When Life Gives You Lyme: Recipes

Alkaline recipes that follow Kate's diet, for your enjoyment and inspiration. Many of these recipes are just your everyday, existing ones, adapted to work with the alkaline diet Kate follows.

SAUCES, DIPS and SPREADS

Garlic and Herb Yogurt Dip

3/4 cup plain Greek yogurt

1 garlic clove, minced

2 tablespoons chopped chives

1/4 teaspoon salt

1/4 teaspoon pepper

1/4 teaspoon dried dill

1 tablespoon lemon juice

In a small bowl, combine Greek yogurt, minced garlic clove, chopped chives, salt, pepper, dried dill, and lemon juice. Serve with crackers, raw veggies, as a spread on wraps, etc.

Enjoy!

Tzatziki (Low Fat Yogurt & Cucumber Dip)
1 ½ cups plain 2% Greek yogurt
1 medium seedless cucumber, coarsely grated and squeezed as dry as possible (about 1 cup)
2 small garlic cloves, minced
2 tablespoons extra virgin olive oil
½ teaspoon salt
¼ teaspoon freshly ground black pepper
2 tablespoons finely chopped fresh mint OR dill, plus a pinch more for garnish

Combine all ingredients in a medium bowl and mix until well combined. Taste and adjust seasoning if necessary (I add about ¼ teaspoon more salt but season to your own taste). Cover and chill until ready to serve. Garnish with a pinch of finely chopped mint or dill if desired.

Enjoy!

Creamy Cilantro Lemon Dipping Sauce

Zest of one lemon (finely grate washed lemon peel while still on lemon)
2 tablespoons lemon juice (From the lemon you just zested, now cut and squeezed)
2 tablespoons chopped cilantro leaves (or dried)
1/4 cup mayonnaise
3/4 cup Greek yogurt
1/4 teaspoon salt (plus more, to taste)
fresh ground black pepper (to taste)

1. Whisk together first six ingredients and add more salt to taste if desired.
2. Add fresh ground black pepper to taste.

Serve alongside steamed broccoli or artichokes, on chicken, fish, or as a spread for wraps.

Enjoy!

Easy Greek Dip

1/2 (32-oz.) container Greek yogurt

* 1 (12-oz.) jar roasted red bell peppers, drained and chopped (optional—leave out for Kate)

1/4 cup crumbled feta cheese

2 tablespoons chopped fresh dill

1 teaspoon Greek seasoning

1 small garlic clove, pressed

(Pat bell peppers dry with paper towels). Stir peppers, feta cheese, chopped fresh dill, Greek seasoning, and garlic into yogurt. Cover and chill at least 1 hour. Store in an airtight container in refrigerator up to 3 days. Serve with veggies, pita chips. Etc.

Enjoy!

Alfredo Sauce

¾ cup light coconut milk (sugar free)

2 cloves garlic, peeled

1/3 cup fresh lemon juice

1 tsp Unrefined Sea Salt

1 cup pine nuts or cashews, or an equal combination of both, soaked for 8 hours and drained.

Blend all ingredients in food processor, and blend until smooth; serve over chicken, fish, kelp noodles, or steamed veggies like broccoli and asparagus.

Enjoy!

Dried Fruit Jam

Yields: about 3 cups

½ cup raisins, soaked overnight

½ cup dried figs, soaked overnight

½ cup dried apricots, soaked overnight

Blend the fruit in a blender, adding just enough of the soak water to reach a jam-like consistency. Separate into 3 small containers, labelled and dated. Store in refrigerator or freezer; will keep in refrigerator for up to 2 weeks, and in the freezer for 3 months.

Enjoy!

SNACKS

Coconut Lime Yogurt

1/4 cup coconut (shredded unsweetened)

7 oz Greek yogurt

1 Tbsp honey

1 Tbsp lime juice (freshly squeezed)

1. Mix all ingredients.

2. Add additional ingredients to taste.

3. Serve with fresh fruit like papayas, melons, bananas or strawberries.

Enjoy!

Apple Yogurt Pudding

2 apples

2 small containers of plain yogurt

2 tsp sucanat or maple syrup

5g gelatin + 3 tbsp water

1. Empty both containers of yogurt into a medium bowl.

2. Mince the apples up as fine as you would like them. Mix the apples into yogurt.

3. Put the gelatine in 3 tablespoons of water. Set aside.

4. Put the sucanat in yogurt, mix well.

5. Place gelatin and water 20 seconds in the microwave.

6. Add gelatin mixture to the yogurt and mix quickly.

7. Put in jars and leave in the fridge for a few hours, until everything sets.

Enjoy!

Cinnamon Peanut Butter Yogurt Dip with Apple Slices

1 cup Greek yogurt

2 Tbsp almond or peanut butter

1/2 Tbsp honey or maple syrup

1/8 tsp cinnamon

1. 1. Mix well

2. 2. Serve with apple slices to dip

3. Enjoy!

Apple Bowls

1 apple, cut through the length of the core
3 tablespoons almond or peanut butter
2 tablespoons raisins
Sprinkling of pumpkin and sunflower seeds

1. Scoop the seeds and core out of the centre with a spoon, making a bowl in the centre of each side.

2. Mix seeds and raisins into almond butter.

3. Fill apple bowls with nut butter mixture. Serve.

Enjoy!

Homemade Jell-o

2 cups unsweetened fruit juice

2 packets of unflavored gelatin

1. Pour 1/2 cup of juice in a bowl and sprinkle gelatin over it.

2. While this sits, heat the remaining juice to boil (can do this in the microwave for 2 to 3 minutes).

3. Pour hot juice over juice and gelatin mixture and stir, adding in extra sugar if desired.

4. Pour mixture into the bottom of a loaf pan and chill for three hours, or until firm.

5. Cut into squares.

Enjoy!

Apple Chips

2 apples

Cinnamon

Remove apple core.

Thinly slice the entire apple.

Line a cookie sheet with parchment paper and place apple slices on it.

Sprinkle with cinnamon.

Bake at 275 degrees for two hours. At the end of hour one flip them over so they bake evenly.

