My Favorite Bread

These days are bread days at our house. We are enjoying the comfort of slicing, toasting and spreading toppings. There is something so satisfying about bread. It is wholesome and healing when prepared well.

This bread is good for folks who might be sensitive to wheat gluten. I offer a few variations depending on other sensitivities or allergies.

• 1 1/2 cups almond flour OR other nuts/seeds (cashews, sunflower seeds) ground with an espresso bean grinder

• 1/4 cup coconut flour

• 1/4 cup ground flax seed

• 1/2 cup arrowroot OR tapioca flour

• 1/2 teaspoon baking soda

• 2 teaspoons baking powder

• 1/2 teaspoon sea salt

• 4 eggs OR 2 tablespoons chia seeds and 3 tablespoons flaxseed meal soaked in 1/4 cup water

• 1/3 cup almond, hemp or cashew milk

• 2 teaspoons apple cider vinegar

• 1/4 cup olive oil

Preheat your oven to 350 degrees and line an 8 x 4” loaf pan with parchment paper.

In a mixing bowl, combine all dry ingredients. Make a well in the center and add the wet ingredients. Mix the wet ingredients with each other and then incorporate them with the dry.

Pour batter into the loaf pan lined with parchment paper. Pick up the pan and wiggle it so that the batter settles down evenly.

Bake for an hour or until the top is golden brown.

After 30 minutes of baking, you can decorate the top with nuts or seeds of your choosing. I like using chopped cashews, madacamia nuts, sesame seeds and pumpkin seeds.

Cool in the pan for half an hour. Pull bread out of the pan by the parchment paper and let it cool 30 more minutes before slicing it.

Keep leftovers in the fridge.

Fruit Cake

By popular demand, here is the wholesome fruit cake recipe with which I grew up. Enjoy and make one to ring in the new year if you like. This one is moist, not too sweet, and keeps for a month. It’s packed with vitamins, minerals and protein and can help prevent the cold and flu when eaten in small slivers.

FRUIT CAKE

You will need:

•  1 cup dried apples, chopped

• 1 cup raisins, chopped

• 1 cup dried apricots, chopped

• 1/2 cup unsweetened dried figs, chopped

• 1/2 cup apple juice sweetened dried cranberries, chopped

• 1/4 cup prunes, chopped

• 1 cup orange juice

• 1 cup almond or quinoa flour

• 1/2 cup tapioca flour

• 1/2 teaspoon baking powder

• 1 teaspoon each: cinnamon and ginger

• 1/4 teaspoon each: allspice and nutmeg

• 1 teaspoon salt

• 1/4 cup olive oil

• 2 tablespoons honey

• 4 eggs

• 1 tablespoon freshly grated lemon zest

• 1 tablespoon freshly grated orange zest

• 1 cup almonds, walnuts or pecans, chopped

24 hours before baking the fruit cake, soak all of the dried fruit in the orange juice.

The next day, preheat the oven to 300 degrees F. Oil two loaf pans or one 10 inch springform pan with a bit of olive oil.

In a mixing bowl, mix together flour, salt and spices. Add the olive oil and honey and keep mixing. Grate in the lemon and orange zest. Mix well.

Beat in the eggs.

Add the nuts and the soaked dried fruit with its liquid and mix one more time to make sure that all the ingredients are equally incorporated.

If the batter is too wet, add more flour. If it seems too dry, add a bit more orange juice. Depending on the size of your dried fruit, you may need to adjust a bit.

Separate the batter between the two loaf pans or smooth it into one 10 inch springform pan. Feel free to decorate the top with additional chopped nuts if you like.

Bake for an hour and thirty minutes.

Allow to cool overnight before wrapping in parchment paper and then in foil. Fruit cake will keep this way for up to a month. The cake is delicious just one day after baking and the flavors continue to improve as it ages.

High Protein Treats

Winter solstice is here. It’s often a time that feels full and busy, yet the season is calling us to rest and unwind. We can take ease in the long, dark nights and know that light and added activity will soon return.

