Serving Just One Is Still Fun!

Blueberry Muffins for One

Ingredients:

• 1 tbsp coconut flour
• 1 tbsp almond flour
• 1 tbsp oat flour (omit for paleo version)*
• 2 tbsp granulated sweetener of choice (we use coconut sugar, adjust to taste)
• 1/2 tsp aluminium free baking powder
• Pinch cinnamon
• 1 large egg (can sub for 1 large egg white or 1 flax egg)
• 1 tbsp mashed banana/pumpkin/mashed starchy vegetable e.g. sweet potato
• 1 tbsp + dairy free milk of choice**
• 2-3 tbsp fresh or frozen blueberries
  

Recipe:

Pour batter into an oven safe mug or cup and bake at 350F (180C) for 12 minutes, or until a toothpick comes out clean. 

Notes
* If you omit the oat flour for almond, you'll need a dash more dairy free milk.
** Depending on the starch you use and the brand of coconut flour, you will most likely need more than 1 tablespoon - adjust accordingly.

S

S

Spicy {Slow Cooker} Sweet Potato and Chicken Stew

Prep Time: 10 minutes

Cook Time: 8 hours

Total Time: 8 hours, 10 minutes

Yield: 6 servings

Serving Size: 1/6 of recipe

Ingredients:

1 pound boneless, skinless chicken thighs, cut into bite sized pieces

1 large sweet potato or yam, peeled and chunked

1 yellow onion, diced

1 red pepper, seeds removed and diced

1 large zucchini, chopped

2 large carrots, peeled and chopped

5 cloves garlic, smashed and minced

1 tablespoon curry powder

1/2 tablespoon cumin

1/2 teaspoon red pepper flakes (more or less to your liking)

3 cups low sodium chicken broth

2 tablespoons corn starch

1/2 cup fat free half & half or light coconut milk

salt to taste

Directions

1.            Pull out the slow cooker (duh).

2.            Throw all the vegetables (including garlic) and the chicken into the slow cooker.

3.            Sprinkle the spices over everything and toss with a wooden spoon to mix.

4.            Pour the chicken broth over everything.

5.            Set your slow cooker to high heat (for 4 hours) or low (8 hours).

6.            In the last half hour of cooking, mix the cornstarch with a few tablespoons of the broth from the crockpot in a small bowl and pour the mixture back into the stew. Let cook for another 20 minutes to half hour to thicken, on low heat.

7.            Right before serving, stir in the half and half or coconut milk. This will give the broth a velvety texture!

8.            Season with salt to taste and serve with a sprinkling of flat leaf parsley or cilantro.

OH SO...CHEESY ORGANIC CAULIFLOWER BREADSTICKS!

INGREDIENTS

·  4 cups of riced cauliflower (about 1 large head of organic cauliflower)

·  4 eggs

·  2 cups of your favorite cheese

·  3 tsp oregano

·  4 cloves garlic, tsp of minced

·  salt and pepper to taste

·  1 to 2 cups mozzarella cheese (for topping)

DIRECTIONS

1.  Preheat oven to 425 F degrees. Prepare 2 pizza dishes or a large baking sheet with parchment paper.

      2.  Make sure your cauliflower is roughly chopped in florets. Add the florets to your food processor and pulse until cauliflower resembles rice or hand chop or grind.

      3.  Place the cauliflower in a pot with a little water and bring to a quick boil for about 2 minutes. Place the cooled cauliflower in a large bowl and add the 4 eggs, 2 cups of cheese, oregano, garlic and salt and pepper. Mix everything together.

      4.  Separate the mixture in half and place each half onto the prepared baking sheets and shape into either a pizza crust, or a rectangular shape for the breadsticks.

      5.  Bake the crust (no topping yet) for about 25 minutes or until nice and golden. Don't be afraid the crust is not soggy at all. Once golden, sprinkle with remaining mozzarella cheese and put back in the oven for another 5 minutes or until cheese has melted.

      6.  Slice and serve with your favorite organic marinara sauce

NOTES

I don’t recommend a microwave, it kills so many of the good enzymes in our food. If you have no other method, use it for just long enough to make the riced cauliflower soft.

