Warm Thanksgiving Kale and Squash Salad

Prep Time

30 minutes

Cooking Time

20 minutes

Yields

6 people

Ingredients

• 1 large purple turnip, washed, diced into 1/2" cubes w/ skin

• 1/2 acorn squash, washed, seeded, diced into 1/2" cubes w/ skin

• 1/2 small butternut squash, washed, seeded, diced into 1/2" cubes w/ skin

• 2 tbs. coconut or avocado oil (for baking)

• 1/2 head of kale, sliced paper thin crosswise

• 1/2 head of Lacinto Kale, sliced paper thin crosswise

• 1 tbs. each, raw pumpkin seeds, ground flax seeds, crushed pecans

• 2 tbs. dried cranberries

• 1 tbs. fresh flat leaf parsley, chopped

• 2 carrots, diced small, sea salt and pepper to taste. Add gomasio for flavor (optional)

• 2 tbs cold pressed EV olive oil or avocado oil

Directions

1. Preheat oven to 375 degrees.

2. Place the diced turnip, acorn and butternut squash in a large baking tray.

3. Cover with 1-2 tbs. of the extra virgin olive oil or avocado oil, mix until coated and top with sea salt and pepper.

4. Bake for 20-30 minutes, checking and turning over halfway through. When the veggies are baked, place them in a large bowl and add all of the other ingredients, mix well making sure everything is coated with the fresh olive oil.

5. Add sea salt, gomasio and pepper to taste and serve warm.

Credit

Courtesy of Amanda Andruzzi

Super Easy Walnut-Seed Bread

Prep Notes

Cooking Time

45 minutes

Yields

1 medium bread

Ingredients

• 1/2 cup hemp seeds

• 1/2 cup sunflower seeds

• 1/4 cup ground flax

• 1/4 cup psyllium husks

• 2 tablespoons chia seeds

• 1 1/2 cups rolled oats

• 1/2 cup toasted walnuts, coarsely chopped

• 1/2 cup raisins

• 1 3/4 cups water

• pinch Himalayan salt

Directions

1. Place all dry ingredients in medium bowl. Stir to combine.

2. Add water, stir well until all water is incorporated.

3. Leave covered on counter for at least 1 hour. You can leave this over-night, also.

4. Pre-heat oven to 350.

5. Transfer to parchment-lined glass loaf pan or a silicone loaf pan.6.Bake for 45 minutes. Let sit for 15 minutes before removing from pan.

6. Slice, toast and enjoy!

Pumpkin Pie with Pumpkin Seed Crust

Prep Time

15 minutes

Cooking Time

60 minutes

Yields

8 people

Ingredients

Crust

• 1 cup almond flour, plus more for rolling the dough

• 1/3 cup hulled, raw, unsalted pumpkin seeds

• 1 Tbsp. of sweetener: either pure Maple Syrup, Raw Honey, Coconut Sugar, or Monk Fruit Sweetener

• 1/4 tsp. sea salt

• 4 Tbsp. cold unsalted butter, cut into bits

• 1 tsp. apple cider vinegar

• 2 tsp. - 1 Tbsp. cold water

Filling

• 2 farm fresh eggs

• 15 - 16 ounces fresh, baked or steamed pumpkin pureed until smooth

• 1 cup farm fresh milk, or almond or rice milk

• 1/2 cup sweetener: either pure Maple Syrup, Raw Honey, Coconut Sugar, or Monk Fruit Sweetener

• 1 1/2 tsp. ground cinnamon

• 1 tsp. freshly grated nutmeg

• 1/2 tsp. ground allspice

• 1/2 tsp. salt

• 1 tsp. vanilla extract

• Optional: Serve with sweetened whipped cream or raw banana ice cream and sprinkle with pumpkin seeds for garnish.

Directions

Crust

1. Put the flour, pumpkin seeds, and salt into food processor with fitted metal blade. Process until pumpkin seeds are finely ground.