Our family enjoys preparing treats to share with others as a way of abiding by the spirit of generosity and offering sweetness. It’s great to combine protein with sweets in order to maintain blood sugar balance and prevent insulin resistance. Try these recipes and see what you think.

DATE CHOCOLATE BALLS

You will need:

• 1/2 cup cocoa powder

• 3 tablespoons coconut oil

• 1 teaspoon vanilla extract

• 1/2 teaspoon cinnamon

• 1/4 teaspoon cardamom

• 1 cup finely shredded unsweetened coconut

• 10 fresh dates

• 1/4 cup of your favorite nut/seed butter

Add cocoa powder, vanilla and coconut oil to a small metal mixing bowl. Place the bowl on top of a pot filled 2 inches with water. Heat the pot with the bowl on top of it to melt the cocoa and coconut oil. Stir frequently.

Remove pits from the dates and put them in a food processor with all the other ingredients EXCEPT the shredded coconut.

Add cocoa coconut mixture to the food processor. Blend until smooth.

Put shredded coconut on a plate. Pull out spoonfuls of mixture and toss them in the shredded coconut.

Put parchment paper on a plate and place the finished balls on the paper. Refrigerate for an hour before eating.

SNICKERDOODLES

You will need:

• 1/3 cup coconut oil, softened

• 1/4 cup of your favorite nut or seed butter

• 1/4 cup coconut sugar

• 2 tablespoons flaxseed meal

• 1 teaspoon vanilla extract

• 1 teaspoon baking powder

• 1/2 teaspoon cinnamon

• 1/4 tsp sea salt

• 3/4 cup arrowroot powder

• 1 cup almond flour

• 1/2 cup tapioca flour

Preheat oven to 350 degrees.

Oil a baking sheet with sunflower or coconut oil.

Mix all ingredients together in the order listed.

Scoop out in heaping spoonfuls and shape batter into a ball between your palms. Place each ball on the baking sheet. Flatten them with the back of the spoon.

Bake for 15 minutes or until edges barely start to crack.

HOME-MADE SALTED ALMOND CHOCOLATE

You will need:

1/2 cup coconut oil

1/4 cup maple syrup

1 cup cocoa powder

1 teaspoon vanilla extract

1/2 cup roasted almonds

1/4 teaspoon flaked sea salt (like Maldon)

Place all ingredients except almonds and salt in a small metal mixing bowl. Fill a small pot with 2 inches of water and place on the stovetop. Put mixing bowl on top of pot to create a double boiler. Stir frequently until all ingredients are melted and well incorporated.

Taste for sweetness. Add more maple syrup if you like.

Mix in almonds.

Place a piece of parchment paper on a baking sheet. Pour chocolate almond mixture on the parchment paper. Sprinkle salt over the surface.

Refrigerate for about an hour or until it is hardened. Cut into pieces and store in a glass container for up to a week. Keep refrigerated if it gets too soft (depending on the temperature of your house).

Cinnamon Rolls

Those of you who know me know that I am obsessed with cinnamon rolls and love to make a healthier version of them for my family during the holiday season. Of all of my trials, this recipe seems to come out the best. It happens to be vegan and can easily be made gluten free. Enjoy!

CINNAMON ROLLS

You will need:

2 teaspoons instant yeast

1 cup unsweetened almond milk

½ cup coconut oil

¼ teaspoon sea salt

2 ½ cups all-purpose flour (or your favorite gluten-free flour blend)

½ cup almond flour

½ tablespoon cinnamon (or more if you like them very cinnamon-y)

¼ cup coconut sugar

Heat almond milk, 1 tablespoon of the coconut sugar, and ¼ cup coconut oil in a saucepan until warm – do not allow it to come to a boil. Remove from heat and let cool to 100 degrees so you don’t kill the yeast.

Pour into a mixing bowl and sprinkle in the yeast. Let it rest for 15 minutes to activate.

