FOOD FOR YOUR SOUL
Nourishing our bodies with food is like tending to a garden. If we want to be healthy, we need to provide the nutrients that will allow our bodies to generate healthy cells. In times of stress this is even more important because stress depletes our bodies of vital nutrients. At the same time, for many of us, stress triggers cravings for sweet comfort foods. Fortunately we can easily create treats ourselves. Fast, easy, and delicious is my kitchen motto. Here is one of my daughter’s favourites – no bake, gluten free cookies.
NUT/SEED BUTTER – OAT – COCONUT COOKIES
Ingredients:
1/2 cup nut butter (I use almond butter)
1/2 cup coconut oil
1/2 cup maple syrup
1/4 cup cacao powder
1/4 – 1 tsp. vanilla extract
1 1/2 cups quick rolled oats (gluten free)
1/2 cup shredded coconut
Directions:
In a bowl, mix together all ingredients, except for oats and coconut;
Add oats and coconut, stir until well mixed;
Drop one spoonful at a time on a cookie shoot (prepared with parchment paper);
Place cookie sheet in freezer (30-45 minutes);
Store cookies in airtight container in fridge or freezer
Be CREATIVE and come up with your own variations of this basic recipe. ENJOY but remember, these cookies are still treats!
HEALTHY GLUTEN FREE CARROT CAKE
Ingredients (recipe can be doubled)
1/4 cup melted butter
1/4 cup coconut milk
6 eggs (preferably free range, organic)
1-2 tsp. pure vanilla extract
1/2 cup coconut sugar
1/2 tsp. salt
1-2 tsp. ground cinnamon
1 tsp. ground nutmeg
1/2 tsp. ground cloves
1/2 cup coconut flour, sifted
1 tsp. baking powder
1-1 1/2 cups grated carrot
1/2 cups finely chopped pecans or walnuts
Optional: raisins
FROSTING
Cream cheese
Lemon
Maple syrup
DIRECTIONS
1. Beat the eggs, add melted butter, coconut milk, and vanilla.
2. In a separate bowl mix together coconut sugar, salt and spices. Adjust spices to personal taste.
3. Add dry mixture (#2) to wet mixture (#1) and mix.
4. Sift coconut flour, add baking powder and add to other ingredients.
5. Mix very well (whisk) until the mixture has no more lumps.
6. Fold in carrots and nuts.
BAKING
1. Pre-heat oven to 350 degrees Fahrenheit
2. Grease baking dish (approx. 8×4 inches; bread pan)
3. Pour batter into baking dish
4. Bake for about 40-50 minutes. Baking time depends on moisture content. To check if the cake is done, insert fork in the centre; when it comes out clean the cake is done.
5. Take out, let cool and remove from baking pan.
FROSTING (optional)
Choose any frosting you like. I prefer to make it with cream cheese, freshly squeezed lemon and maple syrup. Amounts to taste. You may add pineapple and/or decorate the frosting with walnuts or pecans.
BE CREATIVE – ALL MY MEASUREMENTS ARE APPROXIMATE AND I ADJUST THEM FREELY AS WELL AS SOME OF THE INGREDIENTS.
DELICIOUS SUPERFOOD POWER BALLS
This recipe is a treat packed with powerful nutrition, providing energy while satisfying the desire/craving for sweets. It is a delight to watch my grand children devour this true treat. If I want this treat to last for a few days, I have to hide it in the fridge – away from anyone – small and large!
Why is it that the “treats” commonly used to reward children for “good behaviour” etc. are in most cases damaging to the children’s health? I have always been puzzled about this phenomenon while raising my own children.
As always, every time I create this recipe, it turns out a little different. I suggest you use the recipe as a guideline and be creative. Work with what you find at home in your pantry. Many of the ingredients are interchangeable. The consistency of the dough is what is important in order to be able to roll it into balls.