** Check on them at the hour mark and every 30 minutes after that. Once they look nice and crispy take them out

Enjoy!

Energy Bites

Makes approximately 2 dozen, depending on size

1/2 Cup almond butter

1/3 Cup honey and agave

1 Cup old fashioned rolled oats

1 Cup shredded unsweetened coconut

A pinch of sea salt

1-2 tsp your of cinnamon

1/2 Cup raw cashews, chopped

3 Tbsp sesame seeds

3 Tbsp poppy seeds

1. In a large bowl add the almond butter, honey and agave, and salt. If all your ingredients are room temperature you should be able to stir to combine. If this is difficult you can warm in the microwave for a few seconds or even place the bowl in an inch or two hot water for a few minutes to soften everything.

2. Once this is combined add the remaining ingredients.

3. Mix well. Once it’s all combined place in the fridge for about 30 minutes. Then remove from the fridge, scoop out some dough and roll into a ball. I find it’s much easier, and works better to squeeze the handful together to compact it and then roll it into a 1-2” ball.

4. If yours are too sticky you can consider adding more oatmeal or coconut into them. Place the balls in an airtight container either in the fridge or freezer for quick and easy snacks. Separate with wax or parchment paper.

Enjoy!

Tropical Quinoa Pudding

1 cup quinoa

2 cups water

1 can crushed pineapples in juice (NOT in syrup)

1 can mandarin oranges, drained

1 cup unsweetened (vanilla, if possible) Almond milk

1 tsp cinnamon

¼ ground cloves

1 can sugar-free, lite coconut milk

½ cup shredded unsweetened coconut

1. Mix all ingredients in Crockpot over low heat for 4-6 hours.

2. Stir every few hours until liquid is absorbed, but pudding is still moist. (If it has become too dry, add ½ cup almond milk to mixture and stir until desired consistency, and serve.

3. Ladle leftover into small containers to freeze. (Label with contents and date before freezing).

Enjoy!

Banana Cinnamon Quinoa Pudding

1 cup quinoa

2 cups water

2 small ripe bananas, peeled and pureed

1/2 tsp Blackstrap Molasses

1 tsp ground cinnamon

2 Tbsp ground flaxseeds

1.5 cups water, or unsweetened vanilla almond milk/unsweetened milk/substitute

1. Mix all ingredients in Crockpot over low heat for 4-6 hours.

2. Stir every few hours until liquid is absorbed, but pudding is still moist. (If it has become too dry, add ½ cup almond milk to mixture and stir until desired consistency, and serve.

Enjoy!

Cinnamon Apples

Apples

Cinnamon

Ziploc Baggie

1. Cut up an apple

2. Put in zip top baggie

3. Shake ground cinnamon over apples (not cinnamon sugar, just plain cinnamon).

4. Put in the fridge. Can last up to 2-3 days!

Enjoy!

Gummy Fruit Snacks

1 cup mixed berries

1/4 cup water

1/2 cup applesauce

1/2 cup fruit juice (apple, blueberry, pear, anything except pineapple)

2 envelopes gelatin (1 envelope = 2 1/2 tsp)

1. In a small saucepan over medium heat, combine the berries and water. Bring to a boil and cook until berries are soft, about 5 minutes.

2. Transfer to a blender to puree berries until smooth. Return to pot.

3. Add applesauce and return to a boil, then remove from heat, cover and set aside.

4. In a large bowl, sprinkle gelatin over fruit juice and let stand one minute.

5. Add hot fruit mixture and stir until gelatin completely dissolves, 3 to 5 minutes.

6. Pour into 8 x 8 inch glass or ceramic baking dish (or into molds, if you want to go that route). Refrigerate until firm, about 3 hours. Cut into blocks.

Enjoy!

SIDE DISHES

Brown Rice Salad with Green Apple and Feta

For 4 servings:

2/3 cup wild rice or quinoa; soaked for 8 hours/overnight and drained before using.
Goat Feta Cheese (small chunk)
2 Green apple
2 Celery stalk
4 Spring onions
2 garlic cloves
Sunflower seeds (handful)
1 Large Lemon, squeezed
2 tbsps Olive Oil
Unrefined Sea Salt and pepper to taste

Cook quinoa as directed on package, using half to ¾ of the liquid specified in directions. Chop up all the ingredients and add everything to a bowl.

Enjoy!

Quinoa Fruit Salad

1 cup quinoa (I used Red Quinoa)
2 cups water
Pinch of salt

For the Honey Lime Dressing:

Juice of 1 large lime
3 tablespoons honey
2 tablespoons finely chopped fresh mint

For the fruit:

1 1/2 cups blueberries
1 1/2 cups sliced strawberries
1 1/2 cups chopped mango
Extra chopped mint, for garnish (optional)

1. Using a strainer, rinse the quinoa under cold water. Add quinoa, water, and salt to a medium saucepan and bring to a boil over medium heat. Boil for 5 minutes. Turn the heat to low and simmer for about 15 minutes, or until water is absorbed. Remove from heat and fluff with a fork. Let quinoa cool to room temperature.

2. To make the Honey Lime Dressing: In a medium bowl, whisk the lime juice, honey, and mint together until combined.

3. In a large bowl, combine quinoa, blueberries, strawberries, and mango. Pour honey lime dressing over the fruit salad and mix until well combined. Garnish with additional mint, if desired. Serve at room temperature or chilled.

Note-Use your favorite fruit in this salad. Blackberries, peaches, raspberries, pineapple, grapes, etc. are great options! (Kate is allergic to Kiwi!)

Enjoy!

Crunchy Pickled Salad

2 lbs Persian cucumbers

1/2 lb radishes (red or white)

1/2 white cabbage, shredded

1/2 cup fresh minced dill (or dried)

6 tbsp apple cider vinegar (or more to taste)

1/2 cup extra virgin olive oil

2 tsp salt (or more to taste)

1. Slice the cucumbers into small rounds about ¼ inch thick. Do not peel them. Discard stems.

2. Remove the leaves from the radishes and slice them into thinner rounds.

3. Place the cucumbers and radishes in a salad bowl along with the shredded white cabbage.

4. In a small bowl, whisk together fresh minced dill, white wine vinegar, olive oil and salt. Add more vinegar to taste for a more pickled flavor, and/or more salt if desired.

