Granola

Ingredients

• 1/2 cup raw pumpkin seeds

• 1/2 cup sunflower seeds

• 1/4 cup chia seeds

• 1/3 cup unsweetened shredded coconut

• 1 tbsp sesame seeds

• 3/4 cup unsweetened coconut flakes

• Pinch of salt

• 1/4 cup coconut oil

• 1 1/2 tsp vanilla extract

• 1–2 tbsp classic or golden monk fruit sweeteners or maple (optional)

Optional

• * You can also use butter or ghee in place of the coconut oil if so desired. I have done a version that was 1/2 coconut oil and 1/2 ghee which was my very favorite!

• * 2-3 heaping tsp cinnamon or any other spices you like. I have made this with pumpkin pie spice mix and various other blends and it is always delish!

• * Add: 2 or more heaping TBS ground flax

• * Add: If you do tolerate nuts well then adding in any variety of well chopped almonds, walnuts, pecans or macadamia is great but not necessary— the recipe is great “as is”.

• * For a fun twist, make a chocolate version!

• Add 1-2 of the below ingredients to make cereal chocolately and delicious!

• 1-2 tbsp unsweetened cacao powder

• 1/3 cup sugar-free dark chocolate chips or roughly chopped 90% dark chocolate bar

• 2-3 tbsp cacao nibs

• 2 tsp cinnamon

Instructions

1. Preheat oven to 300 degrees and line baking sheet with parchment paper.

2. In a large mixing bowl, mix together pumpkin seeds, sunflower seeds, chia seeds, shredded coconut, sesame seeds, coconut flakes, and salt.

3. Warm coconut oil/butter/ghee and mix with sweetener of choice plus vanilla on low heat and add any spices you like.

4. Mix into the dry ingredients and stir so it’s all well coated.

5. In an even layer, spread mixture onto prepared baking sheet and transfer baking sheet to oven and bake until ingredients are golden, about 15-20 minutes, stirring halfway through and checking so the edges don’t burn.

6. Remove baking sheet from oven, allow cereal to cool slightly before serving or storing in a glass container.

Recipe Notes

Sweetener: The sweetener in this recipe is optional, but I would suggest using it. You can
substitute golden monk fruit sweetener in for classic monk fruit sweetener. Additionally, erythritol or Swerve can be substituted in for monk fruit sweetener at a 1:1 ratio. Storage: Store this granola is in a sealed glass jar or an airtight container kept at room temperature. Storing like this should ensure it stays fresh for up to 2 weeks. Make sure the granola is fully cooled before storing so that it remains crunchy.

Possible ways to serve granola with

* Greek yogurt
* Coconut yogurt (or other non-dairy yogurts)
* Coconut milk (from a container or make your own!)
* Fresh berries, like raspberries or blueberries

Buckwheat Banana Muffins

Ingredients

• 1 cup buckwheat flour (I use soaked buckwheat groats sometimes)

• 1 tablespoon ground flax or chia seeds

• 3 tablespoons water

• 1 1/2 teaspoons ground cinnamon

• 1/4 teaspoon salt

• 1 1/2 tablespoons coconut oil (or butter if desired), melted

• 3 ripe bananas , mashed (about 1 1/4 cups)

• 1/4 cup water , or non-dairy milk

• 1 teaspoon baking soda

• 1 tablespoon apple cider vinegar

• 3/4 cup chopped walnuts (optional)

Directions

1. Preheat your oven to 350F and line a standard muffin tin with 12 parchment cups or with silicone cupcake containers.

2. In a medium mixing bowl, combine the ground flax or chia seeds with the 3 tablespoons of water, and mix well. Allow to set for 5-10 minutes, until it gels together. Add in the buckwheat flour (or if groats add those first and blend till smooth), cinnamon, salt, coconut oil, mashed bananas and water or milk, and stir until a uniform batter is formed. Add in the baking soda and vinegar, and mix quickly to distribute throughout the batter.

3. Gently fold in the walnuts, or other add-ins, then use a 1/4 cup to scoop the batter into the paper muffin liners, filling them about 3/4 of the way full.

