Raspberry Aloe Smoothie

Put a tangy “spring” into your morning! The colour says it all,
full of goodness and the added bonus of gut soothing aloe.

In a blender or Ninja
½ cup 100% pure coconut water (read the label, no additives)
½ cup “alo exposed” aloe juice with pulp
½ cup 100% pineapple juice (Oasis)Rasp smoothie
½ a banana
1 heaping cup of frozen raspberries,
Rinsed under warm water
Handful of fresh, washed cilantro

I also add granular Vitamin C, (calcium ascorbate) from a capsule
and about a teaspoon of fish oil (can squeeze from capsules)
to ensure I am getting enough of these essentials in my diet.

Tomato Sauce

Recipe makes 5 – 16 oz jars

Fall is the time to take advantage of the abundance of locally grown tomatoes, rich in vitamins, minerals and phytonutrients that help keep you healthy.

Soak 12 to 15 medium to large tomatoes in boiled water to remove skins
Chop and Saute 2 large onions
4 large cloves of garlic
in a large pan with 1 tablespoon of butter

Chop (remove excess seeds) 10 cups of peeled tomatoes (preferably fresh farmers market organic) add to the pan along with;
2 cups yellow cherry tomatoes
2 tsps sea salt
1 tsp celery seed
1 tsp organic garlic powdertomato sauce
½ tsp Tabasco sauce
2 heaping tblsps brown sugar
2 tblsp dried oregano

Simmer for 1.5 hours to reduce
In the last 5 minutes of cooking add;
Handful of chopped fresh basil
Splash of Apple cider vinegar
If you prefer it thicker, dissolve 2 tblsp tapioca starch in water and stir in and simmer a few minutes.
Pour into hot mason jars (250 oven, 10 minutes, lids too), loosely cap, return to oven for ½ hour.
Tighten caps so they seal as they cool.

 

Chocolate Orange Chia Pudding

Try this for a wholesome desert – or breakfast! Chia is a seed that is rich in minerals and omega 3, along with soluble fiber which makes it a pudding-like consistency

 

Pour into a blender, or use a deep container with hand blender
2 cups unsweetened almond milkchia pudding
1-2 teaspoons pure vanilla
or halve with 1 cup 100% pure orange juice
1 heaping tablespoon of  pure cocoa powder (or more ;-))
1 – 2 tablespoons of  local maple syrup or liquid honey

Blend on low.
Pour into a bowl and add ½ cup of Chia seeds, stir well.
Refridgerate, allow to sit a minimum of 4 hours or overnight.
Stir several times with a whisk to avoid lumping.
Top with berries, nuts or coconut flakes or with the orange version, tangerine pieces.

Carrot Ginger Muffins – gluten free

Applesauce and xanthan gum make these moist and light.

Melt 1/4 cup coconut oil
Add 1 egg
1/2 cup brown sugar, 1/4 cup maple syrup
3/4 cup unsweetened applesauce
1/2 tsp sea salt

Blend to make 2  cups
1/4 cup oat bran, 1/2 cup ground oatmeal
1/2 cup brown rice, 3/4 c. white rice flours

Add 1 ½ cup grated carrot                                 Mix all ingredients well.
3 tsp baking powder                                            Add enough water to make
1-2 tsp ginger, 2 tsp cinnamon                           doughy consistency. Put in
1 tsp xanthan gum                                                greased muffin tin and bake
1/2 cup of raisins, currants OR walnuts            at 400 degrees, 15 – 20 minutes.

Rice & Bean Salad

rice bean salad

Classic rice and beans make a complete protein vegetarian dish.

Thoroughly rinse and cook one cup of white rice
in just enough water to cover, OR if using brown
rice, cover with 1” of water.  Cool

Rinse until all foam is gone, 1 can of bean medley
Fine shred 1 carrot
Chop 1 stalk washed celery
¼ cup spring onion
Handful of parsley

Toss ingredients with a dressing of;
¼ cup virgin olive oil
1 clove garlic crushed
1 ½ tablespoon fresh squeezed lemon
Sprinkle with torn basil leaves

Cream of Celery & Garlic Soup

An excellent combination to keep you warm and ward off winter germs.

celery-soup

Chop 12 medium cloves of garlic, 1 cup of celery and some leaves.
Saute for 10 minutes in 1 tablespoon of coconut oil

Add to the pot;
1 medium, peeled & cubed baking potato
3 cups of home-made chicken or vegetable stock
1 ½ cups water
¼ teaspoon sea salt, ground black pepper
Simmer 15 to 20 minutes until potato is soft.

Puree with a hand mixer or in a blender.
Add ½ cup of 10% cream and gently reheat.

Serve with finely chopped dill, parsley or young celery leaves.

 

Pumpkin Sage Scones

Winter squash and its rich source of beta carotene is not just for pie!

Blend together the following dry ingredients; (gluten reduced version)

½ cup white flour, ½ cup whole wheat, ¾ cup brown rice flour, ¼ cup oat bran
½ cup brown sugar
½ tsp xanthan gum, pinch of sea salt
½ tsp baking soda, 2 tsp baking powder
1 tblsp chopped fresh sage
2 tsp cinnamon, ½ tsp nutmeg, ¼ tsp ground clovePumpkin Sage scone

Using your fingers, blend into the dry ingredients ¼ cup of butter or coconut oil, or a combination of.

In a cup beat 1 egg. Add ¾ of this to the mix along with 1 cup of cooked pumpkin,
or for a sweeter flavor, butternut squash.

Mix with a fork, then by hand to form a ball of dough.
Turn onto a floured surface and knead to a smooth consistency.
Flatten dough to about a 1” thick circle on baking parchment
and place on a cookie sheet. Score surface into 8 portions.
Add a little milk to the remaining egg and brush over the top

Bake in a 425 degree oven for 15 to 20 minutes until golden and the
center is cooked through.

Serve warm with organic cinnamon applesauce.

Tangy Black Currant Compote

Dark berries are rich in nutrients and antioxidants.

Wash and stem 1 cup of black currants,blackcurrant
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.

Fresh Salsa Bruschetta

Summer at it’s best! Packed with flavor and loaded with vitamins.

Finely chop
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.

Gluten Free Chocolate Zucchini Bread

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)Choc Zucchini
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