5. Pour the dressing over the salad and toss to blend.

6. Refrigerate the salad for 30 minutes to let the flavors marinate. Serve cold.

7. If you use red radishes, the red color may “bleed” a little and cause the radishes to turn pink. This does not affect the flavor of the salad, but if it bothers you, use white radishes instead.

Enjoy!

Mashed Caulifower Faux-tatoes

1 head cauliflower, chopped
1 clove garlic
3/4 cup chicken stock

2 tbsp butter or ghee

Finely chopped green onions

Unrefined Sea Salt & pepper to taste

Put chicken broth and crushed garlic in bottom of double boiler; steam cauliflower in top pot. Put steamed cauliflower in food processor, along with liquid from lower pot. Add green onions and ghee. Blend until creamy.

Enjoy!

SOUPS

Homemade Chicken Stock

2-3 lbs bony chicken parts, and/or bones from a chicken you’ve already eaten
4 qts cold water
a few Tbsps Raw Apple Cider Vinegar
1 large onion, coarsely chopped
3 ribs celery, chopped into chunks, leaves too
garlic cloves, unpeeled
1 bunch parsley

Place bones and meat in large stainless steel pot with water and vinegar. Let stand 30 minutes to 1 hr. Bring to a boil, and remove scum that rises to the top. Reduce heat, cover and simmer for 4-24 hours. The longer you cook it, the richer and more flavorful it will be.

About 30-60 minutes before finishing, add vegetables. If you’re afraid you’ll forget this step, add them at the start, but mineral content will increase if the vegetables aren’t added until the end. About 10 minutes before finishing, add parsley. This will impart additional mineral ions to the broth. Remove chicken pieces, let cool and remove meat from bones. Strain stock into large pan or glass bowl and cool in fridge until fat rises to top and congeals. Skim off this fat, or not, depending on where you stand on fat…more on this later…and reserve stock in fridge or freezer.

*This long, slow cooking in slightly acidic water draws calcium, magnesium and potassium from the bones, cartilage, marrow and veggies while supplying gelatin – a hydrophilic (water-loving) colloid that aids in digestion – to the cooked foods. When you add stock to cooked foods that don’t normally contain colloids (as raw foods do), you aid in their digestion.

*Your body assimilates minerals from properly prepared stocks, so this helps menopausal women ward off osteoporosis and ensure digestion (among other benefits!).
*Use in preparing sauces, gravies, and soups as well as in cooking rice.

Vinegar: *** 2 tablespoons per 1 quart water or 2 pounds bones

Enjoy!

Homemade Chicken Soup

2 pieces skinless, boneless chicken breast

2 onions, 1 halved and 1 chopped

2 cloves garlic, crushed

1 bay leaf

2 tablespoons extra-virgin olive oil

4 small ribs celery, finely chopped

1 teaspoon sucanat

Salt and pepper

32 ounces (4 cups) chicken broth

1/3 pound brown rice noodles

4 scallions, thinly sliced on an angle

1/4 cup finely chopped flat-leaf parsley

1/4 cup fresh dill, chopped

Grated peel of 1 lemon

1. In a large saucepan, combine the chicken, halved onion, garlic, bay leaf and enough water to cover.

2. Bring to a boil, then lower the heat and simmer gently until the chicken is cooked through, 15 to 20 minutes.

3. While the chicken is cooking, in a soup pot, heat the oil, 2 turns of the pan, over medium heat.

4. Add the chopped onion and celery; add the sucanat and season with salt and pepper.

5. Cover the pot and cook until the vegetables are softened, about 8 minutes.

6. Add the chicken broth and 2 cups water to the pot and bring to a boil.

7. Shred the poached chicken into pieces and add to the soup.

8. Stir in the noodles and cook until al dente, about 5 minutes.

9. Turn off the heat and stir in the scallions, parsley, dill and lemon rind. Season with salt and pepper.

Enjoy!

Italian Wedding Soup

To make the meatballs:

½ lb extra-lean ground Turkey

1 large egg

¼ thinly sliced green onion

3 tbsp rolled oats, pulsed in grinder

2 Tbsp chopped fresh Cilantro (or 2 tsp dried)

1Tbsp chopped fresh basil (or 1 tsp dried)

To make the Soup:

6 cups Chicken Stock

½ cup Quinoa

2 Tbsp chopped fresh Cilantro (or 2 tsp dried)

1Tbsp chopped fresh basil (or 1 tsp dried)

2-3 tsp grated lemon zest (approx 1 lemon)

2 1/1 cups thinly sliced fresh spinach

Combine meatball ingredients in a large bowl. Shape into ¾ inch meatballs.

Bring chicken stock to a boil. Add Quinoa, cilantro and basil; reduce to simmer. Cover and cook for 8 minutes. Drop meatballs into stock; stir gently. Bring back to a simmer, cover and cook for 5 more minutes. Add spinach and lemon zest, cover, and cook for 5 more minutes.

Enjoy!

Spring-is-Here Asparagus Egg Drop Soup

1 onion, peeled and chopped
1 Tbsp Olive oil approx
8 cups of chicken broth (homemade best)
about 1 pound asparagus or broccoli
4 cups of shredded kale leaves

4 tbsp dried nettles
unrefined sea salt and pepper
2 large eggs
lemon juice, freshly squeezed

1. Drizzle enough olive oil in a large soup pot to cover the bottom of the pot. When hot add the onion and sprinkle with a bit of salt. Cook over medium-high heat until the onion is starting to soften, stirring as needed.

2. Add chicken broth. Wash asparagus and cut off woody ends (If you have very thick asparagus, you can also take a vegetable peeler and peel off the outer layer on the ends of the asparagus to leave the soft and flavorful inside without the stringy tough outside layer). Cut into two inch pieces. Add to pot. Cook until asparagus has reached desired tenderness.