2. Add the butter and pulse until mixture resembles coarse meal.

3. Add sweetener of choice, vinegar, & cold water and pulse until mixture clumps.

4. Roll into ball and flatten on parchment paper pressing into a large flat circle and chill until firm, about 30 minutes.

5. Preheat oven to 400°.

6. On lightly floured board, roll dough into a 12" circle and transfer to 10" pie plate pressing into bottom and up sides. Finish edges. Prick with fork in several places. Line with parchment paper or foil and weight with dried beans or rice. Place in oven for about 10 - 12 minutes. Remove from oven and let cool. Lift parchment or foil and weights and remove them from baked shell. Set aside.

7. Reduce oven temperature to 350°.

Filling

1. In mixing bowl, place egg, pumpkin, milk, sweetener of choice, cinnamon, nutmeg, allspice, salt, and vanilla.

2. Whisk until smooth.

3. Pour into baked pie shell.

4. Bake until filling doesn't jiggle. About 35 - 45 minutes. Set pie on rack.

5. Serve room temperature or chilled with whipped cream and whole pumpkin seeds if desired.

Notes

Variation for Crust: Use unsalted sunflower seeds or walnuts in place of the pumpkin seeds. 

Variation for Filling: Use canned pumpkin. 

Credit

Courtesy of Amie Guyette Hall

Bread-Free Holiday Stuffing Recipe

Prep Notes

Enjoy this Holiday essential without the bread! 

Cooking Time

40 min.

Yields

6 hearty servings

Ingredients

• 4 Tbs. ghee or bacon grease

• 1 head cauliflower, cut into florets

• 2 - 3 cups diced butternut squash

• 1 onion, diced

• 2 cloves minced garlic

• 8 oz chopped mushrooms of choice (I've used chanterelles, baby bellas, or shitakes)

• 1 granny smith apple, diced

• 1/2 tsp. chopped fresh thyme

• 1/2 tsp. chopped fresh rosemary

• Sea salt and pepper

Directions

1. Preheat the oven to 400 and line two baking sheets/glass baking dishes with unbleached parchment paper. Put the cauliflower on one sheet, and the squash on the other. Toss the cauliflower and squash each with 1 Tbs. of melted cooking fat.

2. Roast until the cauliflower is tender and has golden brown edges, about 30 minutes. Stir halfway through. Roast the squash until golden and tender, stirring halfway through, about 40 minutes.

3. Meanwhile, melt the last 2 Tbs. cooking fat in a heavy skillet. Add the onion and cook for about 10 minutes, stirring frequently, over medium head until soft and almost caramelized.

4. Add the garlic, cook for a minute. Add the mushrooms and cook for about 10 minutes, stirring occasionally. Finally, add the diced apple and sauté for about 5 minutes, until softened but still firm. If necessary, add another tablespoon of fat.

5. Finely chop the herbs. In a large serving dish, toss together all the components: the squash, cauliflower, and mushrooms. Season with the herbs, salt and pepper.

Baked Parsnip and Apple Latkes

Prep Time

10 minutes

Cooking Time

30 minutes

Yields

6-8 latkes

Ingredients

• 1 cup parsnip, shredded (or try using a sweet potato!)

• ½ cup apple (skin peeled though I often leave mine on), shredded

• ¼ cup yellow onion, shredded

• 1 teaspoon salt (kosher salt works well)

• Freshly ground black pepper

• 1 egg

• Coconut or olive oil spray

Directions

1. Preheat oven to 450 degrees.

2. Shred the parsnip, apple, and onion. Squeeze out any excess liquid from the shredded ingredients and place them in a large bowl. Add egg, salt and pepper, and mix well.

3. Form the mixture into six balls, and place them on a tray lined with parchment paper, then flatten them out. Spray or brush them with coconut oil.

4. Place the tray in the oven on the top shelf for about 30 minutes.

5. Top with the usual applesauce and/or sour cream or some Greek yogurt!

Almond Flour Shortbread Cookies: A Delish Gluten Free Holiday Treat

Prep Notes

Be sure to have parchment paper!