Add in flour and almond flour until a sticky dough forms. Transfer the dough to a floured surface and knead for a minute or so until it forms a loose ball. Save your floured surface for rolling out the rolls.

Rinse out the mixing bowl, coat it with coconut oil, and place the dough ball inside.

Cover with plastic wrap and set in a warm place to rise for about 1 hour, or until doubled in size.

Meanwhile, grease a round cake pan with coconut oil.

Roll out the dough into a rectangle on your floured surface. Brush with the remaining ¼ cup coconut oil. Sprinkle on the remaining 3 tablespoons of coconut sugar and then add the cinnamon. Starting at one end, tightly roll up the dough and situate seam side down. With a serrated knife, cut the dough into 2 inch rolls. Place the rolls in a circle inside the oiled cake pan and cover with plastic wrap.

Set pan on top of the oven to let rise again while you preheat it to 350 degrees F.

Once the oven is hot, bake rolls for 25 minutes or until golden. You can glaze these rolls with coconut oil, vanilla and maple syrup that you have melted in a saucepan.

Vegan biscuits and gravy

This time of year is all about healthy comfort food for me. The days are short and there is time to sit by the fire, gather with friends and family, and stay warm. This is one of my favorite comforting breakfast dishes. Give it a try and see what you think!

VEGAN BISCUITS

You will need:

• ¾ cup brown rice flour

• ½ cup almond flour

• ¼ cup arrowroot powder

• 1 tablespoon baking powder

• 1 teaspoon baking soda

• ½ teaspoon salt

• 1 cup hemp milk

• 1 tablespoon lemon juice

• 4 tablespoons coconut oil

Preheat oven to 425 degrees.

Oil a cookie sheet with coconut oil and set aside.

Mix together the dry ingredients.

Add solid coconut oil in little chunks to the dry ingredients and mix well so that coconut oil chunks are pearl-sized and coated in flour.

Add milk and lemon juice. Stir until just barely incorporated.

Drop dough in heaping spoonfuls on greased cookie sheet. Bake for 15 minutes or until golden brown.

SHIITAKE MUSHROOM GRAVY

You will need:

• 3 tablespoons olive oil

• 3 cloves garlic, minced

• 8 ounces shiitake mushrooms, chopped

• ½ teaspoon each: salt, pepper, and nutmeg

• ¼ cup brown rice flour

• 2 cups hemp milk or other plant-based milk

Heat the olive oil in a deep skillet. Add garlic, mushrooms, and spices. Sauté on medium low heat, stirring frequently, for about 10 minutes, or until mushrooms are soft and well browned. Add water if garlic is sticking to the skillet.

Push the mushrooms and garlic to the sides of the skillet. Add flour and toast it in the center of the skillet. Add milk and whisk constantly on low heat until all the lumps are gone and the mixture is thick – about 3 minutes.

Serve with biscuits.

Fruit Ice Cream

Summer is in full swing here in Vermont. It’s a rare time to enjoy the abundance of fresh fruit and berries coming our way. We are picking raspberries, blackberries, and blueberries from our bushes and finding local peaches and melons at the farmers market.

I have been making blueberry peach cobbler, berry smoothies, and adding fresh fruit to oatmeal, salads and scones.

I recently discovered how easy it is to make my own coconut milk ice cream. This is a delicious dessert to savor on a summer evening and can easily be blended with fresh fruit to add the amazing fresh summer flavor. The best part is that it’s vegan, gluten-free, and requires no added sweetener.

Homemade Fruit Ice Cream

You will need:

• 1 can organic, full fat coconut milk

• 1/2 teaspoon vanilla extract

• 2 cups blueberries OR chopped peaches, frozen

Mix all ingredients together in a high powered blender or food processor. Blend until very smooth, about 4 minutes. You may need to stop blending, scrape down the sides, and continue until you achieve a creamy texture.

Pour into a glass loaf pan, cover with plastic wrap, and place it in the freezer for one hour.

Remove from freezer and blend once more, for about 2 minutes this time.

Freeze for one more hour, stir, and enjoy.