3. Add kale leaves and nettles and cook just until wilted. While that is cooking, crack 2 eggs in a bowl and whisk. Stirring soup in a circular motion, pour in the eggs in a slow, steady stream. Simmer, undisturbed, until strands of egg are cooked, about 1 minute.

4. Salt and pepper to taste, and if desired, serve with lemon wedges for individuals to squeeze into their delicious broth.

Enjoy!

Healing Quinoa Cabbage Soup (Vegetarian and Meat options)

2 to 3 tablespoons extra virgin olive oil

1 very large sweet onion, cut into crescent moons

2 to 3 cloves garlic, crushed

1 to 2 teaspoons fresh ginger, grated

6 cups water

2 to 3 teaspoon Herbamare

2 cups cooked quinoa or wild rice

2 cups (or more) sliced savoy cabbage

1/2 cup chopped cilantro

freshly ground black pepper to taste

Optional: May add cooked ground beef, chicken, or turkey to make a non-vegetarian dish

Heat a 6-quart pot over medium heat. Add the olive oil. Then add the onions. (I also like to add a few dashes of sea salt or Herbamare at this point). Sauté for 10 to 15 minutes. Make sure your heat isn't' too high or your onions will brown too much and cause the broth to be off in flavor. Just a steady, medium heat so the onions soften and cook is all that is needed.

Add the garlic and ginger and sauté 5 minutes more. Add the water, Herbamare, and cooked quinoa and simmer for about 10 to 15 minutes or until carrots reach desired tenderness. Add in cabbage and cook a few more minutes; this doesn't take long.

Turn off heat and add the cilantro and freshly ground black pepper. Taste and add more Herbamare and/or pepper if needed. Stir it all together and serve!

Enjoy!

Kale Soup (Vegetarian and Turkey options)

4 Tbsp Coconut oil

1 onion, chopped

2 garlic cloves, peeled and finely chopped

1lb of Sweet Potatoes, cooked and cubed

1 16oz container chicken broth

1 large bunch of kale, washed and chopped into bite sized pieces

3 cups water

1 cup dried lentils, rinsed (may substitute for a large can; drain and rinse)

1lb cooked turkey smoked sausage, sliced or diced

Cook sausage (if applicable) and set aside.

In a large soup pot, heat coconut oil and sauté the onion and garlic for about 5 minutes, stirring often.

Add the broth

Add the dried lentils*, and simmer for about 15 minutes.

Add the sweet potato and continue to simmer for another 10 minutes.

Add the kale, water, (and sausage, if using) and simmer for an additional 30minutes.

*(If you are using canned lentils, skip step 4 and add in during step 5.)

Enjoy!

Loaded Sweet Potato Soup

1 medium to large winter squash or pumpkin

3-4 medium sweet potatoes

¼ cup of coconut oil or butter

2 onions

1 quart chicken broth or stock (homemade if possible)

2 cups coconut milk (or water)

1 pound of meat of choice: leftover chicken, Italian sausage, ground beef or bacon all work

Optional garnishes: crumbled bacon, cheese, chopped green onions

1. Peel and chop the squash and sweet potatoes.

2. In a large pot, boil at least 2 quarts of water and add the chopped squash and sweet potatoes. Cook until fork tender and remove.

3. Let cool slightly. Using a blender, hand blender or food processor, blend half of the cooked squash/sweet potatoes with the broth, coconut milk and spices until smooth and return it to the pot.

4. Add the other half of the cooked squash/sweet potatoes.

5. In a large skillet, brown the meat you are using if not already cooked (I like ground sausage) and add to pot when cooked.

6. Thinly slice onions and cook in the skillet with coconut oil or butter if needed until soft. Add to pot.

7. Cook bacon in skillet if using for a garnish.

8. Heat pot on low heat until ingredients are mixed and warmed.

9. Serve with optional garnishes (crumbled bacon, cheese, green onions, etc).

Enjoy!

Cauliflower Soup

3 tablespoons olive oil

1 medium onion (6 ounces), sliced thin

1 head very fresh cauliflower (about 1-1/2 pounds), broken into florets

Salt, to taste

5 1/2 cups water, divided

Extra virgin olive oil, to taste

Freshly ground black pepper, to taste

1. Warm the olive oil in a heavy-bottomed pan. Sweat the onion in the olive oil over low heat without letting it brown for 15 minutes.

2. Add the cauliflower, salt to taste, and 1/2 cup water. Raise the heat slightly, cover the pot tightly and stew the cauliflower for 15 to 18 minutes, or until tender. Then add another 4 1/2 cups hot water, bring to a low simmer and cook an additional 20 minutes uncovered.

3. Working in batches, purée the soup in a blender to a very smooth, creamy consistency. Let the soup stand for 20 minutes. In this time it will thicken slightly.

4. Thin the soup with 1/2 cup hot water. Reheat the soup. Serve hot, drizzled with a thin stream of extra-virgin olive oil and freshly ground black pepper.

Enjoy!

MAIN DISHES

Quinoa Meatloaf

2 pounds minced beef

4 eggs
½ cup of uncooked quinoa, soaked for 8 hours and rinsed
2 medium onions
5 garlic cloves
2  tablespoons coconut oil or olive oil
2 teaspoons Thyme
2  teaspoons Rosemary
½  teaspoon black pepper
2 teaspoons salt

Cook quinoa as directed. Preheat oven to 350 F. Add onion, garlic,` and cloves to a food processor and chop finely. Add cooked quinoa and all ingredients to a large bowl and mix together. Press into 2 greased loaf pans and cook for 1 hour, or until done. Slice into individual portions, separated by parchment or wax paper, and freeze.

Enjoy!

Marinated Grilled Lime Chicken

5 chicken breasts
7 limes
3-4 garlic cloves
¼ cup coconut oil

Add all ingredients (apart from the chicken) to a food processor. Pour into a Ziploc bag with the chicken breast, seal it and let it marinade in the refrigerator for 30 minutes.

On a hot pan or grill, cook the chicken for around 5 minutes on each side, or until it’s cooked thoroughly.