4. Bake at 350F for about 20 minutes, until the centers are firm and the tops are starting to crack. Allow to cool for 5 minutes in the pan, then transfer the muffins to a wire rack to cool completely.

5. These muffins can be stored at room temperature for a couple days, but for best shelf life, store them in a sealed container in the fridge..

Homemade Coconut Yogurt

Ingredients:

• 4 cups of coconut meat (see note below for alternative), chopped 

• 2 cups of raw coconut water (about)

• 1 teaspoon of vanilla extract

• ½ teaspoon of probiotic powder (I recommend Usana!) or dairy-free yogurt starter (2 packets of Usana brand probiotic works well)

• Pinch of unrefined sea salt

• 1 teaspoon of raw honey 

Preparation:

1. Blend all ingredients, except probiotic, in a high-speed blender, adding the coconut water slowly to a smooth and creamy consistency.

2. Blend in the probiotic on a much slower speed.

3. Pour yogurt into a one-quart mason jar leaving about 3 inches of space at the top. 

4. Cover with the lid and allow yogurt to ferment at about 105 degrees for 8 hours. To do this, just place the jar inside your oven with the door closed and the oven light turned on. You can leave the yogurt to ferment for up to 24 hours when using your oven.

5. Once fermented, you can add some additional raw honey (generally this is not needed) and refrigerate the yogurt for at least 4 hours.

6. The yogurt is now ready to be enjoyed. Add any toppings/mix-in’s of choice or use as a base for dressings/sauces that call for yogurt!

   ***OPTION:  You can also use canned organic coconut milk instead of fresh coconut meat and coconut water –use 2 cans. The brand we like is Native Forest (see below). It is available on Amazon or sometimes at Trader Joes or other local markets. To thicken it to desired consistency, use organic unsweetened coconut shreds (www.tropicaltraditions.com) 

Spinach egg muffins

Ingredients: 

• 9 large eggs

• 2 cups loosely packed baby spinach, chopped

• 1 cup cooked quinoa

• Salt and Pepper or other herbs and spices to your liking. Adding things like cilantro and parsley are ALWAYS a plus. Use them often and generously

Directions:

Heat oven to 350° and coat a 12-cup muffin tin with cooking spray.  In a large bowl, stir together all ingredients. Season with salt and pepper.  Pour egg mixture into muffin cups.  Bake 20 to 25 minutes, until muffins are cooked through.  Cool completely before storing in an airtight container in the fridge for up to 4 days. Alternatively, egg muffins will keep in an airtight container in the freezer for up to 3 months.  Reheat muffins in the microwave, or in a 400° oven or a toaster oven on high for 5 minutes.

Cinnamon Chia-Berry Breakfast Bowl

Ingredients: 

• 3 tablespoons whole chia seeds

• 1/4 teaspoon ground cardamom and cinnamon (to your liking)

• 1/2 cup warm filtered water or warm nut milk

• 1/2 cup organic low-glycemic berries (blackberries, blueberries and raspberries)

• 2 tablespoons hemp seeds (can also sprinkle in raw pumpkin or sunflower seeds)

• 2 tablespoons unsweetened coconut flakes (optional)

Directions:

In a soup or cereal bowl, combine the chia seeds, cardamom, and cinnamon. Then, pour the water or nut milk over the mixture. let rest to firm up, about 20 to 30 minutes. In the meantime, wash the fruit and slice into bite-sized pieces, if needed. Top the thickened chia seed pudding with the berries, coconut flakes and any seeds. Let soak in fridge to thicken. Enjoy!

Blueberry Banana Nut Smoothie

Ingredients: 

1 cup frozen blueberries2 tbsp. almond butter2 tbsp. pumpkin seeds2 tbsp. chia seeds2 tbsp. hemp seeds4 whole walnuts3 whole brazil nuts1 banana (I prefer when it’s frozen)1 tbsp. extra-virgin coconut oil1/2 cup unsweetened almond milk1 cup waterAlso add plenty of cinnamon

Instructions:

Combine all of the ingredients in a blender. Blend on high speed until smooth, about 2 minutes. If the shake is too thick, add more water until you reach a thick but drinkable consistency. Serve chilled. This will be very filling, I’m sure, so you can either share it or drink for breakfast and then the rest later in the day. Such fantastic nutrition for you!

