Archives for category: Naturally Well Health Foods

Apple Crisp

Serves: 6

Ingredients

Instructions

  1. In a large bowl, combine almond flour, salt, cinnamon and nutmeg
  2. In a smaller bowl, combine oil, agave and vanilla
  3. Stir wet ingredients into dry
  4. Place apples in a 2 quart baking dish
  5. Crumble topping over the apples
  6. Cover and bake at 350° for 50 minutes on low rack
  7. When apples are soft and their juices bubble, remove cover and bake 10 more minutes to brown crisp

“Recipe from Elana’s Pantry by Elana Amsterdam”

Hemp Protein Granola Bars

Ingredients:

1 1/2 cups rolled oats
3/4 cup walnuts, chopped (or any other nut)
1 cup dates, chopped (or any other dried fruit)
1 cup coconut flakes
1/2 cup hemp protein powder
1/4 cup sesame seeds
2 Tbsp. poppy seeds
2 tsp. cinnamon
1/2 tsp. salt
3 ripe bananas
1/4 cup sunflower oil (or coconut, olive, walnut…)
2 tsp. vanilla extract
3 Tbsp. maple syrup
2 Tbsp. chia seeds
6 Tbsp. water

  1. Preheat oven to 350F.
    2. In a small bowl, mix the chia seeds and water together. Set aside.
    3. In a large bowl combine the dry ingredients.
    4. In a food processor or blender, mix bananas, oil, vanilla, and maple syrup (you can also just mash everything together with a fork). Add chia gel and pulse to mix. Pour wet ingredients over dry ingredients and stir until well combined.
    5. Spread the batter evenly into a baking pan (mine was 9″ x 11″), and smooth out the top with the back of a spatula. Bake for 20-25 minutes, or until edges are golden brown. Let cool completely, store in airtight container and keep in the refrigerator for longer shelf life. You can also freeze these – take one out half an hour before you want a perfect snack!

“Recipe from Elana’s Pantry by Elana Amsterdam”

 

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Paleo Bread

Serves:

Ingredients

Instructions

  1. Pulse almond flour, coconut flour, flax, salt, and baking soda in a food processor
  2. Pulse in eggs and vinegar, until combined
  3. Transfer batter to a greased 5 x 3.5 magic line loaf panor 7.5 x 3.75 fox run pan
  4. Bake at 350° for 30 minutes
  5. Cool in the pan for 2 hours
  6. Serve

“Recipe from Elana’s Pantry by Elana Amsterdam”

 

GRAIN FREE WALNUT BREAD

Author: McKel Hill, MS, RD, LDN

Recipe type: side, bread

Prep time:  10 mins

Cook time:  45 mins

Total time:  55 mins

Serves: 12 slices

A simple grain free walnut bread loaded with healthful fats, protein, fiber, and omega-3 fatty acids.

INGREDIENTS

  • 1 cup homemade walnut butter (1½ cups chopped walnuts made into a butter or use store bought)
  • 4 whole eggs, beaten
  • ⅓ cup almond flour
  • ½ teaspoon sea salt
  • ½ teaspoon baking soda
  • 1 tablespoon maple syrup
  • 2 tablespoons whole flaxseed
  • 2 tablespoon dried herbs such as thyme, rosemary, oregano (optional)

INSTRUCTIONS

  1. Preheat oven to 350 F degrees. Using your Vitamix or food processor make the walnut butter by pouring walnuts into the machine and blending until smooth. This can take up to 8 minutes, and scrape the sides every minute.
  2. Using a wooden spoon, mix the walnut butter, maple syrup, and 4 eggs in a large bowl until smooth. Next add almond flour, baking soda, optional dried herbs, and flaxseed until combined.
  3. Using coconut oil, grease a 5 x 9 inch bread loaf pan (silicon preferred).
  4. Spread the dough evenly into the bread loaf pan and bake for 45 minutes until a tester comes out clean.
  5. Take out of the oven once cooked and let cool for at least 1 hour before removing from the pan, further cool before slicing.
  6. Store: in the fridge for up to 1-2 weeks, or slice and individually wrap slices in foil and store in the freezer for a month.