RECIPE – ENERGY BALLS
Ingredients
- 20g Powder: spirulina, mushroom, kale etc.– any one or any combination
- 20g Chi seeds
- 100g Shredded coconut
- 80g Almonds
- 80g Walnuts
- 150g Pitted dates
- 20g Cacao powder
- 50g Dried fruit: goji berries, apricots, cranberries etc. – any one or any combination
- 2 Tsp Vanilla extract
- 1 Tbsp Coconut oil
- 1 Tbsp Maple syrup
- Shredded coconut for decoration
Instructions
1. Cut dates in small pieces and soak for about 30 minutes
2. If using dried apricots for example, cut them into smaller pieces as well
3. Process soaked dates, nuts, seeds and dried fruit in food processor until somewhat crumbly
4. Add cacao powder, vanilla, coconut oil and maple syrup
5. Process in food processor until the mixture has a dough like consistency. I may add a bit of honey, extra vanilla etc. to get the right sweetness and consistency
6. Form into small balls
7. Decorate by rolling each one in shredded coconut
8. Keep in fridge in an airtight container
ENJOY!
FOOD for the SOUL
Nourishing our bodies with food is like tending to a garden. If we want to be healthy, we need to provide the nutrients that will allow our bodies to generate healthy cells. In times of stress this is even more important because stress depletes our bodies of vital nutrients. At the same time, for many of us, stress triggers cravings for sweet comfort foods. Fortunately we can easily create treats ourselves. Fast, easy, and delicious is my kitchen motto. Here is one of my daughter’s favourites – no bake, gluten free cookies.
NUT/SEED BUTTER – OAT – COCONUT COOKIES
Ingredients:
1/2 cup nut butter (I use almond butter)
1/2 cup coconut oil
1/2 cup maple syrup
1/4 cup cacao powder
1/4 – 1 tsp. vanilla extract
1 1/2 cups quick rolled oats (gluten free)
1/2 cup shredded coconut
Directions:
In a bowl, mix together all ingredients, except for oats and coconut;
Add oats and coconut, stir until well mixed;
Drop one spoonful at a time on a cookie shoot (prepared with parchment paper);
Place cookie sheet in freezer (30-45 minutes);
Store cookies in airtight container in fridge or freezer
Be CREATIVE and come up with your own variations of this basic recipe. ENJOY but remember, these cookies are still treats!
CURRIED ZUCCHINI BROCCOLI SOUP
This soup is fast and easy to prepare – as always, my preference. It has become one of our favorites during the winter time. Even the grand children enjoy it immensely.
The soup is lightly curried to allow the delicate flavor of the zucchini to come through. You can adjust the flavor by adding more, or less curry powder.
INGREDIENTS
- 2 tsp. butter or coconut oil
- 1 large onion, chopped
- 5 cups fresh broccoli
- 2 pounds fresh zucchini, sliced
- 2 cups vegetable or chicken broth
- 1 tsp. curry powder
- ½ cup sour cream
- Salt and pepper to taste
DIRECTIONS
- Melt coconut oil/butter in a large saucepan over medium heat
- Add onion and cook until it begins to soften
- Add remaining ingredients except for sour cream (vegetable/chicken broth, zucchini, broccoli, curry powder; if using unsalted vegetable or chicken stock add large pinch of salt)
- Bring to boil
- Reduce heat and simmer until vegetables are tender (about 25 minutes)
- Allow soup to cool slightly; then transfer to blender or food processor
- Puree soup until smooth but still has some green flecks
- Return soup to saucepan and stir in sour cream.
- Reheat gently over low heat
- Adjust seasoning to taste
- ENJOY
YUMMY – NUTRITIOUS – FAST & EASY
Chia Seed Jello
Another one of my favorite recipes, packed with valuable nutrition that is easily absorbed. As always be creative and adjust the recipe to your individual needs and favourite flavours. Great snack to bring to a pot luck which is guaranteed to be enjoyed by all regardless of age.
RECIPE
Ingredients:
– 1 part (cup) raw chia seeds
– 2 parts (cups) high quality water, high quality juice, or my preference, 1 cup water
and 1 cup juice
– Chopped fresh or frozen fruits (apples, pears, mangoes, berries, etc.) – adjust type variety of fruit and amount to personal preference; I add lots
Optional: seeds, raisins, nuts, goji berries etc.