Glorious Green Smoothie

Ingredients

• 2 cups dark leafy greens

• ½ cucumber, roughly chopped

• ½ avocado

• 1 teaspoon (or more) grated ginger

• 1 tablespoon mint leaves

• ½ cup blueberries

• 3 tablespoons pumpkin seeds

• 2 tablespoons hemp seeds

• 1 tablespoon chia seeds

• Juice of ½ lemon

• 2 cups filtered water

Directions

Step 1 Pop all of these beautiful ingredients into a blender and blend until smooth.

Step 2 Divide into two glasses and enjoy with your favorite person! ; ) OR save the other glass for later…..

Golden Milk

Ingredients

• 1 cup unsweetened coconut, rice, or almond milk

• 1/4-1/2 teaspoon turmeric paste (or just add powder OR, if possible, freshly peeled and grated turmeric)

• 1 teaspoon coconut oil

• Few shakes of freshly ground pepper

• Generous dash of vanilla

• Raw local honey or maple syrup to taste

• Sprinkle of cinnamon to taste

Golden Milk is flavored by black pepper, which enhances the absorption and the anti-inflammatory effects of the turmeric.  Plus, black pepper contains a number of essential nutrients, including manganese, vitamin K, and iron; it is often used to calm digestive issues.  The coconut oil helps your body actually absorb the nutrients from the other ingredients; plus it tastes great!

Easy Egg Muffins

Ingredients:

• 9 large eggs

• 2 cups loosely packed baby spinach, chopped

• 1 cup cooked quinoa

• Salt

• Pepper or other herbs and spices

• Get creative with adding in a variety of herbs and spices to this one! I love it with curry powder!

Instructions:

Heat oven to 350° and coat a 12-cup muffin tin with cooking spray. In a large bowl, stir together all ingredients. Season with salt and pepper. Pour egg mixture into muffin cups. Bake 20 to 25 minutes, until muffins are cooked through. Cool completely before storing in an airtight container in the fridge for up to 4 days. Alternatively, egg muffins will keep in an airtight container in the freezer for up to 3 months. Reheat muffins in the microwave, or in a 400° oven or a toaster oven on high for 5 minutes.

Chia Seed Breakfast Pudding

Ingredients:

• 3 tablespoons whole chia seeds

• 1/4 teaspoon ground cardamom AND cinnamon

• 1/2 cup warm filtered water or warm nut milk

• 1/2 cup organic low-glycemic berries (blackberries, blueberries and raspberries)

• 2 tablespoons hemp seeds (can substitute toasted or raw pumpkin or sunflower seeds)

• 2 tablespoons unsweetened coconut flakes (optional)

Instructions:

In a soup or cereal bowl, combine the chia seeds, cardamom, and cinnamon. Then, pour the warm water or nut milk over the mixture. Let rest to firm up, about 20 to 30 minutes. In the meantime, wash the fruit and slice into bite-sized pieces, if needed. Top the thickened chia seed pudding with the berries, coconut flakes and any seeds. This easy breakfast option can be prepared ahead of time and you can double the recipe for more. Enjoy!

Whole food breakfast Smoothie

 (Inspired by Dr Mark Hyman)

Ingredients:

• 1 Cup frozen blueberries

• 2 tbsp. almond butter

• 2 tbsp. pumpkin seeds

• 2 tbsp. chia seeds

• 2 tbsp. hemp seeds

• 4 whole walnuts

• 3 whole brazil nuts

• 1 or 1/2 banana (i prefer when it’s frozen)

• 1 tbsp. extra-virgin coconut oil

• 1/2 cup unsweetened almond milk

• 1 cup water

• Plenty of cinnamon

Instructions:

Combine all of the ingredients in a blender. Blend on high speed until smooth, about 2 minutes. If the shake is too thick, add more water until you reach a thick but drinkable consistency. Serve chilled.

Glorious Green Smoothie

Ingredients:

• 2 cups dark leafy greens

• ½ cucumber, roughly chopped

• ½ avocado

• 1 teaspoon grated ginger

• 1 tablespoon mint leaves

• ½ cup blueberries

• 3 tablespoons pumpkin seeds

• 2 tablespoons hemp seeds

• 1 tablespoon chia seeds

• Juice of ½ lemon

• 2 cups filtered water

Instructions:
Pop all of these beautiful ingredients into a blender and blend until smooth. Divide into two glasses and enjoy with your favorite person!