Yields

23 cookies

Ingredients

• 2 1/2 cups almond flour

• 1/4 tsp sea salt (unrefined is best if you can)

• 1 cup almonds, toasted and chopped

• 5 tbs honey (*OR 3 tbs molasses +1tbs honey if you are adding 1/4 tsp of nutmeg, 1/4 tsp of clove and 1/4 tsp ground ginger!)

• 1/2 cup unsalted butter, ( OR ghee or coconut oil), (organic from grass-fed cows if possible) Melted.

• 1 tbs vanilla extract (one other variation is to make them chocolatey add 1/4 cup cocoa powder and 1/4 tsp or 1/2 tsp cinnamon)

Directions

1. Preheat oven to 350 degrees F.

2. In a large bowl, combine the almond flour, sea salt, and toasted, chopped almonds (add any other spice and/or cocoa if you opt for that).

3. In a smaller bowl, mix together the honey, melted butter and vanilla.

4. Combine the wet ingredients with the dry.

5. Tear off a large piece of parchment paper. Set it on the counter and place the cookie dough in the center. Form the dough into a large log about 2 1/2 inches in diameter.

6. Wrap the log with the parchment paper and place in the freezer for one hour, or until firm.

7. Remove from the freezer and unwrap. Cut into 1/8 inch thick slices.

8. Line a cookie sheet with another sheet of parchment paper (or use a Silpat). Place the cookie slices on the cookie sheet with space between them.

9. Bake for 7 to 10 minutes in the oven or until lightly golden.

10. Cool before enjoying. Store cookies in an airtight container.

Wild Rice

Prep Time

5 minutes

Cooking Time

60 minutes

Yields

4 people

Ingredients

• 1 cup wild rice

• 4 cups water

• Pinch of sea salt

Directions

1. Wash and drain rice.

2. Bring rice and water to a boil.

3. Add salt.

4. Turn heat to low, cover and simmer for 45-50 minutes.

5. Grain is ready when black seeds open up.

6. Mix and serve.

Notes

Try half wild rice and half long grain brown rice.

Thai Quinoa

Prep Time

5 minutes

Prep Notes

Cooking Time

15 minutes

Yields

4 servings

Ingredients

• 1 cup dry roasted quinoa

• 2/3 cup coconut milk

• 1 cup water

• A pinch of sea salt

• 1/2 cup red pepper, diced

• 2 cloves garlic, minced

Directions

1. Rinse quinoa.

2. Bring coconut milk and water to a boil.

3. Add quinoa, salt, and garlic.

4. Bring back to a boil, cover, and reduce heat.

5. Cook for 12-15 minutes or until the liquid is absorbed.

6. Remove from heat and stir in red peppers and sesame oil.

7. Let sit covered for 5 minutes then serve.

Super Easy Walnut-Seed Bread

Prep Notes

Cooking Time

45 minutes

Yields

1 medium bread

Ingredients

• 1/2 cup hemp seeds

• 1/2 cup sunflower seeds

• 1/4 cup ground flax

• 1/4 cup psyllium husks

• 2 tablespoons chia seeds

• 1 1/2 cups rolled oats

• 1/2 cup toasted walnuts, coarsely chopped

• 1/2 cup raisins

• 1 3/4 cups water

• pinch Himalayan salt

Directions

1. Place all dry ingredients in medium bowl. Stir to combine.

2. Add water, stir well until all water is incorporated.

3. Leave covered on counter for at least 1 hour. You can leave this over-night, also.

4. Pre-heat oven to 350.

5. Transfer to parchment-lined glass loaf pan or a silicone loaf pan.6.Bake for 45 minutes. Let sit for 15 minutes before removing from pan.

6. Slice, toast and enjoy!

Sunny Buckwheat

Prep Time

10 minutes

Prep Notes

Cooking Time

20 minutes

Yields

4 servings

Ingredients

• 1 cup kasha

• 2 cups water

• 1/2 tsp sea salt

• 1 small handful of green beans, chopped

• 1 yellow crookneck or patty pan squash, chopped

• 1/4 cup roasted sunflower seeds

Directions

1. Dry-roast buckwheat in a 350° F oven for 5-10 minutes or until it's nutty and golden brown. Shake the tray once or twice to make sure the grain is roasting evenly.