Instructions:
– Soak all seeds, raisins, goji berries and nuts for about 2 hours (not necessary but preferable for enhanced absorption of nutrients)
– Mix all ingredients in large bowl
– Chill in fridge, freezer or right now in the snowy winter wonderland
The mixture will gel by itself because Chia seeds can absorb an incredible amount of liquid
Serve and enjoy!
The Latin name for Chia is Salvia hispanica, a flowering plant that is native to central and southern Mexico and Guatemala. It is a flowering plant that belongs to the mint family (Laminaceae). It is rich in calcium, manganese, phosphorus and a great source of healthy omega-3 fats and protein. Check the internet for a more complete description.
Green blessings,
Gudrun
CRAVINGS FOR CHOCOLATE?
Healthy Chocolate Treat – WARNING: ADDICTIVE!
Here is your answer for the times when the cravings for chocolate are overpowering but you do not want to eat junk.
Thank you Crystal for introducing me to the basic recipe! It is so fast and easy to make and absolutely delicious. Be creative, the recipe allows for many variations.
Combine the following ingredients, slowly heat and stir until well mixed:
1/4 cup peanut butter (organic; I like chunky)
1/4 cup coconut oil
1 tbsp. honey
Add the following and simmer mixture for about 5 minutes and take off heat:
1/4 cup organic raw cacao powder
1/4 cup maple syrup, high quality coconut or agave syrup or a combination
1-2 tsp. vanilla extract
Options:
1. Fast and easy (my favorite): pour mixture into a dish lined with parchment paper, or,
2. Pour/spoon into small candy moulds or cup cake paper cups. Place in fridge or freezer.
ENJOY!
Variations:
Add hemp hearts, dried cranberries or cherries, shredded coconut…
Green blessings,
Gudrun
Wholesome, Healthy Treats – Fast and Easy to Prepare
Christmas is approaching fast and so are the temptations to indulge in treats that we know are detrimental to our well-being. Below is a recipe for a healthy alternative – one of my favorite creations. Be creative and have fun experimenting with the ingredients.
BASIC RECIPE
Ingredients:
1 1/2 cups walnuts
1 cup medjol dates, cut into pieces
1/4 tsp. salt
1/2 tsp. baking soda
2 Tbsp. raw cacao powder
1 Tbsp. ground flax or chia seeds
2-3 tsp. pure vanilla extract
1 Tbsp. water
1/2 cup raisins or unsweetened dried cranberries
Directions:
1. Preheat oven to about 330 Fahrenheit
2. Process dates and walnuts in food processor until crumbly
3. Add all remaining ingredients except raisins (cranberries)
4. Process in food processor until all ingredients are well mixed and
stick together like “dough”
5. Add raisins and briefly pulse
6. Place dough on baking sheet lined with parchment paper; you may want
to spoon it but I prefer to use my hands and shape the cookies. You may
need to wet your hands if the dough is too sticky.
7. Bake at 330 Fahrenheit for about 12 minutes.
8. ENJOY!
Be creative and play with pecans, sunflower seeds, shredded coconuts etc.
Green blessings,
Gudrun
DELICIOUS SUPERFOOD POWER BALLS
This recipe is a treat packed with powerful nutrition, providing energy while satisfying the desire/craving for sweets. It is a delight to watch my grand children devour this true treat. If I want this treat to last for a few days, I have to hide it in the fridge – away from anyone – small and large!
Why is it that the “treats” commonly used to reward children for “good behaviour” etc. are in most cases damaging to the children’s health? I have always been puzzled about this phenomenon while raising my own children.
As always, every time I create this recipe, it turns out a little different. I suggest you use the recipe as a guideline and be creative. Work with what you find at home in your pantry. Many of the ingredients are interchangeable. The consistency of the dough is what is important in order to be able to roll it into balls.