As you keep eating it, you will need to pull it out of the freezer about 20 minutes before you plan to scoop out a few spoonfuls.

High Protein Travel Muffins

Ever wonder what to take on a trip with you? Tired of buying kale chips and protein bars? Look no further than this recipe.

The keys to staying healthy during travel and having your digestion remain regular after you arrive at your destination are hydration and high fiber foods.

By drinking at least 2 quarts of water daily and eating these muffins, you will be well on your way to feeling energized and grounded throughout your travels.

High protein travel muffins

You will need:

• 1 cup quinoa flour

• ½ cup tapioca flour

• ½ cup almond flour

• 1/4 cup coconut flour

• 4 tablespoons ground flax seeds

• ½ teaspoon baking powder

• ½ teaspoon baking soda

• A pinch of sea salt

• ½ teaspoon cinnamon

• ½ teaspoon nutmeg

• ¾ cup hemp milk

• 1 tablespoon maple syrup

• 1 tablespoon apple cider vinegar

• ⅓ cup olive oil

• ½ cup chopped walnuts or pecans

• ½ cup raisins (optional)

• 1 cup grated carrots

  Preheat oven to 350 degrees. Oil a 12 cup muffin pan with olive oil.

  
  In a medium sized mixing bowl, add the flours, ground flax, baking powder, baking soda, sea salt, cinnamon, and nutmeg. Whisk together well.
  
  In another mixing bowl, whisk together the milk, vinegar, syrup, and oil.
  

  Add the wet ingredients to the dry and whisk together. Then add the nuts, raisins (if using), and grated carrots. Continue to mix with a large wooden spoon until all of the ingredients are combined. Be sure to not over mix the batter!
  

  Spoon batter into oiled muffin cups and bake for about 25 minutes. Cool muffins for 15 minutes before removing from cups. 

A Breakfast To Energize Your Day

Breakfast can get redundant or boring. Some of us don't even eat breakfast. Your mom might have told you it's the most important meal of the day. This time, she was right. Eating breakfast within an hour of waking up boosts metabolism, improves brain function, balances mood, and gives us the energy we need to do our day and beat cravings.

Full of anti-inflammatory, mood enhancing and hormone balancing ingredients, this breakfast pie is sure to become a favorite! Did I mention it's vegan, gluten-free, and paleo friendly? Try it and tell me what you think! lisa@harmonizedcookery.com

Sweet Potato Pecan Pie

You will need:

• 2 medium sweet potatoes, chopped (about 1 pound)

• 1 cup rolled oats

• 1/4 cup pecans

• 1/2 cup walnuts

• 1/2 cup maple syrup, divided

• 2 tablespoons olive oil

• 1/4 teaspoon nutmeg and allspice

• 1/2 teaspoon ginger

• 1 teaspoon cinnamon

• a pinch of sea salt

• 1 teaspoon vanilla extract

• 2 tablespoons arrowroot powder

Preheat oven to 350 F / 180 C.

Oil a pie plate with sunflower or coconut oil. Set aside.

Chop sweet potatoes and place in a stock pot. Cover with water and bring to a boil on the stove top. Reduce to simmer and cook for 10 minutes or until fork tender. Drain water and set aside.

In a food processor, blend oats, walnuts, 2 tablespoons maple syrup, and vanilla until crumbly. Press into the bottom of the oiled pie plate.

Without cleaning the food processor, add the sweet potatoes, arrowroot, 1'4 cup maple, and spices. Blend well. Spread over the top of the crumble base.

Chop pecans. Mix them with the remaining 2 tablespoons maple syrup. Drizzle over the sweet potato mixture.

Bake at 350 F/ 180 C for 35 minutes, or until the top cracks. Cool for 15 minutes before serving.

You can also refrigerate this pie overnight and reheat it
at 350 F/ 180 C for 15 minutes for breakfast.