Enjoy!

Coconut Chicken with Spinach

5 large chicken breast (chopped)
10 cups baby spinach
3 large onions (chopped)
2 ½ cups lite coconut milk (sugar free)
1/3 cup coconut oil
2 cups of cashews
Salt and pepper to taste

Add cashews to the food processor to chop them up, then lightly brown in a pan with coconut oil. Set aside.

In a pot, add the coconut milk and spinach, then cover on a low heat to simmer.

Now add the onions to a pan for 2 minutes, then add chicken until thoroughly cooked. Take the chicken and onions and add them to the pot with the coconut milk and spinach. Stir and cover for 2 minutes. Served garnished with toasted cashews, salt and pepper.

Enjoy!

Honey-Sauced Chicken or Pork

1 pound chicken breasts or pork loin/chops

1/2 tsp salt

1 tsp black pepper

1/2 cup honey

1/4 cup Braggs Liquid Aminos or Soy Sauce

1/8 cup chopped onion

1 Tbsp olive oil

2 cloves garlic, minced

1 Tbsp dried ginger

2 Tbsp Sesame Seeds

3 cups washed broccoli florets, cut into bite sized pieces.

Bake in oven as a 30 minute meal:

1. Dice chicken and season both sides with salt and pepper, place in 8x8 pan.

2. Pour sauce over chicken and bake at 350 for 20 minutes, stirring after 10 minutes

Slow-cooker version:

1. Season both sides of chicken with salt and pepper, put into crock pot.

2. In a small bowl, whisk together honey, soy sauce, onion, ketchup, oil, garlic and.

3. Pour over chicken.

4. Cook on low for 3 hours or on high 1 1/2 hours. Cut chicken into bite size pieces, then return to pot and toss with sauce.

Steam broccoli until tender. Toss in with chicken and sauce mixture. Serve over brown rice, or brown rice noodles.

Enjoy!

BREAKFAST & BREADS

Pumpkin Oatmeal in the Crock Pot (Serves 4-6)

1 Cup Steel Cut Oats
2 Cups Water
2 1/2 Cups Milk

¾ cup Pumpkin puree

1 1/2 teaspoons ground cinnamon

1/4 teaspoon ground cloves

1/2 teaspoon ground ginger

Drizzle with maple syrup

1. Place the first 4 ingredients in a crock pot and stir to combine.
2. Cook the oatmeal on low heat for 6-9 hours (the amount of time can vary depending on your crock pot. Some crock pots that don’t have non stick surfaces can get hotter then others).
3. Stir in maple syrup and serve.

Enjoy!

Mini Sweet Potato Muffins (Makes 30 Mini Muffins)

1 Cup gluten-free oat flour (can be made by grinding gluten-free oats in a clean coffee grinder)
1 Cup Old Fashioned Oats

1/2 Cup Almond Milk
1/4 cup Unsweetened apple sauce
1/3 Cup Sucanat
1 Tsp Baking Powder
1/2 Tsp Baking Soda
1/2 Tsp Salt
1 Tsp Cinnamon
2 Large Eggs, whisked
1 Cup Sweet Potato Puree, cooked*
1 Tbsp coconut oil

1. Preheat oven to 350 F.
2. Place the first 4 ingredients in a bowl and mix until there are no air pockets left. Cover and let soak overnight on the counter.
3. The next day, in a separate bowl, whisk the eggs, cooked sweet potato puree, and oil together. Add to the soaked grains.
4. Slowly combine the dry ingredients with the wet ingredients just until they are combined (be careful not to over mix the batter).
5. Place 1 tbsp of batter in each cup of greased mini muffin tins and bake for 15 minutes.
6. Serve.

* To make sweet potato puree, bake sweet potatoes (or yams) in a 400 degree oven for one hour, allow to cool, slice in half lengthwise and mash flesh with a fork until smooth.

** You can place muffins in labeled freezer bags and freeze for up to 3 months.

Enjoy!

Triple Chocolate Chunk Muffin Chocolate Chunk VitaTop Muffins

1 ^3/4 cups oats

3 egg whites

3/4 cup unsweetened cocoa

1/2 cup unsweetened applesauce

1 tsp. vanilla extract

1/2 cup plain Greek yogurt (or regular plain low fat yogurt)

1/2 tsp cream of tartar (or 1-1/2 Tbsp. vinegar)

1-1/2 tsp. baking powder

1-1/2 tsp. baking soda

1/4 tsp. salt

1 cup hot water

1 cup sucanat

1/2 cup semi-sweet chocolate chips

1. Preheat oven to 350 degrees. Line 2 (12-cup) muffin pans with foil cupcake liners, or spray muffin tin with non-stick cooking spray. Set aside.

2. In a blender, (or food processor), mix all of the ingredients together, except for the chocolate chips. Blend until oats are ground and mixture is smooth.

3. Place mixture in a bowl and gently stir in the chocolate chips. Scoop mixture into prepared muffin pans.

4. Place muffins tins in the oven for 12- 15 minutes, or until a toothpick comes out clean.

5. Remove muffins from the oven.

6. Cool muffins before removing from pan.

Enjoy!

Banana Oat Muffins

1 cup oat flour

1 ½ tsps. Baking powder

½ tsp baking soda

1 cup rolled oats

2 Tbsps ground flaxseeds

½ tsp cinnamon

¼ cup Sucanat

¼ tsp salt

1 cup applesauce

1 tsp vanilla

1 egg, well beaten

1 Tbsp coconut oil

¼ cup almond milk

1 ½ cups mashed bananas (very ripe)

1. Preheat oven to 370 F. Mix dry ingredients together, stir in wet ingredients. Add banana by folding into mixture.

2. Fill each muffin tin with paper liner, spoon mixture until about 2/3 full.

3. Bake 25 – 30 minutes (test with toothpick in middle; if no crumbs come out with it, they are done!)

Enjoy!