RECIPE – ENERGY BALLS
Ingredients
- 20g Powder: spirulina, mushroom, kale etc.– any one or any combination
- 20g Chi seeds
- 100g Shredded coconut
- 80g Almonds
- 80g Walnuts
- 150g Pitted dates
- 20g Cacao powder
- 50g Dried fruit: goji berries, apricots, cranberries etc. – any one or any combination
- 2 Tsp Vanilla extract
- 1 Tbsp Coconut oil
- 1 Tbsp Maple syrup
- Shredded coconut for decoration
Instructions
1. Cut dates in small pieces and soak for about 30 minutes
2. If using dried apricots for example, cut them into smaller pieces as well
3. Process soaked dates, nuts, seeds and dried fruit in food processor until somewhat crumbly
4. Add cacao powder, vanilla, coconut oil and maple syrup
5. Process in food processor until the mixture has a dough like consistency. I may add a bit of honey, extra vanilla etc. to get the right sweetness and consistency
6. Form into small balls
7. Decorate by rolling each one in shredded coconut
8. Keep in fridge in an airtight container
ENJOY!
HOME MADE BREAD – NO FLOUR OR YEAST YET DELICIOUS AND WHOLESOME
As there was quite a bit of interest in my post from last week about commercial bread, I decided to re-post the recipe for the ancient grain bread. The bread is simple and fast to prepare. The list of ingredients looks overwhelming initially but once you figure it out, it really takes only about 15-20 minutes. Usually I mix the dried ingredients for two loaves at the same time. However, I will only bake one loaf and keep the ingredients for the 2nd one in the fridge. This cuts the prep time for every second loaf at least by half.
Anyone having challenges digesting oats (even gluten free ones) can replace them with Quinoa flakes. With some creativity you can also change the recipe into a dried fruit, seed and nut loaf. Have fun and enjoy.
Ancient Grain, Seed, and Nut Loaf
from The Greenhouse Cookbook
This is the best bread ever because it is packed with nutrition, extremely fast and easy to prepare and does NOT contain any flowers or gluten. It has become a staple in our life. Try it and spread the wealth of health.
Makes one loaf, or about 10 slices.
Ingredients:
- ½ cup raw sunflower seeds
- ¾ cup raw pumpkin seeds
- 1 cup raw slivered almonds
- 1/8 cup buckwheat groats
- 1/8 cup millet seeds
- 1/3 cup amaranth seeds
- 1 ½ cups gluten-free rolled oats
- ¾ cups gluten-free steel-cut oats
- 1/3 cup whole flax seeds
- 1/3 cup psyllium seed husks
- 1/3 cup chia seeds
- 2 tsp sea salt
- 2 tbs pure maple syrup
- ¼ cup virgin olive oil
- 2 ¾ cups filtered water
Steps:
- Preheat your oven to 325 F. Line a baking sheet with parchment paper.
- Combine and evenly spread the sunflower seeds, pumpkin seeds, almonds, buckwheat groats, millet seeds, and amaranth seeds on the prepared baking sheet. Toast for 10 to 12 minutes, or until golden.
- In a large bowl, combine the rolled oats, steel-cut oats, flax seeds, psyllium seed husks, chia seeds, and salt.
- When the toasting seed mixture is golden, remove from the oven and add to the bowl of dry ingredients; stir until combined. Add the maple syrup, olive oil, and water to the bowl and mix well. We use our hands for this (wet them first). The mixture should feel quite soggy; the seeds will absorb more water as they rest.
- Line the bottom and sides of a 8- x 4-inch or 9- x 5-inch loaf pan with parchment paper. Pour the dough into the pan and shape the top into a smooth dome with wet fingers. Cover the dough with a clean tea towel or napkin and let it sit at room temperature overnight or for up to 24 hours. When you’re ready to bake, preheat the oven to 400 F.
- Uncover the dough and place the loaf pan on a rack in the centre of the oven. Bake for an hour and 15 minutes, or until the crust is dark brown and sounds hollow when you knock on it. (It may take an hour and a half, depending on your oven.) Remove loaf from the oven and let cool completely, at least 2 hours.
- Slice and serve toasted. Store in a sealed container in the fridge for 1-2 weeks.
Green Blessings,
Gudrun
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