Nutrition Information

Serving size: 1 slice Calories: 220 Fat: 20 g Carbohydrates: 6 g Sugar: 2 g Sodium: 160 mg Fiber: 2 gProtein: 7 g

 

Breakfast Bars

Serves: 12-16 bars

Ingredients

Instructions

  1. In a small bowl, combine almond flour, salt and baking soda
  2. In a large bowl, combine grapeseed oil, agave and vanilla
  3. Stir dry ingredients into wet
  4. Mix in coconut, pumpkin seeds, sunflower seeds, almond slivers and raisins

“Recipe from Elana’s Pantry by Elana Amsterdam”

 

COCONUT QUINOA BREAKFAST BOWL

 Ingredients:

  • (1) cup quinoa
  • (1) cup coconut milk
  • (1) cup cold water
  • (1/8) tsp salt

Add per serving:

  • (3) tbsp shredded coconut
  • (1) tbsp maple syrup to taste
  • (1/4) cup fresh blueberries
  • (5-6) fresh cherries, halved and pitted
  • (3-4) chopped pitted dates (optional)
  • (1/4) cup plain yoghurt (optional)

Combine the coconut milk, quinoa, water, and salt in a medium saucepan and stir to combine. Bring to a boil on medium-high heat with the lid on, once it boils, turn the heat to low, and cook (covered) for 25 minutes.

Once the quinoa is cooked and all the water is absorbed, remove from the heat and fluff with a fork inside the pan.

To serve, scoop one cup of the coconut quinoa into a bowl, add the maple syrup and stir. Top with coconut, fruit, and optional dates and yoghurt. Serve warm or at room temperature and enjoy

 

GRAINS AND SEEDS: MAPLE MUESLI

Ingredients:

3 eggs white

1 cup maple syrup

1 ½ teaspoons ground cinnamon

Salt

4 cups rolled oats (old-fashioned oats)

1 cup pumpkin (pepita) seed kernels

1 cup sunflower seed kernels

1 cup sliced almonds

1 cup pecan pieces

1/3 cups sesame seeds

Instructions:

This recipe makes a generous amount suitable for about 20 helpings. You can easily halve it if you don’t wish to make too much. Store it in an airtight jar to keep it fresh or in the freezer. As well as breakfast, try it a q quick snack in the mid afternoon if you are craving something with some crunch and a little sweetness

Grease 2 large baking sheets or line them with parchment paper. Preheat oven to 375 F (190 C)

Whisk the egg whites, maple syrup, cinnamon and a pinch of salt in an extra- large bowl until well combined. Add the remaining ingredients and stir until well combined

Spread the oat mixture onto the prepared baking sheets. Bake in the preheat oven, stirring occasionally, for about 25 minutes or golden brown and crisp. Let cool completely before storing.

Make about 10 cups

“Recipe from http://www.simplefreshdelicious.com”

 

SCRAMBLED EGGS

INGREDIENTS:

1 tbsp (15ml) extra virgin olive oil

1/2 tsp (2.5ml) cumin

1/2 tsp (2.5ml) turmeric

1/2 cup (125ml) onion, sliced

1 cup (250ml) zucchini, into 1/2 -inch (1cm) dice

1/2 cup (125ml) diced asparagus or broccoli

1/2 tsp (2.5ml) grey sea salt or pink rock salt

1/2 tsp(2.5ml) coriander

1/2 tsp (2.5ml) cinnamon

4 large organic eggs

1/2 cup (125ml) fresh cilantro leaves, chopped

DIRECTIONS:

  1. Warm oil in skillet on medium-low heat and add cumin seed and turmeric powders. Stir for a few seconds
  2. Add the onions and cook for 2 minutes
  3. Add the zucchini and asparagus and cook 3-4 minutes
  4. Add the salt, coriander and cinnamon
  5. Stir and cook for 2 minutes
  6. Whisk eggs in a small bowl and pour into pan. Add cilantro and stir until the eggs are cooked

Make 2 servings

* Recipes from ” Meals that Heal Inflammation” by Julie Daniluk

I’m always on the lookout for simple, nutritious recipes that are kid approved and school friendly. These cookies are muffin-like… like little bites of banana bread. Gluten-free, dairy-free, egg-free and delicious! Oh, and did I mention easy….