Homemade Organic Sugarless Ketchup

Sugarless Ketchup

Ingredients

1.   1 can (6 ounces) organic tomato paste;

2.   2 tbsp vinegar or lemon juice;( i used red wine vinegar)

3.   1/4 tsp dry mustard;

4.   1/3 cup water;

5.   1/4 tsp cinnamon;

6.   1/4 tsp sea salt;

7.   1 pinch ground cloves;( I muddled one clove)

8.   1 pinch ground allspice;

9.   1/8 tsp cayenne pepper, optional;( i used it and it's not hot)

Preparation

1.   Simply combine all the ingredients in a bowl and whisk well to combine. Refrigerate overnight to let the flavors develop and enjoy!

A BIG "Thank You" to Paleo Leap for your recipe and picture~Nameste my friend!

Stay Healthy!!

Butternut Squash Soup is the Nuts!!

Any Season Soup!

Served HOT or COLD it's delish!

Save the seeds that you carve out of the squash and let them dry on a paper plate for a few days, put them in a paper envelope until next years planting. Be sure to write what it is on the front, or get a surprise in your garden:) 

This can be frozen in small amounts and thawed quickly when that unexpected company is coming to town.

Ingredients: 

·         1 tablespoon extra-virgin olive oil

·         1 carrot, diced

·         1 celery stalk, diced

·         1 onion, diced

·         4 cups cubed butternut squash, fresh or frozen

·         1/2 teaspoon chopped fresh or crushed thyme

·         4 cups water (to cover squash)

·         low-sodium chicken broth( powder, cube or paste) to taste

·         1/2 teaspoon fine sea salt

·         1/2 teaspoon ground black pepper

Directions: 

    Place in a large pot: all ingredients (because I love to do it quick and easy). Bring to a boil, reduce heat and simmer until squash is fork-tender, about 30 minutes. You can use an immersion blender, blender, bullet, ninja to purée the squash for creamy smooth soup. Alternatively, let the soup cool slightly and carefully purée in batches in an upright blender. 

Three Twists

Apple, Gorgonzola and Almond Butternut Soup
Stir 1 cup unsweetened applesauce into puréed soup. Garnish each serving with crumbled Gorgonzola cheese, toasted almonds, a few slices of thinly sliced apple and a small sprig of fresh thyme. 

Thai-style Butternut Soup
Stir a tablespoon of red curry paste and 2 teaspoons chopped fresh ginger into carrot, celery and onion mixture. Add 1/2 cup coconut milk with broth. Purée soup and garnish each serving with toasted coconut flakes and chopped fresh cilantro.

Southwestern-style Butternut Soup
Add a tablespoon chopped chipotles in adobo sauce to carrot, celery and onion mixture. Garnish soup with crumbled queso fresco, toasted pumpkin seeds and chopped fresh cilantro.

Enjoy this winter squash any time of the year!!

Stay Healthy,

Sandra's Vegan Chickpea Salad

Ingredients


2 (15-ounce) cans chickpeas, rinsed and drained
1 small red onion finely chopped
1 small red bell pepper, chopped
A few ribs celery & tops, chopped
1 clove garlic, minced or grated 
1/4 teaspoon crushed red pepper 
1 teaspoon fresh rosemary, finely chopped,crushed from jar
2 tablespoons red or white wine vinegar
3 tablespoons extra-virgin olive oil
Salt and freshly ground black pepper
 Directions

Combine chickpeas with onions, peppers, celery, red pepper flakes in a bowl .

Then in a processor or bullet/ninja add rosemary,garlic salt, pepper, oil and vinegar to combine the ingredients to make the dressing. 

Dress salad by pouring the mixture over the chickpeas and other ingredients in the bowl and tossing from bottom to top with a big spoon. 

This is best if made a day ahead so it can marinate. You can always do what I do, put it in a tupperware like dish and keep tipping it over every time you visit the frig. That way the bottom is on top and the whole salad gets to soak up the goodness of the dressing.

3 health benefits of chickpeas:

Whether you call them chickpeas or garbanzo beans, these little legumes are both tasty and healthy ! One of the oldest cultivated vegetables in the Middle East, chickpeas have been a favorite for hundreds of years ...see why. 

Here are three health benefits of chickpeas:

1. Hunger control: Chickpeas are high in fiber and protein, and they have a low glysemic index. This powerful combination can help control your weight and blood sugar. Enjoying as little as 1/2 cup of chickpeas daily can keep you feeling full longer.

