Boredom can be a powerful tool. A swift kick to get moving. It can also be a fantastic teacher. A mirror reflecting the deep, untouched area of our beings that need to be brought to the light and examined.

Why does busy make us feel important?

Why is slow so scary?

Why is more, more, more so addictive?

As I've asked myself these questions, I've uncovered old hurts and stories I've been told or have been telling myself. Areas of my being that need freedom and healing.

The more I sink into the stillness and rhythm of a slower pace of life, the more I find contentment and a beauty I never saw before. As if I was invited on stage to actively participate on an intimate level in this thing we call life. As I practice gratitude and compassion I find the one person who needs this most is me.

And the slow isn't so scary any more. The days not so long. The work not so menial.

The warm dish water becomes an opportunity to feel the heat on my hands and say thank you for clean water. It reminds me I care very much that everyone has this opportunity and it moves me to act. I drags me from my world and into connection with the greater world around me.

The smell of clean laundry reminds me how lucky we are to have the choice of wearing more than one outfit and a machine to do much of the heavy lifting. I challenges me to look at my closet, my spending, my wants and prioritize them in a more generous way.

Cooking connects me on the deepest level to the ones I love, to the ones who have gone before me, to the ground beneath my feet, and to the farmers who work tirelessly to put food on my table. It gives me a chance to stir and chop and breathe deeply the essence of life.

Writing and reading and painting and practicing yoga anchor me in the person I am and the things I love - the things I want to share with the world around me.

Walking barefoot in the grass, planting seeds, sledding down the snow covered hill outside our door, breathing in the crisp clean air all remind me that this world is precious and we only have one and it is so, so beautiful. Worth protecting and enjoying and caring for with wisdom and integrity and selflessness.

All of sudden I'm not just a mom. These moments, humble and small, catapult me to move, to care, to create.

They take me from mundane to holy.  

It's not easy and I miss out on it many of days. But I'm practicing and over time I'm noticing changes, subtle and sweet, that are leading me directly into a walk with the divine. I'm learning this can happen even if our responsibilities don't shift. The only thing that needs changing is our awareness. And that lies solely in the palm of our hands. The choice is ours. But it's worth it. Whatever it takes, it's worth it.

May you find a rhythm that allows you to pause and find gratitude in the very simplest of things. May you experience truly living rather than rushing and going and doing and producing. May boredom cause you to pause and examine and move or stand still. May you have eyes to see what already is and the patience to enjoy it. 

[IN CASE YOU'RE INTERESTED]

Astragalus has become a bit of a rock star in recent health circles however it has deep roots in Chinese medicine and has been used for many years medicinally to build immune strength, energizing and nourishing the entire body. It has quite an impressive list of qualities and uses and is worth familiarizing yourself with.

Nettle is also used traditionally in Chinese medicine, noted as a "long life" herb and a terrific whole body tonic. Many consider it a vitamin/mineral factory.

Both the flower and berries of the Elder plant are popular cold remedies and immune boosters in European countries and are gaining traction here in the states.



[THE RECIPE]

9 c. water, divided
1 c. tigernuts
1 handful of dried astragalus slices
2 T. dried nettle root
2 T. whole dried cardamom pods
2 T. dried elderflower
1 vanilla bean, halved and scraped
3 - 4 T. raw honey, local if possible
2 T. maple syrup
1 T. maca powder
1/4 tsp. cardamom powder
1/4 tsp. sea salt
1 c. unflavored, grass-fed gelatin [for extra firm consistency, less if softer consistency is desired]

Prepare a 9 x 13 glass baking pan by greasing bottom and sides with coconut oil. Set aside.

In blender, place 5 cups of water and tigernuts. Blend on high until very smooth. Place cheesecloth or mine mesh nut milk bag over large jar or glass measuring cup. Pour blended milk into the cloth or bag about 3/4 of the way full. Twist top of bag and begin to squeeze milk out. Add the remaining milk and squeeze until all of the milk has been released. Save pulp for crackers, baking or smoothies. Set milk aside.

In a medium size pot place 4 cups of water, astragalus, nettle root, cardamom pods, and a pinch of salt. Bring water to boil, reduce heat to medium, and simmer uncovered until about a cup of liquid remains [approximately 30 minutes]. Turn heat off, add elderflower, cover and let steep for an additional 20 minutes. Pour liquid through fine mesh strainer and discard herbs.

Slice vanilla bean along the edge, going deep enough to cut open but not all the way through.

Return herb tea to pot and add milk, vanilla bean, honey, syrup, cardamom powder, and sea salt. Warm over medium low heat until just hot to touch. Be careful not to boil!

Place warmed liquid in blender, add maca, and blend on high. Reduce speed to low and slowly pour in gelatin. Increase speed as consistency of liquid thickens.

Pour mixture into prepared baking dish and refrigerate until just firm. Cut the gummies into desired size and shape. Return to refrigerator and cool until gummies are very firm.

Store for a week or two in refrigerator and enjoy!