Greek Yogurt Blueberry Banana Bread

1 1⁄2 cup Oat Flour (or sub 1 cup Flour, 1/2 cup Whole Wheat flour)

3 tablespoons Flour

1 1⁄2 teaspoon Baking Powder

1⁄2 teaspoon kosher salt

1⁄4 cup honey

1 teaspoon Vanilla flavouring (alcohol-free)

3 Very Ripe Bananas (small)

2 Eggs

6 ounces Greek Yogurt

1 cup Blueberries (fresh or frozen)

1. Preheat oven to 375 degrees. Start by combining flour, baking powder, salt in a large mixing bowl.

2. In a separate bowl, mash bananas with a fork until they are gooey and liquid-like.

3. Add eggs, vanilla and sucanat…mix thoroughly.

4. Add Greek yogurt

5. Whisk until everything is well combined and there are no lumps.

6. Pour the wet ingredients into the dry ingredients, and mix until just combined. At this point, fold in the blueberries.

7. Pour batter into a greased loaf pan and distribute evenly.

8. Put into the oven and bake for one hour, or until the top is golden brown and a toothpick comes out clean.

9. Transfer to a cooling rack and let the bread cool for at least ten minutes before slicing.

Yields 12 Slices

Enjoy!

Wild Rice Flour Pancakes, by Heidi Swanson

The night before place in a glass or ceramic bowl:

1 1/2 cups of quinoa flour
1/2 cup of wild rice flour (I ground it in my grain grinder, you can also just use a spice or coffee grinder)
2 1/4 cups of greek yogurt

Mix until all flour pockets are gone. Cover and leave on the counter overnight (how easy is that!) In the morning, add in everything.

2 tablespoons melted butter
1 teaspoon baking powder
1/2 teaspoon baking soda
1/3 cup of natural can sugar
1/2 teaspoon of fine-grain salt
2 large eggs. lightly beaten

2 cups Shredded kale

Mix in everything until ingredients are just combined. The flour/buttermilk mixture can have a slightly different texture as you mix, but it turns out great! Sometimes I have found that if I thin the batter a little with water, I have an easier time getting it to cook all the way through.

Heat skillet or griddle until medium-hot, brush with a bit more butter, and test the temperature. If the drop of water dances across the surface, you’re in the ballpark. Sprinkle a tablespoon of the precooked wild rice in the pan and pour 1/3 cup of batter on top of the rice. Cook until the bottom is deep golden in color, about 3 minutes, then flip with a spatula and cook the other side until golden and cooked through. Repeat with the remaining batter.

Serve with your choice of syrup, honey, and butter.

My only other note for success is to point out that sometimes soaked pancakes needs a little lower heat (to cook slower and longer) to cook all the way through. So keep that in mind as you cook these up.

Enjoy!

Tortillas

4 cups of wild rice and quinoa flour, mixed (can make own by putting dry grains in a clean coffee grinder and pulsing until it becomes a fine powder)

1 tsp baking powder

½ tsp Unrefined Sea Salt

4 Tbsp Coconut Oil or Olive Oil

1 ¼ - 1 ½ cups room warm mineral water

Extra rice flour for kneading

In a large mixing bowl, combine all ingredients except water. Add ½ water, stir, and continue adding more until dough comes together but is not too sicky. Knead on a lightly floured surface for about 5 minutes.

Cover the dough and let sit at room temperature for 8 hours or overnight.

The next day, divide into 16 balls. On a lightly floured surface, press each ball into a disc and roll out as thin as possible (it should b about 7”-8” in diameter).

Cook tortillas one at a time in a dry skillet set over medium heat, until it blisters and brown spots begin to appear (about 1 minute per side). Store in a large Ziploc with parchment or wax paper between them.

Enjoy!

DESSERTS, COOKIES AND BARS

Nut Butter Cookies

Yields: about 24 small cookies

1 cup sucanat
1 cup of roasted and salted nut butter
1 egg
1 tsp of cinnamon)

½ raisins

1-Preheat the oven to 350 degrees, and grease a cookie sheet (I use coconut oil).

2-In a medium size bowl, combine all of the ingredients except the cocoa nibs and cream with a hand mixer. When well combined, add the cocoa nibs.

3-Roll into one inch balls and place on the greased cookie sheet, leaving space for them to spread. Press down with a fork, criss-crossing until slightly flattened.

4-Bake for 10-15 minutes until browned around the edges. Mine took about 13 minutes. Remove and cool on cooling racks and enjoy!

Chewy Apple Cookies

4 lbs granny smith and Macintosh apples

½ cup Agave syrup

1 ½ cup Brown Rice Syrup

3 ½ cups Almonds, ground in a food processor

1 ¼ cups raisins

¼ cup cinnamon

In the food processor, slice half of the apples with the slicing disc. Transfer to bowl. Slice remaining apples with the shredding disc, then add to bowl with sliced apples. Add the syrups, ground almonds, raisins. And cinnamon to the bowl. Mix well.

With your hands. Press mixture into 40 round, flat cookies approx 3” thick, and lay them on racks set in cookie sheets. Dehydrate at 105 degrees for 24 hours.

Enjoy!

Soft Oatmeal Cookies

1 ¾ cups rolled oats

3/4 cup oat flour

¼ cup quinoa flour (grind in coffee grinder)

½ tsp baking powder

½ tsp baking soda

½ tsp salt

1-2 Tbsps cinnamon

½ tsp ground cloves

¾ cup raisins

¾ cup applesauce

1/3 cup pure maple syrup

2 Tbsps molasses

1 ½ tsp clear vanilla flavouring (alcohol-free)

2 eggs

1. Preheat oven to 350 F

2. Line cookie sheets with parchment paper. Add wet to dry, mix very well, and fold in raisins. Bake for 15 minutes or until golden brown.

Enjoy!

Wanda’s Banana Oatmeal Cookies

Beat together until smooth:

1/2 cup liquid honey

1/2 cup melted butter

Mix in:

1 beaten egg

1tsp. vanilla

1 mashed banana

Stir in dry ingredients:

1 cup coconut (unsweetened)

1 cup brown rice flour

2 cups oatmeal

1/2 tsp baking soda

1/2 tsp salt

1. Drop onto cookie sheet. Bake at 350 for 12 minutes.

Yield: approx 30 cookies

Enjoy!