Pear Ginger Cake

This warming and delicious cake has all the flavors of the holidays without being overly sweet. It contains enough protein-rich almond flour to keep blood sugar balanced and provide vitamin E to help balance hormones. It’s vegan and gluten-free, which is an added bonus for some. I find that using alternative flours and sweeteners lends a delightfully complex flavor to my baked goods.

Be well and enjoy the arrival of the new year! January 5th will bring a new moon lunar eclipse and offer an excellent opportunity for setting intentions around self-care and wellness.

Pear Ginger Cake

You will need:

• 1 1/4 cups sorghum or millet flour

• 1/4 cup almond flour

• a pinch of sea salt

• 1/2 teaspoon each baking powder and baking soda

• 1/2 teaspoon dried ginger powder

• 1/4 teaspoon each: nutmeg and cinnamon

• 1/3 cup maple syrup

• 1/2 teaspoon vanilla extract

• 1/3 cup sunflower or olive oil

• 1 egg, beaten

• 1/2 cup almond milk

• 2 tablespoons apple cider vinegar

• 1 ripe pear, chopped

Preheat oven to 350 degrees.

Oil a cake pan with sunflower or olive oil and set aside.

Mix ingredients together in the order listed.

Pour into cake pan and bake for 25 to 30 minutes, or until golden on top.

Retreat Recipes

Happy Autumn to all!

I recently had the honor of hosting a retreat for mothers, which gave me the opportunity to cook a nourishing fall meal for them. Enjoy these recipes from the retreat! May they inspire you to take a moment of pause in your life, breathe deeply, smell the scents of delicious food, and let them fill your soul with grounding goodness.

Red lentil and squash soup

You will need:

• 2 tablespoons extra-virgin olive oil

• 1 yellow onion, diced

• Sea salt to taste (1 teaspoon or so)

• 2 carrots, diced

• 2 celery stalks, diced

• 1 medium delicata squash, peeled, seeded, and cut into 1/2-inch cubes

• 1 teaspoon each: cumin and coriander

• ½ teaspoon each: turmeric and cinnamon

• 1 cup red lentils, rinsed well

• 8 cups chicken or vegetable broth

• 1 cup chopped kale

Heat the olive oil in a soup pot over medium heat. Add the onion and a pinch of salt and sauté until translucent, about 5 minutes.

Add the carrots, celery, delicata squash, and another pinch of salt and sauté until all of the vegetables are just tender, about 5 minutes.

Add the spices and lentils and stir to coat.

Pour in 1/2 cup of the broth to de-glaze the pot, stirring to loosen any bits stuck to the pot, and cook until the liquid is reduced by half.

Add the rest of the broth.

Increase the heat to high and bring to a boil.

Decrease the heat to low and add the kale.

Cover and simmer until the lentils are tender, about 20 to 25 minutes.

Chocolate chip cookie bars

You will need:

• 1/3 cup butter OR coconut oil, softened

• 1/2 cup maple syrup

• 1 egg

• 2 teaspoons vanilla

• 1 cup flour (whole wheat or millet for gluten-free version)

• 1/2 teaspoon baking soda

• a pinch of salt

• 1 cup semi-sweet chocolate chips

Preheat oven to 350 degrees.

Grease an 8x8 inch pan with butter or coconut oil.

Cream butter / oil, maple, vanilla and egg until well blended.

Stir in flour, baking soda, and salt until incorporated.

Stir in chocolate chips.

Bake for 25 minutes, or until light golden brown.

Let cool for 10 minutes before cutting into squares.

Hemp for Deep Nourishment

Happy Pisces Full Moon Everyone!

This full moon comes each year as an opportunity to get in touch with how we are feeling and find balance in our bodies, hearts and minds.

What is feeling heavy right now? Can you find a stone to symbolize it and place the stone out in the moonlight?

What is feeling nourishing right now? Try to celebrate it with a symbolic act such as picking a bouquet of flowers or enjoying the rich harvest of berries and stone fruit that's available during this late summer season.

To enjoy and relax as we move into fall, try including more hemp in your diet.