VEGAN PANNA COTTA WITH MIXED BERRY COULIS

Over the next week or so my family will be celebrating two rather big days: the first being in honor of this country we call home and the second, a birthday for my first born baby, now entering into the BIG 5th year. Similar to loving the act of celebrating the birth of a person, I cherish that we pause as a country one day a year to reflect on the freedoms we enjoy, most without much thought on a regular basis. In light of many of the devastating events that have occurred within these borders over the last month or so, I think it is vital to remember we live in a land founded on the dream of a better future. It is more important, now more than ever, to continue to heal the brokenness hidden within the cracks of the land and souls of the people.

And I think it's essential that on this day, this fourth of July, we take a moment to say:

Hey, we live in a country where we are able to make choices, and mistakes, and differences and this is awesome. We live in a country where we vote and have discussions and debate and give our opinions and this is an incredible gift and responsibility. We live in a country of wealth and land and beauty and have the ability to give freely and help and pray and sit in wonder. We can choose our faith and schools and doctors. We can follow our dreams and have opportunity even when it all falls apart. We can travel and be welcomed home. We have big problems and small but we also have amazing minds and courageous voices who are working tirelessly to encourage us all to do better - to care more about others and the world around us. We experience pain and heartache and beauty and joy, sometimes all in a matter of minutes, and we have the people around us to walk with us through it all.

I'd say this is worth celebrating. For one day I encourage us to hang up the political chatter and lay down our nasty online grenades. To surround ourselves with the people we love and drink champagne and eat dessert and big green salads and enjoy the fruits of our land. To find a body of water to swim in for hours and remember to say thank you because clean water isn't something to take for granted. I urge us to stay up late and watch the sunset or admire the fireworks. I challenge us to be present and pause and, rather than thinking of all the ways we and this country fall short - all of the destruction and damage and heartache we've caused - to instead remember the ways we've given and changed and healed and shown the world we are kind and compassionate and work for all to experience the freedom we do today.

And then I hope we enter into July 5 with a new sense of unity and humbleness and the drive to leave exclusion and segregation in history, exactly where it belongs. Be brave and share a message of love. Take courage and look at the darkness within the confines of your own soul. Let's face our own demons in an effort to bring a little more peace to this world. And may we pause and give thanks - celebrating summer and freedom, grace and redemption.

Happy Independence Day, friends.


A few years ago I was introduced to a coconut milk version of panna cotta and fell for it immediately. I love the creamy texture, the light dessert taste, the summer of it all. So in thinking of a special treat for this upcoming country-wide holiday, I immediately went to this. It's simple, light, and a lovely way to end a meal.

[THE RECIPE]

If your curious about tigernuts [and why their not actually nuts!], head over here. 

For the Panacotta:

1 c. tigernuts [I've used Gemini as well as Tiger Nuts]
2 1/2 c. room temperature water
OR substitute 4 cups of any milk of choice [thicker milks work best like coconut milk]

1/4 - 1/2 c. pure [local if possible] maple syrup, adjust to fit your taste
1 vanilla bean, scraped [check out this video for instructions] or if you come across a dry bean, toss the whole thing into the blender
1 - 2 pinches of sea salt
a large pinch of cardamom powder
3 tablespoons pure gelatin

Place silicone muffin cups on a small cookies sheet or serving platter. You can also us small glass bowls or jars as well.

Note: If the idea of making your own nut milk sends you into a mild panic, check out this video first. It will hopefully dispel all your fears and insecurities!

Place whole tigernuts in a blender and cover with water until the liquid reaches the three cup mark [this is approximately 2 1/2 cups of water]. Blend on high for a minute or until the liquid is white in color and very smooth. Place a nut milk bag in a glass bowl or four cup measuring cup in the sink. Carefully pour the nut milk into the bag. Gently lift up the bag and twist at the top to make sure none of the liquid squirts out. Once the top is secure, squeeze the bag slowly [all the while hold the top of the bag tightly closed] until all of the liquid has been pressed from the pulp. Set pulp aside and rinse out the blender.

In a small saucepan very slowly warm the milk to just higher than room temperature [warm to touch]. It is really important to watch as heating it too much will cause it to gel.

Return the warmed milk to the blender container and add syrup, vanilla bean seeds, salt, and cardamom to the milk. Blend on medium. Turn blender speed to low and slowly pour in the gelatin powder. Blend on low for an additional thirty seconds or so.

Pour this liquid immediately into the silicone muffin cups or greased glass bowls. Place in the refrigerator for about two hours - overnight. To speed up the process you can put the panna cotta in the freezer for about thirty minutes or until it is firm but be sure to remove before it freezes.

For the Coulis:

I'm taking a bit of a liberty [in honor of the holiday of course!] calling this coulis, as most traditional coulis' are strained. I prefer it a bit chunky so I skip that particular step but you could run the cooked berries through a blender and then strain the pulp if you choose.

4 c. of berries of choice, fresh or frozen [I used equal parts strawberries, blueberries, raspberries, cranberries, and sour cherries]
juice of 1/2 a lemon or about 1 T. of fresh juice
pinch of sea salt
1/4 - 1/2 c. pure maple syrup or raw honey, local if possible [adjust to taste]

In a medium size stainless steel pot, warm berries over medium-low heat. Cover and allow to soften into a jelly like consistency, stirring frequently. Once the berries have become very soft, gently smash any whole berries with a fork or immersion blender. Add remaining ingredients and stir. Cook over low heat for an additional 5 minutes. Remove from heat and set aside to cool.