Soft Molasses Cookies

2/3 cup Coconut oil

1 ½ cups Sucanat

¾ cup blackstrap molasses

2 eggs

3 cups oat flour

1 cup quinoa flour

1/3 tsp sea salt

2 ¼ tsp baking soda

2 ¼ tsp ginger

1 ½ tsp ground cloves

1 ½ tsp cinnamon

1 cup raisins, Rinsed

Preheat oven to 350 F. In a large mixing bowl, cream together the oil and the sucanat. Beat in molasses and eggs; set mixture aside. In another bowl, combine flours, salt, baking soda, and ginger, cloves and cinnamon. Blend thoroughly with whisk. Gradually mix flour mixture into creamed ingredients until dough is blended and smooth. Add raisins. Roll dough into 1 ½ inch balls or drop by spoonfuls onto parchment paper lined cookie sheet. Bake for 11 minutes, checking at 8 minutes (cookies should still be soft when removed from oven).

Enjoy!

Almond Butter Power Bars

In a large bowl, combine:

3 cups oat flour

3 cups rolled oats

Then add:

1 cup Almond milk

1 cup Blackstrap Molasses or honey (or a mixture of both!)

Stir until combined with no flour pockets.

Then combine:

2 cups sucanat

1 cup Almond butter

6 Tbsp Coconut Oil

2 tsp baking soda

¼ tsp unrefined sea salt

Add to the oat mixture. Then stir in:

2 cups raisins

1 cup sliced almonds

½ sunflower seeds

½ pumpkin seeds

6 Tbsp ground flax seeds

2 tsp Cinnamon

1. Preheat oven to 350 degrees F

2. Spread batter on cookie sheets lined with parchment paper (dampen hands first)

3. Bake for 20-25 minutes (until golden)

4. Let cool in pan on wire rack.

5. Cut into bars

Enjoy!

Chewy No-Bake Oatmeal Bars

2 cups quick oats

2 tbsp ground almonds

4 tbsp unsweetened coconut flakes

100g raisins

50ml coconut oil

6 tbsp honey

1) Grind 1 cup of oats and mix with almonds, coconut and remaining oats. Mix in dried cranberries.

2) In a small saucepan over low heat, melt honey and coconut oil. Pour into the oat mixture and mix well.

3) Press into a 10x20cm loaf pan and refrigerate for 1-2 hours. Cut into squares.

Enjoy!

Banana Bread Energy Bars

1 ½ large bananas

1 ½ cups dried dates, soaked overnight

2 cups puffed Amaranth or Millet

1 cup raw cashews, crushed

½ cup raw sesame seeds, ground

1 Tbsp. cinnamon

¼ tsp ground cloves

Unrefined Sea Salt to taste

In a food processor, grind sesame seeds until fine. Add cashews and pulse until broken into pieces. Add remaining ingredients and blend until mixture reaches a crunchy looking texture. With damp hands, flatten mixture onto a cookie sheet lined with parchment paper. Place plastic wrap over top, and with a rolling pin, roll into desired thickness. Dehydrate in oven at 170 F for 1.5 hours. Flip onto another piece of parchment paper and peel the one off of the top. Dehydrate for an hour longer. Cut into bars. Dehydrate for an hour more.

Enjoy!

Grilled Peaches with Almonds and Honey

Cooking Spray

4 large peaches, firm but ripe, cut in half, pits removed

2 Tbsp sliced almonds, natural, chopped

2 tsp honey, mild, (such as clover honey)

1. Coat a grill or a grill pan with cooking spray. Preheat to medium heat.

2. Place peach halves, cut sides up, on a baking sheet; lightly spray tops with cooking spray.

3. Place peach halves on grill, skin sides down, and cook until skin starts to split, about 2 minutes. Using tongs, carefully flip peaches and cook, until grill marks appear, about 2 minutes more.

4. Remove peaches from grill and place on a serving plate; top each peach with 3/4 teaspoon of almonds and drizzle each with 1/4 teaspoon of honey. Yields 2 peach halves per serving.

Enjoy!

“Fried” Honey Bananas

1 banana, sliced

1 Tbsp honey

1Tbsp water

Cinnamon

1-2 Tbsp Coconut Oil

1. Melt coconut oil in a skillet over medium heat.

2. Arrange banana slices in pan and cook for 1-2 minutes on each side.

3. Meanwhile, whisk together honey and 1 tablespoon of water.

4. Remove pan from heat and pour honey mixture over banana.

5. Allow to cool and sprinkle with cinnamon

Enjoy!

Chocolate Mousse Frosting

1 can unsweetened, lite coconut milk

1/4 cup plus an additional 1 Tbsp cocoa powder

1/2 tsp pure vanilla extract

Sucanat to taste (start with 1Tbsp)

1. Open the coconut milk, and leave the can (or transfer to a bowl) uncovered in the fridge overnight. (Don’t shake the can before opening.) It should get very, very thick. (If it doesn’t, you’ve gotten a bad can that won’t work for the recipe. I highly recommend Thai Kitchen, or especially Thai Kitchen Organic.)

2. Once thick, transfer to a bowl (you can opt to leave out the watery bit at the bottom of the can, if you want it even thicker) and whip in your cocoa, vanilla, and sweetener with a fork, or even beaters if you want to be fancy. Stored uncovered in the fridge, the mixture gets even thicker!

Enjoy!

Brown Rice Crispy Chocolate Squares

1/3 Cup Creamy Almond Butter

1/3 Brown Rice Syrup (or Maple Syrup)

1 tsp. Vanilla flavouring (alcohol free)

3 Cups Crisped/Puffed Brown Rice

7 oz. Good Quality, Unsweetened Dark Chocolate

1 Tbsp. Unsalted Butter

1. Using a double broiler method, set a glass bowl over a small pot of simmering water, making sure that the bowl is not touching the water. Put the almond butter, brown rice syrup and vanilla extract in the bowl and stir until everything is evenly incorporated. Remove from the heat to cool a minute.

