Poached Spiced Pears

Serves 4                                                 spiced fruit

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.

Granola Bars

granola bars
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.

Crock pot Beans

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                                              baked beans
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.

Helpful Herbs for Cold and Flu

Hello Hardy Canadians! Winter is NOT the time to back off on the vegetable intake. Keeping your body and immune system strong is the best way to avoid those nasty colds and flu bugs that are goiOreganong around. Home-made stews and soups loaded with vegetables is the way to go on these chilly days. Be sure to toss in a handful of fresh herbs for the last few minutes of cooking as many such as Oregano, Basil, Thyme, Sage and Rosemary have medicinal properties that aid in reducing symptoms associated with colds and flu. Oregano has the highest antioxidant value and is loaded with antiseptic compounds. Most of these herbs are useful as hot teas or used externally for pain and inflammation.


Peanut butter Banana Smoothie

Get the kids on board with smoothies for breakfast or as a snack.
Blend until smooth
1 cup vanilla or plain yogurt (with live bacterial culture)
1 cup pure apple juice
1 banana
1 heaping tsp Natural peanut butter (sugar free)
1 heaping tbsp ground flax
4 chopped dates

Banana Mango Smoothie

Ease into your morning with sweet mango flavor and a little
Zing of ginger, known to aid digestion and reduce inflammation.

Pour into a blender
1 cup Astro Original plain yogurtBananMango
1 cup 100% pineapple juice
1 Ataulfo mango, peeled
1 banana
½ cup ice water
1 heaping tbsp ground flax seed
1 tsp fresh grated ginger
1 tsp olive oil, or Omega 3 fish oil
Blend until smooth and enjoy!

Oatmeal Raisin Muffins (GF, Nut free)


Whip up a quick and easy snack – gluten and nut free to boot!

Melt 1/4 cup butter (or coconut to be dairy free)
Beat together with 2 eggs
3/4 cup unsweetened applesauce
Mix in 1 cup certified GF oats
1/2 cup oats ground to flour (coffee grinder works great!)
1/4 cup oat bran
1 cup white rice flour
1/2 cup brown rice flour
½ cup brown or cane sugar
3 tsp GF baking powder, 1/2 tsp sea salt, 1 & ½ tsp cinnamon
¾ cup washed raisins or chopped dates.
Stir well, add water as needed to dough consistency.
Spoon into greased muffin tin. Bake 400 degree oven for
20-25 minutes or until toothpick test comes clean.