RECIPES

Love people; cook them healthy food.

After experimenting with good foods and bad foods, with cooking at home and eating out, with healthy and not so healthy choices, I can say with no doubt that there is no better way to eat well and to stay healthy than to COOK at home. My advice – keep it simple! Plan your meals, get the whole family involved, establish a family tradition of having at least one meal a day together, and find reasons to cook rather than not to.

 

HEALTHY “SWEET TOOTH“ FIXES

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BAKED OATMEAL

This is my favorite recipe. It was very helpful when my son had to give up gluten. It’s great for breakfast, snack, or a “sweet tooth”. You can play with flavors and proportions. You don’t have to be exact, but be creative and have fun with baking.

Ingredients:

  • 2 cups of old fashion oats

  • 1 cup quick oats

  • 2 cups of buttermilk, kefir, or water with 1Tbs lemon juice

  • 2 tsp baking soda

  • 1 tsp vanilla2 eggs lightly beaten

  • ¼ cup or melted coconut oil

  • ¼ - ½ cup maple syrup

Choose a flavor: cinnamon-raisin, apple, blueberry, chocolate ( add cocoa + chocolate chips), banana-walnut.

Method:

Mix buttermilk or kefir with oats in a medium bowl and leave on the counter for eight hours or overnight. Add the eggs, coconut oil, maple syrup, vanilla, and baking soda to the oat mixture and mix with a wooden spoon. Add the the ingredients that you choose for flavor. Transfer the mixture to a glass loaf pan and bake for 1 hr in a preheated oven on 350F.

Health facts:

•    nutrient dense 

•    fiber-rich 

•    low sugar  

•    can be made GF, dairy free, and egg free if using chia or flaxseed “eggs.” 

•    healthy and delicious! 

 
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CHAI TEA COOKIES

This is an easy and yummy recipe for parties or an occasional treat. I have been making these cookies every fall and winter since my older son was in preschool. One of the moms from the preschool shared with me a cookie, and than the recipe.

Ingredients:

  • 1 cup unsalted butter (2 sticks), softened

  • ½ cup granulated sugar

  • 2 tsp vanilla extract

  • 2 cups whole wheat pastry flour

  • 1 tsp cinnamon

  • 1 tsp ground cloves

  • 1 tsp ground cardamom

  • 1 tsp freshly grated ginger

  • ½ tsp salt

Method:

Preheat oven to 350F. Beat butter with sugar and vanilla in a large bowl until well combined and color becomes lighter. Add spices and mix it all well. Stir in flour until just combined. Make teaspoon size balls and place them on a parchment paper- lined baking sheet. Bake for about 15 to 20 minutes until golden brown. Optional: After the cookies are cooled, sprinkle them with powder sugar.

Health facts:

  • low sugar

  • whole grain

  • egg free, dairy free, can be wheat free if using spelt flower

  • contain Ayurvedic spices for naturally strong flavor and powerful health benefits

 
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Chocolate covered Strawberries

I make these chocolate covered strawberries for special occasions and when I want to impress my guests. When arranged on a nice platter, they look delicious and very festive. For extra fun, I serve them with a glass of champagne or wine on the side.

Ingredients:

  • 25 medium or large organic strawberries

  • 1 bag (10 onces) semi-sweet chocolate chips

  • coconut flakes or chopped nuts for decoration

Method:

Wash and dry the strawberries but keep the green stems on. Place the strawberries in the fridge to keep them cold.

Melt the chocolate chips in the double boiler (don’t let it come to boil) and turn the heat down. Holding the stem, dip each strawberry in melted chocolate and place it on a plate with waxed paper. Optional: After dipping the strawberries in the chocolate, you can dip the chocolate covered strawberries in coconut flakes or chopped nuts.

Place the plate with chocolate covered strawberries in the fridge for at least half an hour before serving.

Instead of strawberries, you can also use banana pieces, prunes, or dry apricots.

Health facts:

  • low sugar

  • low calories

  • no guilt dessert

  • rich in fiber, vitamin C, and antioxidants

 
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Lemon Cookies

I often serve these cookies with hot tea after my special Friday night restorative yoga class. They are easy to make, and people love them! Some people might not remember the yoga class, but they always remember the cookies.

Ingredients:

  • 1 cup unsalted butter (2 sticks), softened

  • ½ cup granulated sugar

  • 2 tsp vanilla extract

  • 2 cups whole wheat pastry flour (I use organic sprouted spelt flour)

  • 2 Tbs of fresh lemon juice

  • zest from one organic lemon

  • ½ tsp salt

Method:

Preheat oven to 350F. Beat butter with sugar and vanilla in a large bowl until well combined, and the color becomes lighter. Add the lemon juice and the zest an mix it all well. Stir in flour until just combined.

Make teaspoon size balls and place them on a parchment paper-lined baking sheet. Bake for about 15 to 20 minutes until golden brown.

Optional: After the cookies are cooled, sprinkle them with powder sugar.

Health facts:

  • low sugar

  • whole grain dessert

  • egg free, dairy free, can be wheat free if using spelt flower

  • real and wholesome ingredients

 

BEVERAGES

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Ayurvedic Cleansing Tea

Cumin, Coriander, and Fennel

This tea is often called CCF tea. It is usually recommended to drink between meals during the detox program. When cumin, coriander, and fennel are combined, they work together to support the lymphatic system and help the digestive system with assimilating nutrients and eliminating toxins.

Ingredients:

1 tsp of each: whole dried cumin, coriander, and fennel seeds*

5 cups of filtered water

Method:

Bring 3 cups of water to a boil and add the seeds. Lower the heat and simmer for 10 to 15 minutes covered with a lid. Strain the tea and drink it hot or room temperature (never cold) throughout the day.

*You can purchase these culinary herbs in bulk and place an equal amount of each in a jar, shake the jar to mix them well and store them covered with the lid. When ready to prepare the tea, place 3 tsp of the mix in the boiling water and follow the above instructions.

Health facts:

  • Contains iron

  • Contains antioxidants

  • Reduces inflammation

  • Improves digestion, absorption, and elimination

  • May improve metabolism and weight loss

 
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Super Power Smoothie 

This smoothie is my go-to breakfast during the summer. It is filling, energizing, and uplifting. It is loaded with nutrients without compromising a good taste.  It can be stored in the fridge for several hours and used during the day as "pick me up" snuck instead of coffee or another kind of stimulant. It is a good idea to drink this smoothie (or any smoothie) slowly. This way, we can allow for the digestive enzymes to release and help to digest and absorb the nutrients. 

Ingredients: 

  • 2 TBS chia seeds  

  • ½ cup of filtered water 

  • ½ cup of coconut water 

  • ½ cup coconut milk or other plant-based milk 

  • 1 TBS  raw cocoa powder 

  • 2 TBS collagen powder  

  • ½ cup frozen blueberries (use wild blueberries from Main if possible) 

  • ½ avocado 

  • ½ tsp maca powder

Method: 

Soak chia seeds in water for at least 30 minutes (this can be prepared the night before). Place soaked chia and other ingredients in a blender and mix everything until blended and smooth. Pour in the glass and enjoy! 

Health facts: 

  • Low in sugar 

  • High in fiber 

  • High in protein 

  • Contains healthy fats  

  • Rich in vitamin C, K, A, E, folate, choline 

  • Contains potassium, iron, phosphorus, calcium, magnesium, manganese, zinc, copper 

  • Rich in polyphenols and flavonoids (antioxidants) 

  • Good source of electrolytes