Dark berries are rich in nutrients and antioxidants.
Wash and stem 1 cup of black currants,
1 cup of blueberries or black raspberries.
Simmer on medium/low in ½ cup of water
until fruit is softened, mash.
Add 2 tblsp maple syrup, 2 tbsp brown sugar
or more to taste. Heat on low 15 minutes to thicken.
Compotes are fruit sauces and can be used
Drizzled over pancakes, ice-cream or yoghurt.
Summer at it’s best! Packed with flavor and loaded with vitamins.
3-4 heritage tomatoes (mixed colours)
½ cup sweet pepper
½ cup sweet onion
¼ cup celery
¼ cup fresh basil, oregano &/or cilantro
Sea salt and pepper to taste
To spice it up you may add 1 chopped jalapeno
Spoon onto ¾” slices of wholegrain artisan bread
Sprinkle with finely grated parmesan or asiago cheese
Serve fresh or lightly oven grilled.
Delicious and easy way to add vegetable and whole grain nutrition.
Melt 1/3 cup butter, or for dairy free use coconut oil
Mix in ¾ tsp sea salt, 1 egg
Combine the following to make 2 cups;
¼ cup oat bran, ½ cup GF ground oatmeal, (use coffee grinder)
½ cup brown rice flour, ¾ cup white rice flour.
Add 2 ½ tsp baking powder, 1 tsp baking soda,
2 pinches ground cloves, 2 tsp cinnamon,
1 tsp xanthan gum
Stir in 1 ½ cups grated zucchini,
½ cup soaked, chopped walnuts
2 servings Bio unsweetened apple sauce
½ cup brown sugar, ¼ cup maple syrup
2-3 tblsp cocoa powder, 1 tsp vanilla.
Mix well and bake in a greased 9x5” pan at 350 degrees
For 1 hour + 10 – 15 minutes (may have to cover loosely with
foil to avoid overdoing the top)
Cool in the pan
Easy to make & no deep frying, these healthy rolls could be a complete meal.
You will need;
5, 22cm round rice paper wraps
Dried spinach rice vermicelli
Seasoned rice vinegar
4” of cucumber, thinly sliced
1 carrot cut or grated into thin strips
Fresh mint finely chopped
Roasted, salted peanuts or cashews, chopped
Optional – fresh grated or pickled ginger strips
Soak 1 wafer of vermicelli in boiled water for 10 minutes until soft
Drain well in a fine sieve, place in a bowl and toss with 2 tblsp seasoned rice vinegar.
Put ¼” warm water in a large platter, place one rice wrap in to soften 30 – 60 seconds.
Hold wrap up to drain water off, place on another plate.
Place filling ingredients 1/3rd in from the bottom, leaving 1 “ in from sides.
Fold sides in to overlap filling, fold bottom over and roll as tight as possible.
Repeat with remaining wraps, slice in half with a sharp knife.
Sweet & sour
Blend ¼ cup Hoisin sauce, 2 tblsp Tamari soy, 1 tblsp lime juice
Hot & spicy
Blend 1/3 c mayonnaise, 1 tsp hot mustard, 2 tsp horseradish, 1 tsp Tamari soy,
Sriracha chili sauce to taste.
Butternut squash is an excellent source of beta carotene, and soluble fiber.
Marinade 4 skinless, boneless chicken breasts in a 9 x 12 baking dish
for at least 12 hours with the following;
2 tablespoons melted coconut oil
1-2 tsp each fresh rosemary, basil and cilantro
Remove from refrigerator to allow dish to warm.
Bake in a 350 degree oven for 40 – 50 minutes depending on thickness.
Thoroughly rinse 1 ½ cups of Jasmine or Basmati rice.
Cook in just enough water to cover by ½ “.
Peel and cube 2 cups of butternut squash
Wash, remove ends and cut in half two handfuls of green beans.
In a large skillet or wok, spoon the thick cream from the top of
1 can coconut milk and heat until boiling
Add 3 tablespoons curry powder, simmer 5 minutes
Stir in remaining coconut milk
1/2 cup vegetable stock and squash
Simmer for 10 minutes before adding green beans.
Cook for another 8 minutes until vegetables are tender.
Gently stir in 2 tbsp organic soy sauce
2 tbsp lime juice, 1 tbsp brown sugar.
Serve sprinkled with cilantro leaves and chopped nuts.
Fresh in-season fruit made even more delectable!
In a large stainless steel skillet warm
1 1/4 cups of water with
1/2 cup cane or brown sugar
2 vanilla beans, split (or 1 tsp vanilla extract)
2 star anise, 1 cinnamon stick.
Peel, quarter and remove core of 4 firm pears.
Add to the syrup and poach on medium heat for 10 to 15 minutes, until soft.
In the last few minutes of cooking add 1 ½ cups of hulled strawberries cut in halves.
To serve, slice banana into the bottom of small bowls, add poached fruit, a large
tablespoon of plain yogurt, drizzle with syrup & sprinkle with cinnamon.
Loaded with nutrients and great for energy!
Blend the following dry ingredients in a large bowl;
5 cups certified gluten free oats
1 cup each of sesame and unsalted sunflower seeds
1 cup soaked, chopped almonds or other nuts
1 cup shredded, unsweetened coconut (sulfite free)
1/2 cup each of buckwheat flour, brown rice flour
3/4 cup millet flour
1/4 cup flax seed meal (grind in a coffee grinder)
Melt on low – 2/3 c. honey, 1/4 c. butter, 1/2 cup coconut oil
Add to dry ingredients and mix thoroughly.
To make just granola, separate 1/3rd of the mix before adding;
1 cup washed currants, raisins or dried cranberries
1/2 cup chopped dates (add dried fruits after cooking granola)
1 1/2 cup unsweetened applesauce, blend thoroughly.
Press into a baking dish to about 3/4 “ thick and bake at 300
until golden, about 35 – 45 minutes.
The poor man’s protein, so de-lish you won’t miss the meat.
Rinse thoroughly, remove bits and questionable ones
2 cups pinto beans
Simmer 5 minutes in enough water to cover by 1 ½ “
Rinse again and leave to soak in fresh water overnight.
This will reduce fermentation in the gut.
Drain and rinse, then in a large pot boil for 1 hour with
4 cups of water
Sautee 1 onion, 4 garlic cloves in
1 tblsp coconut oil until soft, add
1 tsp cumin, 1tsp curry, 1 ½ tblsp chili powder
Heat for 1 minute then add 1/4 cup of water and stir.
Pour into crock with drained, cooked beans
Add 1/2 cup water to sautee pan to get remaining spices
into the crockpot. Add
1 cup water
1 can pizza sauce
3/4 tsp sea salt
1/4 cup ketchup
3 tblsp molasses
1 tsp oregano
Cook for 6 hours, or until soft,
adding water as necessary.