2. Cholesterol reduction: Including 3/4 cup  of chickpeas (handful) in your diet each day can help lower LDL (bad) cholesterol levels, which reduces your risk of heart attacks, strokes,hardening of the arteries, dementia and more

3. Versatility: Chickpeas can be used in salads, soups, curries, chili and stews. Or consider roasting them with your favorite savory spices. Chickpea flour (also called garam) is gluten-free, high in protein and can be used to make pakoras, pappadams or pancakes, or can serve as a substitute for eggs in baked goods.

Apple and Kale Salad

What is all the fuss about eating raw anyway?

Well, here is what I know for sure...foods that come the way they are grown in nature like  in the produce department of your local store, has it's own set of enzymes built right in. That way our body can use the enzymes to help us digest the food. (Enzymes are NOT in the processed foods like bread, canned veggies and cooked noodles that we may be eating.) So if you don't get enough raw foods in your diet, do this... take your enzymes . Let's start eating the way nature intended. Here is a fun recipe!!

Let's go RAW!!

Yum...maple syrup, cranberries and apples. Pecans are the perfect topping and add a great crunch. I am going to be serving this as one soon! 

Maple Pepper Pecans

• 1 1/2 cups pecans
• 1/3 cup maple syrup
• 1/2 teaspoon ground mustard powder
• 1/2 teaspoon fresh ground pepper
• pinch Himalayan salt

1. Toss pecans in maple syrup, mustard powder, pepper and salt. Spread the nuts on a non-stick sheet and dehydrate at 115 until dry and crispy. 5 to 8 hours. Roughly chop pecans.

2. Alternatively you can spread on a parchment lined baking sheet and bake at 350 degrees for 15-20 minutes, stirring once while baking (not raw).

*If you are not going to use these right away, put in an air-tight container.

Dressing

• 1 cup cashews, soaked until soft, drained and rinsed
• 3/4 cup water
• 1/3 cup maple syrup
• 1/4 cup plus 1 tablespoon dijon mustard
• 1/4 cup plus 1 tablespoon raw apple cider vinegar
• 1/2 lemon, juice from
• 2 tablespoons diced shallots

1. Place all ingredients except shallots in high-speed blender and blend until smooth.

2. Stir in shallots.

This salad will hold well for a couple of days. If you have a little dressing left over, it will freeze well while it waits for the next salad! 

Salad

• 3 medium bunches of kale, de-stemmed and torn into bite-sized pieces
• 1 lemon, juice from
• sprinkle of salt
• 4 apples, cored and chopped into 1/2-inch pieces
• 1 1/2 cup dried cranberries

1. Place kale in large bowl. Sprinkle with lemon juice and salt. Massage the lemon juice and salt into the kale for about 4 minutes.Make sure you don’t skip the first step of massaging the kale with lemon juice and salt. It softens the kale but most importantly, it removes the bitter edge.

2. Add chopped apples and dried cranberries. Toss.

3. Add dressing (start with half and then add to your taste) and toss well.

4. Top with pecans and serve.

 Until we meet again....mmmmm....this is so good....let me know what you love to eat!!

Make it healthy!!

Simply Easy Group Breakfast or Brunch!

Casserole in the crock ! 

Ingredients:
1 bag 26 oz. frozen organic hash browns
12 organic eggs
1 cup organic milk
1 tablespoon ground mustard
1 16 oz. turkey sausage
Sea Salt and pepper
16 oz. bag low fat shredded cheddar cheese

Directions:
1. Spray with organic cooking spray the crock pot and evenly spread hash browns at the bottom.
2. Crack eggs in a large bowl.
3. Mix well (and slowly) using a whisk.
4. Add the milk.
5. Go ahead and sprinkle in the ground mustard. This might sound like a weird ingredient, but I've come to love (and use) this in most of my recipes.
6. Add salt.......and lots of fresh pepper. Mix well and set aside.
7. Cook the sausage on high heat, drain and set aside.
8. Add sausage on top of hash browns.
9. Throw the whole big bag in there.
10. Mix it up well. 
11. Pour the egg mixture over everything in the crock pot. Using a wood spoon, even everything out so it's spread evenly.
12. Turn the crock pot on low for 6-8 hours.

Some fun variations of this recipe. Before cooking (during prep) you can add:

diced chiles
salsa
diced green onions