How to Make No-Cook Overnight Oats Without a Recipe

The only ratio you need to remember is 1:1. You'll soak 1 part rolled gf oats with 1 part liquid, overnight. Use less liquid if you want thicker oatmeal, more if you like it runny.

You can use water or any type of milk -- almond milk, soy milk, coconut milk -- and feel free to add even a splash of orange juice if that's your thing! 

Instructions: 

1. Sweeten and flavor the oatmeal with whatever appeals to you: raw honey, pure fruit jam, real maple syrup, cinnamon, vanilla extract, citrus zest … the list goes on. Then get creative: Add nuts, cacao, dried fruit, raw unsweetened shredded coconut, seeds (definitely add a tablespoon of chia, ground flax, hemp seeds, sunflower and/or pumpkin seeds. If you do you may need a little extra liquid, because those will absorb more), berries, bananas or even nut butter.

2. Give it a stir, pack it into a jar, then let the jar sit overnight in the refrigerator.

3. In the morning, top with fresh ingredients -- fruits, granola, honey, a dollop of peanut butter -- or simply take the whole jar for the road!!

Another Recipe Option:

Use 1 can full fat organic coconut milk.

Pour into bowl with 1/3 cup chia seeds, vanilla, cinnamon, berries if you'd like, and any of the other above things I listed for taste, crunch, and texture. Add any desired sweetener to taste; stevia, raw honey, or maple syrup. Stir and soak for several hours in the fridge. Stir after soaking, and later when you're ready to eat it add any extra nuts or a banana on top.

Play around with different mixtures. It's fun to try different ones but my WHOLE aim with choosing these for you is that it's EASY to make in advance and then you just have it ready to go! Yes, in a jar you can take with you!!

Warm Apple Smoothie

Ingredients

• 1/2 lemon

• 2 cup (warmed) water

• 1 green apple, roughly diced

• 2 handfuls of baby spinach

• 1-inch ginger, peeled (or powder if you need)

• 1 Tbsp cinnamon

• Scoops protein powder that you have been using

Directions

Juice 1/2 a lemon and pour the juice into a blender
Add the (WARMED) water, apple, spinach, ginger, cinnamon and protein powder and blend until very smooth.
You can enjoy at this apple cider smoothie at room temperature or warmed with the water you add.

Oatmeal Pancakes or Waffles

Prep Time

10 minutes

Prep Notes

Cooking Time

10 minutes

Yields

2 servings

Ingredients

• 2 cups rolled oats

• 1 cup water

• 1 cup non-dairy milk

• 1 banana

• 2 tbsps maple syrup

• 1/4 tsp sea salt

• 1 tsp vanilla extract

• 2 tsps oil

Directions

1. Place all ingredients except oil into a blender and blend until smooth.

2. Let stand 15-20 minutes until batter thickens.

3. If batter is too thick to pour easily, add a little water.

4. Heat oil in frying pan or skillet.

5. Pour batter, by 1/4 - 1/2 cup, into pan and cook for 2-3 minutes on each side.

6. For waffles: pour into a heated waffle iron and cook for 10 minutes.

Notes

For variations:

• Try adding chopped walnuts to the pancake batter.

• Try topping with raw honey, maple syrup, raw almond, or peanut butter, jam, chia seeds, shredded coconut, or fresh fruit.

Pumpkin Seed Muffins

Prep Time

10-15 minutes

Prep Notes

Cooking Time

30 minutes

Yields

12 muffins

Ingredients

• 10 dried apricots preferably unsulfured

• 2 cups loosely-packed shredded carrots (do not squeeze out the liquid)

• 1 cup almond flour

• 2 tablespoons coconut flour

• 1/4 cup pumpkin seeds

• 1 teaspoon ground cinnamon

• 2 eggs (vegan option: use two tablespoons of ground chia or flax mixed with six tablespoons of water)

• 1 tablespoon honey or maple syrup

• 1 tablespoon coconut oil

Directions

1. Preheat your oven to 350°F. Spray a muffin tin lightly with non-stick oil and set aside.

2. Place the apricots in a small bowl and cover with hot water to soak for at least 10 minutes. Drain the apricots and discard the water when ready to use.