1 cup ripe banana, mashed (approximately 2 bananas)

1 cup oats (I use gluten free oats, such as ‘Only Oats’)

Optional ingredients; dark chocolate chips, walnut pieces, sliced almonds, carob chips, coconut, raisins, carob chips, cinnamon, chia seeds, dried cranberries, pumpkin seeds and etc…

I added 1/2 tsp cinnamon, 1/2 cup cocoa camino 71% dark chocolate chips and 1 Tbsp chia seeds.

Let sit approximately 5-10 minutes. Drop approximately 1 Tbsp size of cookie mix onto cookie sheet greased with coconut oil, or lined with parchment paper.

Bake 15-20 minutes @350. Let cool, and enjoy.

Can be kept in the fridge for 2-3 days (if they last that long!) or frozen.

With the warm weather and long days upon us we are drawn to the succulent flavours of summer. No one can argue the fantastic taste of ice cream, popsicles and ice slushies. Unfortunately many of these treats contain large amounts of processed sugars, sodium overload, additives and preservatives that are not good for our bodies.

Here are a few simple recipes that are great tasting and made with high quality ingredients that will transform these summer classics into to a wholesome food alternative.

Banana nut ice cream

5 frozen bananas
2 tbsp almond butter
1/4 cup 70% dark chocolate chips
1/4 cup walnut pieces

Add the frozen, peeled and chopped bananas along with the almond butter into a food processor. Process until smooth. Fold in chocolate chips and walnut pieces. Serve immediately.

Fudgesicles

1 cup coconut milk
1 avacodo
1/4 cup dark coco powder
1/3 cup maple syrup
1/2 cup water
1 tsp vanilla
pinch of sea salt

Blend all ingredients together (you may need more water if mixture is too think). Pour mixture into popsicle moulds and freeze for 6 hours. Note: you may want to add more sweetener so taste before you freeze.

Mixed berry slushie

2 cups mixed strawberries and blueberries
1/4 cup ice
1/2 cup fresh squeeze orange juice
2 tbsp lemon juice
1 tbsp honey

Blend and serve.

Blended soups are an easy way to get in loads of healthy veggies (and sneak in a couple of veggies which your kids may not otherwise be inclined to eat!). They are very flexible, and a great way to throw in extra veggies that may be hanging around in the fridge. And, because they’ll be blended you can really rough chop your veggies which makes for easy prep. Best of all they are delicious and warming… perfect on these cold winter days!

The basics for starting a blended vegetable soup;

Warm approximately 2-3 Tbsp olive oil or 2Tbsp coconut oil in pot

Add roughly chopped onion (I like sweet onion, but any onion will do) and saute until starting to soften

Add chopped garlic (I love garlic, so this looks like 5-6 cloves for me, but if you are a more moderate garlic lover 2-3 cloves will do)

Add celery (preferably organic, rough chopped, 1-3 stalks), saute for an additional few minutes

If you’re adding dry herbs (ie.Italian herbs) or bay leaves, they can be added at this point.

This is the beginning basics of your soup. If desired, you can saute additional veggies with these or add your additional veggies in with your broth.

Next step is to add broth (preferably homemade chicken or vegetable broth, or organic broth available at the grocery store). One liter of broth is generally sufficient, and you can add extra water if needed for desired thickness of soup.

Add veggies of choice… I love broccoli and zucchini… or cauliflower and leeks…or carrot and sweet potato (for a sweeter soup! If desired you can also add some fresh grated ginger and a chopped apple or pear to the carrot and sweet potato soup)…or all of these veggies together!…any leftover beets in the fridge? Toss those in too!

Simmer your veggies until tender.

Now it’s time to add your greens and whatever herbs you desire… these require only a minute or so to soften… any combination of organic spinach, kale or bok choy greens (the white of the boy choy would have to go in to the pot a couple of minutes earlier) plus fresh parsley or cilantro.

Once those last greens have softened, blend with a stainless steel hand blender or transfer to a glass or BPA free and heat safe blender for blending (you may want to let it cool slightly before transferring to the blender…and be careful because it’s hot!). Blend to desired consistency. Transfer back to the pot, or immediately into serving bowls. Top with a sprig of parsley or cilantro if desired. If you enjoy a spicy soup you can add a little cayenne pepper at the end or saute chopped (and seeded) spicy peppers with your onions and garlic. Looking for a little protein.. top with goat feta, stir in a nut or seed butter, blend in cooked red lentils (or add rinsed red lentils to broth and simmer until softened with the other vegetables). Add sea salt and black pepper if desired.