Hemp, cannabis sativa, has been part of nutritional therapies since 2300 BCE. It is a high protein seed which, similar to flax, contains all 9 essential amino acids. It is rich in fatty acids, fiber, and vitamin E. Due to its balanced ratio of omega 3 to 6 fatty acids and its high GLA (gamma-linoleic acid) content, hemp seed and oil can help stimulate immunity, balance the endocrine system, and support healthy skin and hair.

Unlike soy, which contains high amounts of phytic acid (an anti-nutrient that prevents us from absorbing minerals), hemp seed has no phytic acid. Because it is nature’s highest botanical source of essential fatty acid, however, it will go rancid if stored at room temperature or heated above 100 degrees F. Hence, hemp milk is not the best source of this power-packed nutrient. Instead, choose hemp oil or seeds that come packaged in opaque containers and stored in the refrigerator.

Sprinkle hemp seeds over your oatmeal and drizzle hemp oil on your salad.

Here’s to your health! Try this smoothie to bring some sweetness and heart medicine into your life.

Blueberry Hemp Smoothie

Place these ingredients in a blender:

• ½ teaspoon each: cinnamon and cardamom

• a pinch salt

• 2 Tablespoons hemp oil

• ½ can un-sweetened, full-fat organic coconut milk

• 1 teaspoon vanilla extract

• 1 cup blueberries

Blend well and enjoy! Keeps in fridge for 3 days.

*Variations: use almond milk instead of coconut milk. Use peaches instead of blueberries.

Amaranth and the Earth Element

Here in the northern hemisphere, e are moving into a time that is known in Traditional Chinese Medicine (TCM) as late summer. Many call it "the great interchange of seasons" because, when we harmonize with this time of year, we head into the colder months feeling strong and well-equipped to handle any virus or bacteria that might come our way.

Late summer is a glorious time of year. Days are still warm but nights turn cooler. Follow your instinct to have a cup of tea before bed. Try chamomile and lavender or a dandelion root blend. To align with the earth element, try eating more cooked vegetables, and make sure that plenty of them are orange. Think carrots, sweet potatoes, and the first winter squash.

Earth is represented by the sweet flavor, which, in TCM, doesn't mean sugar as much as it means whole grains and starchy vegetables. In this traditional nutritional philosophy, each time of year and element aligns with organs that need special attention. In late summer, it's the spleen and pancreas. Think digestive secretions, ability to digest and eliminate effectively, and mindfulness while eating.

The Earth organs, through their digestive processes, are at the heart of making vital energy for our entire being. To support the spleen and pancreas at this time of year, consider sitting down quietly with amaranth flatbread, baked sweet potatoes, and adzuki beans garnished with tahini for dinner.

Have you ever eaten amaranth before? Just as there is currently a quinoa craze, there was an amaranth craze (which some of you might remember) in the 1970s. 

Be aware, though, that whenever a food becomes trendy, it's important to trace that trend to its source. When Americans were consuming loads of amaranth in the seventies, Oaxacan breastfeeding mothers didn't have access to it. This fact is problematic when you realize that amaranth, a member of the chenopodium family (quinoa, beets, chard, spinach), is native to Oaxaca, Mexico and is the chief food for lactating mothers.

We know about the Bolivian quinoa scandal and the work that's being done in the U.S. to grow quinoa domestically. Its forgotten cousin, amaranth is a delicious, nutty, slightly crunchy whole grain that's high in protein and lower in carbohydrates than grains like rice and oats. 

Amaranth is relatively rich in lysine, an amino acid that helps with the absorption of calcium and the formation of collagen. It is also high in the minerals calcium, iron, and magnesium. It contains about four times as much calcium as wheat and twice as much iron and magnesium.

Cooked and baked into a flatbread, it makes a delicious and crunchy addition to a late summer lunch. Try this recipe and let me know what you think!

Simple Amaranth

Combine 1 cup amaranth with 2 cups water in a pot and bring to a boil.

Reduce heat, cover and simmer for up to 20 minutes, until grains are fluffy and water is absorbed.

