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Green Beans with Onions & Red Peppers

Ingredients

  • 1 pound of green beans, stemmed and trimmed
  • 1 red bell pepper, seeded and cut into thin strips
  • ½ of an onion, cut into thin strips
  • 1 teaspoon coconut oil
  • 2 clove garlic, minced
  • Red pepper flakes, to taste
  • Sea salt and fresh cracked black pepper to taste.

Directions

  1. Parboil beans in boiling water until they are bright green, about 2-3 minutes. Drain and plunge into ice water to stop cooking.
  2. Heat coconut oil over medium high heat in a sauté pan.
  3. Saute peppers and onion until they begin to soften, about one minute.
  4. Add beans and cook another minute.
  5. Add garlic and cook until fragrant – about 30 seconds.
  6. Season with pepper flakes, salt, and pepper.

 

Oh So Sweet Shepherd’s Pie

Ingredients

  • 3 large peeled sweet potatoes, chopped into small cubes
  • Himalayan Salt, to taste
  • Freshly ground black pepper, to taste
  • ½-1 cup water
  • 1 cup chopped onions
  • 1 clove garlic, minced
  • 1 cup chopped celery
  • 1¼ cups peeled and diced carrots
  • 1 cup frozen green peas
  • 1/8 teaspoon dried thyme
  • 1/8 teaspoon dried rosemary
  • 1 tablespoon arrowroot starch
  • Cinnamon for topping
  • ¼ teaspoon Avocado oil and more for greasing pan

Instructions

  1. Preheat overn to 375 F, grease a casserole dish with avocado or coconut oil
  2. Steam the sweet potatoes for 15 minutes until soft
  3. Mash sweet potatoes, then add the almond milk. Blend the potato mixture with an electric hand mixer set to medium until smooth and fluffy, about 2 minutes. Season with sea salt and black pepper. Set aside.
  4. Heat ½ tsp. avocado oil and 2 Tbs. of water in a large skillet over medium heat. Cook the onions over medium-low heat until translucent, then add the garlic and cook for another minute. Add the celery, carrots, peas, thyme and rosemary. Increase the heat to medium-high.
  5. In a small bowl, whisk together the rest of the water and arrowroot until smooth, and add to the skillet. When the mixture gets close to boiling, immediately reduce heat. Add sea salt and black pepper, and season to taste.
  6. Pour the veggie mixture into the prepared casserole dish, spreading it evenly across the bottom.
  7. Spoon the sweet potato mixture over the vegetables, spreading to cover all the way to the edges of the dish.
  8. Sprinkle the top with cinnamon. Bake in a preheated 375ºF oven until the top is slightly browned, about 40 minutes.
  9. Let sit for 30 minutes before serving, enjoy!

Apple Cinnamon Bread

Ingredients

  • 2 cups quinoa flour (store-bought or made from the Vitamix)
  • ¼ cup flax seed meal
  • 1 ½ cups almond milk or coconut milk
  • 2 dates (optional for more sweetness)
  • 2 tablespoons raw honey or maple syrup
  • 2 cups chopped red delicious apples or other sweet ones
  • ½ teaspoon Himalayan salt
  • 1 teaspoon baking soda
  • 1 teaspoon cinnamon or pumpkin spice (add more for topping, optional)
  • ¼ teaspoon nutmeg
  • 1/8 teaspoon cardamom (optional)
  • avocado oil or coconut oil for greasing the loaf or cake pan

Directions

  1. Preheat oven to 350 F, grease a bread loaf pan or round/square cake pan
  2. Put all dry ingredients in medium mixing bowl (except apples)
  3. Put all wet ingredients including apples into a high-speed blender or food processor, blend/process until slightly smooth
  4. Pour wet ingredients into the dry bowl, mix well
  5. Pour batter into greased loaf or cake pan, sprinkle the top with some cinnamon or pumpkin spice
  6. Bake at 350F for 35-45 minutes, or until a fork comes out clean
  7. Let cool for 1 hour, enjoy!