Enjoy!

As school is upon us, it’s important to think about school lunches and the best ways to make sure your child is healthy and robust for the school year.  For parents, it means stressing over planning school lunches that are healthy and that your child will eat and enjoy, getting them to the bus on time, and worrying about the colds and flus that are knocking at your doorstep.  Though it’s easy to put prepackaged foods into a lunchbox, with the tips below, you can make simple and easy to prepare lunches that with have your children going all afternoon and looking forward to their next lunch.

Here are a few tips you can follow to ensure your child is enjoying the most nutrient dense foods optimal for growth, brain function and overall wellness, while boosting their immune system in the process.

7 Tips for Lunches

  1. Invest in sturdy, reusable containers for less waste
  2. Get a good thermos and lunch size cooler or cooler bag to keep things hot and cold.  Make sure thermoses and water bottles are BPA free and stainless steel.  Be sure to remind your child of the importance of staying hydrated and drinking water throughout the day! Find out the top 5 BPA-free Water Bottles for kids.
  3. Let kids help plan their own lunches to be sure they will enjoy what’s in it
  4. Substitute Organic Sunbutter (from sunflower seeds) or Pumpkin seed butter if your child is in a nut free classroom (please ensure that seeds are allowed). They taste just as good, but are allergy friendly.
  5. Stay away from processed and pre-packaged foods.  Deli meats are a no-no.  Always opt for fresh meat, and nothing frozen.Pack a treat – Even if it’s bite-sized or an encouraging note or stickers. It’s hard work being gluten or dairy free, and eating healthy when other kids around you are eating chips and fruit roll ups.  Add dates and honey to gluten-free and dairy free cookie recipes for a nice snack.
  6. Talk to your child and child’s teacher/ school about food allergies that your child may have or about food allergies in his/her classroom… most schools are at least nut free, but there may be children with allergies to sesame, eggs or other foods. Remind kids not to trade any food with friends and not to try anything from anyone else and the importance of washing hands and being extremely careful about food allergies.

Delicious Substitutions

Gluten free?  Try the varieties of gluten-free breads and wraps for your child’s sandwiches.  As an alternative to a sandwich, leftover rice pasta is always a good option.   Dairy free? Try Coconut, Rice milk instead of Cow’s Milk.  You can even purchase Dairy free Yogurts made from Soy and Coconut.  With younger children, always try mixing their Cow’s Milk with the Substitute first, before weaning entirely off of the Cow’s Milk so they can adjust to the taste difference.  Nut/Peanut free?  Try Sunbutter  or other seed butters if you can’t use peanuts – seeds/ seed butters are also a great way to add protein and healthy fat to homemade snacks.  Sugar free? Try fresh fruit juices or adding water to a cranberry concentrate with honey.

Main meal ideas

  • Gluten free sandwich or pita with turkey, greens, and avocado
  • Leftover brown rice pasta with your choice of protein (beef, chicken, tofu) and tomato sauce with green peppers
  • Warm turkey or chicken stew
  • Chili with veggies and beans
  • Sweet potato and chicken breast
  • Bean salads.  Black beans with cucumber and corn are a kid favourite!
  • Quinoa salad. Be sure to include additional protein (chicken, pumpkin seeds etc) and your child’s favourite veggies!
  • Spinach or cucumber salad topped with apples and sunflower seeds

Snack Ideas

  • Vegetables, Mary’s crackers (contain sesame, be sure this is allowed in your child’s classroom) and hummus (contain sesame)
  • Vegetables, crackers and homemade guacamole
  • Apples and seed butter or goat cheddar
  • Boiled egg
  • A healthy Trail mix which could include some or all of the following: nut-free granola, sunflower seeds, pumpkin seeds, raisins, goji berries, dried cranberries and blueberries, unsweetened coconut, raw cacao nibs.
  • Homemade gluten-free (or allowed grain) muffins or Sunbutter cookies (substitute coconut flour or gluten-free flour mix if desired)
  • Homemade gluten-free (or allowed grain) cookies with oats, seeds and dates.  Use coconut oil instead of butter.

Happy school year and happy eating!

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