2. Put the crisped rice in a large bowl and pour the almond butter mixture on top, mix thoroughly.

3. Coat the bottom and sides of an 8x8 glass pan with a light coat of desired neutral tasting oil (coconut, canola, grapeseed etc.). Pour the rice mix in and push it down with the back of a spoon. Put it in the fridge while you make the chocolate layer.

4. Clean the bowl from the almond butter mix, and set up the double broiler again. Add the pieces of chocolate to melt slowly, stirring occasionally. When the chocolate is melted, add the butter and stir. Pour the chocolate on top of the rice crisps and quickly spread it across the top with an offset spatula or back of a spoon in an even layer. Refrigerate for at least an hour and a half to set and cut them in to squares with a sharp knife. Keep stored in the fridge and try to eat them within two days as the rice starts to absorb moisture.

.Enjoy!

Date Squares

Crumb Topping:

1/3 cup oat flour (rolled oats ground in clean coffee grinder)

1 ½ cups rolled oats

½ cup Sucanat

1 tsp baking soda

½ tsp Sea salt

1 cup coconut oil

Filling:

½ lb Dates, cut up

¼ cup Sucanat

1 cup filtered water

Preheat oven to 350 F.

Crumb Layers: Measure flour, oats, sugar, baking soda, salt and butter into a large bowl. Cut coconut oil into ingredients until crumbly. Press ½ into a greased 9 x 9 inch pan.

Filling: In a saucepan, combine dates, sucanat and water. Bring to a boil and allow to simmer over medium-high heat until mushy. If mixture becomes too dry before dates have softened enough, add more water. If you have too much water, keep simmering until some have boiled away and mixture is mushy.

Spread over bottom layer of crumbs in pan. Sprinkle remaining layer of crumbs on the top; press down with your hand. Bake for 30 minutes until a rich, golden brown.

Enjoy!

Homemade Pumpkin Frozen Yogurt

1 cup Greek Yogurt

1 cup pumpkin puree

2 Tablespoons Maple syrup

1 teaspoon pumpkin pie spice (or equal parts ground ginger, cloves, and cinnamon)

1. Puree everything together in the blender completely combined.

2. Pour mixture into a bowl, and place in the freezer.

3. Stir every half an hour until it reaches desired consistency.

Enjoy!

Greek Yogurt Cheesecake

Graham cracker crust (recipe below)

2 cups fat free plain Greek yogurt

1/2 cup sucanat

pinch of salt

2 eggs

2 tsp vanilla flavouring (alcohol-free)

1 Tbsp cornstarch

Fresh berries for garnish

1. Preheat oven to 350F.

2. In a blender or food processor, combine the eggs, sucanat, yogurt and vanilla. Blend until smooth, then add cornstarch and pinch of salt and blend again.

3. Pour filling into crust in a 10 inch spring form pan, and bake for 35 minutes.

4. When the cheesecake is done, it will still be jiggly in the center but will have a “done” look to it. The edges of the cake will start to pull away from the sides of the pan. Make sure you don’t over bake.

5. Let cool then chill for 2-3 hours in the fridge before releasing spring form.

6. Arrange berries over top of the cooled cheesecake and serve.

Enjoy!

Simple Graham Cracker Crust

Approx. 1 1/2 cups graham cracker crumbs

3 tablespoons almond milk

1. In a food processor, process crackers into fine crumbles.

2. Add milk and process again to combine.

3. Pour now-sticky crumbs into a prepared 10 inch spring form pan, and smush down very firmly with your hands or a sheet of wax paper.

4. You don’t need to pre-bake the crust; just pour the filling straight in.

Enjoy!

Best-Ever Chocolate Quinoa Cake {gluten-free}

2 cups well-cooked quinoa*

1/3 cup unsweetened almond milk (or preferred milk)

4 whole eggs

1 teaspoon vanilla flavouring (alcohol-free)

1/2 cup butter

1/4 cup melted coconut oil

1 cup Sucanat

1 cup unsweetened cocoa powder (I use Dark German Cocoa from Costco!)

1/2 teaspoon baking soda

1 and 1/2 teaspoon baking powder

1/2 teaspoon unrefined sea salt

1. Preheat the oven to 350°F and then line two round cake pans (or a 9x13” pan) with parchment paper.

2. In a food processor or blender, combine the eggs, almond milk (or preferred milk) and vanilla extract then blend for ten seconds to combine.

3. Add the cooked and cooled quinoa along with the melted and cooled butter & coconut oil (could also use all regular butter) then blend until completely smooth, about thirty seconds to one minute.

4. Sift together the dry ingredients in a large bowl (cocoa powder, sugar, baking powder, baking soda and sea salt).

5. Add the wet ingredients in the blender to the bowl with the dry and mix together until well-combined.

6. Divide the batter between the two pans and bake for 30 minutes. Remove the cakes from the oven and allow to cool.

7. Transfer the cakes to a surface for icing with the bottom side up. I recommend that you only transfer the cakes once as they are fragile and difficult to hold together once removed from the parchment paper.

8. Frost the cake once completely cooled with 'Chocolate Mousse Frosting' (recipe below), and refrigerate until ready to serve. The icing will melt in really warm conditions but should be fine for a few hours in cooler settings.

Notes:

Approximately 3/4 cup dry quinoa will yield 2 cups cooked quinoa. I like to soak

it overnight (optional), rinse, and then cook it in 1.5 cup water by bringing the

water to a boil, adding the quinoa and then reducing to a simmer. Cover and cook

for 10-12 minutes (or according to package directions). Quinoa should be soft and

fluffy, almost overdone— you don’t want any crunchy pieces in the cake!

Enjoy!

Chocolate Mousse Frosting

1 can unsweetened, full-fat coconut milk

1/4 cup plus an additional 1 Tbsp cocoa powder

1/2 tsp pure vanilla flavouring (alcohol-free)

Agave to taste (start with 2 tsps)

3. Frost well-cooled cake and store in the refrigerator until ready to serve.

Enjoy!

Recipes

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