 

Sesame Almond Cookies

Ingredients
  • 1 ¼ cups almond flour
  • ¼ teaspoon himalayan sea salt
  • ½ teaspoon baking soda
  • ⅓ cup honey or maple syrup
  • ⅓ cup organic tahini 
  • 1 tablespoon coconut oil
  • 1 tablespoon vanilla extract
  • ¼ cup sesame seeds (hulled)

Directions

In a large bowl, combine almond flour, salt and baking soda
In a smaller bowl, mix together sweetener, tahini, oil and vanilla
Mix the dry ingredients into the wet
Form the dough into 1 inch balls and roll in the sesame seeds
Place on a parchment paper lined baking sheet and flatten
Bake at 350° for 8-10 minutes until lightly brown
Cool on baking sheet and enjoy!

Amazing Warm Apple Crisps

Ingredients

  • 2 cups almond flour
  • ½ teaspoon sea salt
  • 1 teaspoon cinnamon
  • ¼ teaspoon cardamom or pumpkin spice
  • 1 Tspn melted coconut oil or 2-3 Tspn almond milk
  • ¼ cup raw organic honey or maple syrup 
  • 1 Tspn vanilla extract or powder
  • 5-6 medium apples, peeled, sliced, then chopped in half width-wise

Directions

In a large bowl, combine almond flour, salt, cinnamon and other spices

In a smaller bowl, combine oil, honey and vanilla

Stir wet ingredients into dry

Place apples in a 2 quart baking dish

Crumble topping over the apples

Cover and bake at 375° for 40 minutes on low rack

When apples are soft and their juices bubble, remove cover and bake 10 more minutes to brown crisp

Spiced Red Lentil and Butternut Squash Soup

Ingredients

  • 1 cup red lentils
  • 3-4 cups water
  • 2 cups butternut squash, cubed
  • 1 cup fresh tomato, cubed
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • ¼ tsp. turmeric powder
  • ¼ tsp. coriander powder
  • ¼ tsp. cumin powder
  • 1/8 tsp. cinnamon powder
  • 1 pinch nutmeg (optional)
  • 1 pinch cardamom (optional)
  • salt & pepper to taste
  • 1 tsp. avocado or coconut oil

Directions

In a large pot, add the oil, onion and garlic, sauté for 1 minute. Then add the butternut squash and sauté for another few minutes.

Add in lentils, water and all spices, bring to a boil.

Reduce heat and simmer for 30 minutes with lid on.

Enjoy with some quinoa or brown rice!

Spiced Red Lentil and Butternut Squash Soup

Ingredients

1 cup red lentils

3-4 cups water

2 cups butternut squash, cubed

1 cup fresh tomato, cubed

1 onion, chopped

2 cloves garlic, minced

¼ tsp. turmeric powder

¼ tsp. coriander powder

¼ tsp. cumin powder

1/8 tsp. cinnamon powder

1 pinch nutmeg (optional)

1 pinch cardamom (optional)

salt & pepper to taste

1 tsp. avocado or coconut oil

Directions

In a large pot, add the oil, onion and garlic, sauté for 1 minute. Then add the butternut squash and sauté for another few minutes.

Add in lentils, water and all spices, bring to a boil.

Reduce heat and simmer for 30 minutes with lid on. Check from time to time to see if more water is needed, add a bit at a time as necessary. Stir occasionally.

Enjoy with some quinoa or brown rice!