3. Add the shredded carrots, almond flour, coconut flour, pumpkin seeds, and cinnamon to a large mixing bowl and stir to combine.

4. Next, place the eggs or egg substitute, honey(or maple syrup), coconut oil, and apricots in the bowl of a food processor. Turn on high for 20-30 seconds or until ingredients are combined.

5. Pour the mixture from the food processor into the mixing bowl with the dry ingredients. Stir together with a spatula and divide evenly into the muffin tin.

6. Bake the muffins for 30 minutes or until the tops start to turn a golden brown, but not burned.

Notes

Pumpkin Gingerbread Muffins

Prep Time

15 minutes

Prep Notes

Cooking Time

20-24 minutes

Yields

1 dozen

Ingredients

For the wet ingredients:

• 1 tablespoon chia seeds

• 3 tablespoons water

• 1 cup unsweetened pumpkin puree

• 1/3 cup melted coconut oil

• 3 tablespoons pure maple syrup

• 1/2 cup coconut palm sugar

• 1/4 cup blackstrap molasses

For the dry ingredients:

• 1 2/3 cups almond flour

• 1 tablespoon pumpkin pie spice

• 1 teaspoon baking soda

• 1 teaspoon baking powder

• 1/2 teaspoon fine sea salt

• Heaping 1/2 cup toasted chopped walnuts (optional)

Directions

1. Preheat the oven to 350F. Line a muffin pan with large paper liners. (this is my favorite brand as they never stick!)

2. In a mug or small bowl, whisk together the chia seeds and water. Set aside for a few minutes to thicken.

3. In a large bowl, whisk together the dry ingredients (spelt flour, pumpkin pie spice, baking soda, baking powder, and salt).

4. In a medium bowl, whisk together the wet ingredients until smooth (chia mixture, pumpkin puree, oil, maple syrup, coconut palm sugar, and molasses).

5. Add the wet mixture to the dry ingredients and stir until just combined. No patches of flour should remain. Be sure not to overmix the batter as spelt is a delicate flour.

6. If using, stir in the chopped walnuts. You can also reserve some for garnish on top, like in the photos.

7. Divide the batter equally between the 12 muffin liners. They should be about 3/4 full or a bit more. Add any reserved walnuts on top and gently push down (optional).

8. Bake the muffins for 20-24 minutes until a toothpick comes out clean.

9. Cool the muffins in the pan for 5-10 minutes, and then transfer each muffin onto a cooling rack until completely cool.

Notes

Crock Pot Yogurt

Prep Notes

Great, simple crock pot recipe!

Cooking Time

8-12 hours

Ingredients

• 1/2 gallon of full fat/whole organic milk

• Yogurt starter, according to the cultures instructions. You can find natural starter cultures and kits, as well as instructions, here!

Directions

1. Turn crock pot to low and pour in ½ gallon of milk.

2. Heat on low for 2½ hours.

3. Turn crock pot off and unplug it. Cool milk in the crock with the lid on for 3 hours.

4. After 3 hours, remove 1-2 cups of warmed milk and place in a bowl. To that milk, add a direct-set starter culture or starter yogurt, according to the culture's instructions. You can find natural starter cultures and kits here!

NOTE: For reusable (heirloom) yogurt starters, please activate the starter first, according to the instructions included with your starter. 

5. Thoroughly combine the milk and starter, mixing very well.

6. Pour the starter-milk mixture back into the crock pot with the rest of the milk and whisk thoroughly.

7. Place the cover back on the crock and wrap the entire crock pot in a thick bath towel or two.

8. Culture 8-12 hours or overnight.

9. After the culturing period, store in glass quart jars in refrigerator.

10. For optimum texture, refrigerate for at least 6 hours before using. 

Notes

NOTE: If your crock pot reaches temperatures greater than 115°F it will pasteurize raw milk, killing the raw milk's ambient bacteria. If your crock pot does not maintain a consistent temperature, results may vary.