2. Bring water to a boil.

3. Slowly add the buckwheat and let the water return to a boil.

4. Turn heat down and simmer.

5. Add beans and squash to the grain after it has cooked 10 minutes.

6. Continue cooking 10 more minutes.

7. Stir in sunflower seeds, fluff, and serve.

Notes

Try green zucchini or snow peas instead of green beans. Try pumpkin or other seeds in place of sunflower seeds.

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.

Morning Kasha

Prep Time

5 minutes

Prep Notes

This recipe is best made when you have leftover cooked kasha. If you are making the kasha fresh, allow for additional time.

Cooking Time

2 minutes

Yields

4 servings

Ingredients

• 1 cup cooked kasha

• 1 apple, diced

• 2 tbsps almond or cashew butter

• 2 tbsps water (use more if needed)

• 1 tsp cinnamon

• Dairy or non-dairy milk

• Maple syrup

Directions

1. Place cooked kasha in a steamer over boiling water and steam until warm

2. Combine warm kasha and apple in a breakfast bowl.

3. In a separate bowl, mix nut butter with 2 tablespoons of water.

4. Blend with fork until the consistency becomes creamy and add a bit more water as needed (mixture should not be too runny).

5. Pour nut sauce over kasha and apples and mix well.

6. Sprinkle with cinnamon and drizzle with maple syrup.

7. Add a splash of the milk of your choice.

Notes

Use the leftovers for breakfast!

Millet with Roasted Sunflower Seeds

Prep Time

5 minutes

Cooking Time

45 minutes

Yields

4 people

Ingredients

• 1 cup millet

• 1/2 cup sunflower seeds

• 3 cups water

• Pinch of sea salt

Directions

1. Wash and drain millet.

2. Dry-roast sunflower seeds in a skillet over medium heat until they smell nutty, approximately 4 minutes.

3. Bring water to boil and add millet and seeds.

4. Cover and simmer for 30 minutes.

5. When done, fluff and let sit for 10 minutes. Mix, serve and enjoy.

Notes

If millet is too dry for you, add more water when cooking. Or add a tablespoon of olive oil when it is done.

Spicy Chai

Ingredients

• 1 cinnamon stick

• 6 whole green cardamom pods

• 6 whole cloves

• 1 (1-inch) piece ginger root, peeled and thinly sliced

• 4 whole black peppercorns

• 3 cups water

• 2 single-serve black tea bags or 1 tablespoon loose black tea (Darjeeling is good)

• 2 tablespoons of sweetener or less depending on taste and what type of sweetener you use. Stevia, monk fruit sweetener, real maple syrup, or raw honey all work, choose depending on preference and health issues.

• 1 cup low-fat milk (or almond, rice milk)

Directions

1. Place cinnamon, cardamom, cloves, ginger, peppercorns and water into a small pot and bring to a boil.

2. Cover, reduce heat and simmer for 5 minutes. Remove from heat and set aside to let steep for 10 minutes.

3. Return pot to the heat and bring to a boil.

4. Remove from heat, add tea, cover and set aside to let steep for 3 to 5 minutes.

5. Strain through a fine mesh sieve, discarding solids, then return liquid to the pot.

6. Stir in sweetener and milk and heat over low heat for 1 minute.

Mint Lassi

Prep Time

5 minutes

Yields

2 people

Ingredients

• 1 teaspoon ground cumin

• Dash of black pepper

• 1 cup plain yogurt

• 1/2 cup loosely packed fresh mint leaves

• 1/2 teaspoon salt

• 2 cups water

Directions

1. In a skillet, dry roast cumin and black pepper.

2. Stir frequently, until the aroma is released.

3. Combine cumin and pepper, along with all the other ingredients, into a blender.

4. Mix at high speed until mint leaves are well blended.

5. Serve.

Notes

This is a drink used in Indian culture to aid in digestion. Traditionally they use black salt which can be found in Indian food markets. For a different taste ground cardamom or ground fennel in place of the cumin. Try different types of yogurt: cow, sheep, goat or soy.