Amaranth Flatbread

Take 1 cup cooked amaranth and mix in a bowl with:

• 3 Tablespoons flax seed meal

• ¼ cup coconut flour

• 1 egg, beaten

• 2 Tablespoons coconut oil

• 1 cup shredded carrots

• 1/2 teaspoon each: nutmeg, cinnamon, salt
  

Preheat oven to 350 degrees.

Oil a cookie sheet with coconut oil. Spread batter in a thin layer on cookie sheet.
Bake at 350 degrees for 20 minutes.

The longer you bake it, the crispier it becomes.

Cool for 10 minutes before slicing.

Key Lime Pie

I am so grateful for the work I get to do with clients. I learn so much and gain such inspiration from our healing partnerships. Here is a recipe to bring light and delight to your summer.

Key Lime Pie

Grain-free, Gluten-Free, No Refined Sugar

Crust:

• Coconut oil for greasing

• 1 cup organic pecan pieces

• 1/2 cup dates, softened

• 3/4 cup shredded unsweetened coconut

• 1/2 teaspoon cinnamon

Filling:

• 3 eggs

• 1/2 cup lime juice

• 1 tablespoon maple syrup

• 1 teaspoon vanilla extract

• 1/2 cup organic coconut cream

• 2 tablespoons finely grated lime zest

• a pinch of sea salt

• 1/4 teaspoon nutmeg

Coconut whipped cream:

• 1 small can organic coconut cream

• 1 tablespoon maple syrup

• 1/2 teaspoon vanilla extract

Prepare the crust. Grease a pie dish with coconut oil. n a food processor, combine all crust ingredients and process on high about a minute, until you get a thick pasty mixture. Press this mixture into the bottom and up the sides of the pie dish and set aside while you prepare the filling.

Prepare the filling. Preheat your oven to 350 degrees. In a food processor or blender, blend all filling ingredients until smooth.

Pour the filling into the crust and bake for 25-30 minutes. Remove from oven. Cool completely, then refrigerate for at least 30 minutes before serving.

Make the coconut whipped cream.

Beat or whisk the coconut cream until light and creamy (you can use an electric mixer or do it by hand) and lumps are removed, then whisk in the sweetener (honey or maple) and vanilla.

Top the chilled pie with the whipped cream and enjoy!

Blueberry Bread

Winter is a wonderful time to prepare dishes that feature the summer's bounty and remind us of the warmer days that will soon come.

We froze a lot of blueberries this past summer and have been enjoying them in baked goods all winter long.

May this bread nourish and inspire you. It's a great one to make an advance and have ready for breakfast or a snack when you're short on time.

You will need:

• 1 1/2 cups almond flour

• 1/4 cup coconut flour

• 1 teaspoon each: cinnamon and cardamom

• 1 teaspoon each: baking powder and baking soda

• A pinch of salt

• 2 tablespoons apple cider vinegar

• 2 tablespoons maple syrup

• 3 eggs

• 1/4 cup coconut oil, melted

• 1 cup blueberries, fresh or frozen

Preheat oven to 350.

Oil a loaf pan and set aside.

Mixed together the flours, spices, soda, powder, and salt.

Make a well in the center of the dry ingredients and put the vinegar, syrup, eggs and oil into that well.

Whisk them together with each other then incorporate with the dry ingredients. The batter should be fairly thick and lumpy.

Pour into prepared loaf pan and bake for 35 minutes or until a toothpick comes out clean when inserted.

Run a knife along the edges of the bread and let it cool for at least 30 minutes before slicing.

Keeping Blood Sugar Balanced

When eating treats, it's great to choose those that contain protein. 

Because it takes the body longer to digest protein, blood sugar remains stable when eating sweets with protein. The digestive process takes all carbohydrates and turns them into glucose, a kind of sugar that's and released into the blood stream for energy.

Insulin, a hormone made by the pancreas, helps cells to absorb glucose once it's in the blood stream so that they can use it to generate energy. However, if there is too much circulating glucose in the system, the body gets overloaded. 