Grounding Techniques for Peace & Harmony

In the midst our busy lives, how do we find inner balance and harmony? With all that’s happening in the world right now, it’s easy to get caught up in the external chaos and allowing it to affect us deeply. Then combine that with our own pain, traumas and inner critic, this can make for a hard life here on earth. So how do we find more peace, freedom, and joy?
I’ve learned that having rituals and a spiritual practice can truly help us ground ourselves, and open the door to heightened awareness and self-love. 
Here are some wonderful rituals for you to try:
  1. Gaze at the stars at night for 2-4 minutes – look deeply behind the stars and connect with your highest self and greatest source of love. This is so healing and can recharge your soul.
  2. Look up at the early morning sun (before 9am for 2-4 minutes) – close your eyes, breath deeply and feel the sun shining on your face. Invite this beautiful vibrant light to come into your body and recharging your whole being.
  3. Stand barefoot on grass or the earth – imagine yourself growing roots and connecting with the earth’s energy. Breath deeply and feel yourself grounding with the earth, knowing that you are safe and supported. When you leave this spot, imagine the roots staying where they are and you become free of the roots. You can come back to this place anytime you need to ground yourself.
  4. Listen to bird songs – when you see birds, stop and take a listen, their sounds are so healing for your heart, spirit and soul. 
  5. Walk in nature – find a couple places that you love to walk or hike in, and make it a weekly ritual to walk there, alone or with a good friend. This can quickly lift your energy and spirits. 
  6. Breath deeply & meditate daily – make space in your day for this practice, even if it’s 10 minutes in the morning or at night. It can have profound effects on your health & wellness. If you don’t have a practice yet, I recommend the apps called “Insight Timer” or “Calm” that you can have right on your phone. Another options is to find a local or online resource that will help you to create a mindfulness practice. 
Here are some healing and grounding foods to help you along the way, try to incorporate more of these organic foods into your diet:
  • bananas
  • avocados
  • apples & pears
  • wild blueberries
  • sweet potatoes or yams
  • butternut squash or other winter squash
  • celery
  • rosemary, thyme, sage, & oregano
  • ginger & turmeric
  • lemon balm tea
  • rose hips tea
  • nettle leaf tea
  • dandelion tea
May you find more peace and harmony within yourself and may you share your gifts with all those around you. Thank you for being you!

Chewy Banana Oatmeal Cookies

Ingredients:

  • 1 flax egg (1 tablespoon flaxseed meal + 3 tablespoons water)
  • 1/2 cup almond butter or sunflower seed butter
  • 2 Tsp raw honey
  • 1 medium banana, mashed
  • 1 tsp vanilla extract
  • 1 cup gluten free rolled oats
  • 1 Tsp chia seeds
  • 1 tsp baking soda
  • 1 tsp cinnamon or pumpkin spice
  • ¼  teaspoon himalayan salt
  • ¼ cup chopped walnuts
  • ¼ cup raisins

Directions:

  1. Preheat oven to 350 degrees F. Line a baking sheet with parchment paper and set aside.
  2. Whisk together the flaxseed meal and water, and set aside.
  3. Stir together almond or sunflower seed butter, honey, banana and vanilla in a large bowl. Add flax egg and mix to combine.
  4. Add in oats, chia seeds, baking soda, cinnamon and salt to the bowl and stir together. Fold in walnuts and raisins.
  5. Drop 2 tablespoons of dough onto the baking sheet, this should make about 12 cookies.
  6. Bake cookies on center rack for 15 – 18 minutes until edges are golden brown. Remove and let cool on the pan for 5 minutes then transfer to a wire rack and cool completely. Enjoy!

Coconut Brown Rice

Ingredients:

  • 1 ½ cups organic brown basmati rice, soaked overnight
  • 1 can full fat coconut milk
  • 1 ½ cups water
  • ½ tsp coconut oil
  • 1 clove garlic, minced
  • 1 tsp ginger, minced
  • 1 bay leaf
  • 1 pinch turmeric powder
  • Salt to taste

Directions:

  1. Warm medium pot on medium heat, add oil, garlic, ginger and saute for 30 seconds
  2. Add rice, coconut milk, water, bay leaf, turmeric and salt
  3. Let it come to a boil, then reduce to low heat
  4. Let it simmer for 15-20 minutes until the rice is soft and cooked well, enjoy!

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