Immune-boosting Green Tea Latte

Ingredients

• ½ tsp matcha green tea powder (most health food stores carry it)

• Pinch cinnamon (to your liking)

• 2 TBS Boiled water

• 1 cup Almond, Rice or Hemp milk (I often use Coconut Milk or my homemade almond milk). Note: Don't use dairy milk as it actually blocks the absorption of the beneficial parts of the green tea!

• 1 or 1/2 tablespoon pure coconut oil (optional but I always add it, so many good reasons why we need it.)

• ¼ tsp vanilla extract

• ½ tsp raw honey or stevia to taste (optional)

Directions

1. Whisk together the matcha powder and cinnamon with the water until fully dissolved.

2. Meanwhile warm the "AMOC" (Alternative Milk Of Choice) in a saucepan until hot, but not boiling. Pour in the green liquid and the vanilla extract. Next using a handheld immersion blender OR place all in a blender (or shake vigorously if using a hand held bottle), blend the tea & milk till fully incorporated, since the milk is warm it should just naturally froth up. Taste, and add preferred sweetener if too bitter (this will depend on the type and grade of matcha you have)

3. Pour into a mug and enjoy.

Heart Healthy Smoothie

Ingredients

• 1 and 1/2 cups frozen strawberries

• 1 cup coconut milk

• 2 large leaves collards, kale, or chard, ribs removed, leaves torn into large pieces

• 2 tablespoons unsweetened raw cacao powder

• 2 tablespoons coconut milk or more to taste

• 2 tablespoons virgin coconut oil or flax oil (optional)

• 1 tablespoon chia or hemp seeds

Directions

1. In the jar of a blender, combine the strawberries, coconut milk, greens, cacao powder coconut milk, oil, seeds and puree until smooth.

2. Add more coconut milk to taste and serve.

3. If your fruit isn't frozen, just add some ice cubes.

Note: Flax oil should never be heated, as it turns rancid when heated.

Ginger Lemon Tea

Ingredients

• 8 cups water

• 4 oz ginger root sliced

• 2 lemons, peel only

• 1/4 c raw honey or Stevia

Directions

Bring water to a boil. Add ginger root, lemon peel, honey and let steep for at least one hour. Stir in sugar until dissolved and then strain. Can be served hot or chilled.

Cucumber Water

Prep Notes

• For extra flavor garnish each drink with a mint leaf or wedge of lime.

• For a crisp taste add a handful of mint leaves when blending.

Ingredients

• 1 large cucumber

• 3 cups water

Directions

• Peel cucumber and slice in half, length wise.

• Scoop out seeds with a spoon.

• Cut cucumber into chunks.

• Put cucumber and water into a blender and puree.

• Serve immediately.

Notes

Almond Milk

Ingredients

• 1 cup raw almonds

• 4 cups water

• 1 tablespoon pure vanilla extract or one vanilla bean, split

• Pinch of pink himalayan sea salt

• 1 tablespoon coconut oil (optional but encouraged)

Directions

1. Cover the almonds with water and soak overnight. 
2. Drain and rinse the almonds. Blend them with the water, vanilla and coconut in a high-powered blender until pureed.
3. Squeeze the pulp through the nut milk bag.

Notes

I was inspired to post this after a great talk with Treasure, a friend/artist who's work i've been following for at least 10 years. So in her honor I am sharing this one and also because clients often ask me about this as well. This is one of my easiest and favorite healthy gut recipes i've been making for many years. I've also used other nuts or seeds in place of the almonds. It's fun to play around with. Soaking means they sprout enough to boost nutrient density and easier digestibility (yay!). Plus it's fun and economical. 

Check out Treasure's work here: http://treasurefrey.com/