By consuming excessive carbohydrates and sugar without the protein to slow down the release of glucose into the blood steam, sugar levels and hence insulin levels can become chronically elevated. This elevation can lead to inflammation, high blood sugar and pre-diabetes (also known as insulin resistance).

Combining sweets and protein helps our body make the best use of the energy we gain from treats and keeps blood sugar balanced. Protein sources include: nuts, seeds, beans, lentils, meat, eggs, and cheese.

Nut Butter Chocolate Chippers

You will need:

• 1/4 cup creamy almond butter or peanut butter

• 1/4 cup coconut oil, softened

• 1/2 cup unsweetened applesauce

• 1/4 cup coconut sugar

• 2 tablespoons ground flaxseed

• 1 teaspoon vanilla extract

• 2 cups sorghum or brown rice flour

• 1/4 teaspoon salt

• 1/2 teaspoon cinnamon

• 1/2 cup chocolate chips (try to find ones sweetened with rice syrup instead of cane sugar)

Preheat oven to 350°F.

Oil a cookie sheet with coconut oil.

In a large bowl, whisk together almond butter, coconut oil, applesauce, coconut sugar, flaxseed, and vanilla. Mix in flour, cinnamon and salt until just combined. Fold in chocolate chips.

Drop dough by rounded tablespoonfuls onto cookie sheet. Flatten in a criss cross pattern with the tines of a fork. Bake for about 15 minutes.

Let cool on pan for 5 minutes before enjoying.

Turmeric and Ginger Harvest

I am honored to participate in the harvest and cooking of fresh, organic turmeric and ginger grown in a Vermont greenhouse.

May the fruits of the harvest inspire us to find balance during this fall equinox time. Equal day and equal night call for a pause, a moment to revel in what surrounds us, appreciate it for what it is, and reflect on what's working in our lives and what we could let go.

Let these traditional Indian recipes inspire you to support your digestive health and immunity with turmeric and ginger. I have learned how to prepare these dishes from Dr. Vasant Lad, director of the Ayurvedic Institutes in India and New Mexico.

Ginger: warming, anti-inflammatory, soothes stomach cramps, reduces flatulence, alleviates common cold and flu symptoms. Clinical studies show that ginger consumption decreases arthritis pain and protects the liver from damage.

Turmeric: anti-cancer and anti-inflammatory, turmeric contains anti-inflammatory curcumin, which helps to heal GI diseases such irritable bowel syndrome. It prevents cancer cells from growing new blood vessels to feed themselves and induces the death of existing cancer cells. It also breaks up accumulated amyloid plaque in the brain that’s related to the onset of Alzheimer’s disease.

Rajma

Rajma means red kidney beans in Hindi. This is an adaptation of a traditional Punjabi recipe. These rich and hearty legumes are high in iron and protein. They support gut health with their fiber content.

To pressure cook* the beans:

¾ cups rajma (red kidney beans)

1 ½ cups water

*If you do not have a pressure cooker, just soak the beans overnight and boil in water until tender, about 45 minutes.

For rajma recipe:

• 2 tablespoons sunflower oil

• 1 bay leaf

• 1 small onion, chopped

• 2 teaspoons fresh grated ginger

• 2 teaspoons fresh grated turmeric

• 2 cloves fresh chopped garlic

• 1 ½ teaspoons red chili powder or 2 fresh chopped chilies

• 1 teaspoon coriander powder

• 1 teaspoon cumin powder

• 1 cup chopped tomatoes

• ½ teaspoon garam masala

• Salt to taste

Wash dried rajma under running cold water till water runs clear.

Soak them in enough water for at least 8 hours or overnight.

If using canned beans, there is no need to soak or pressure cook them. Just rinse under the water and use beans in the recipe

Pressure cooking beans: discard the soaking water and add rajma to the pressure cooker with 3 ½ cups of fresh water. Close the lid and put the top on. Cook on high for 10 minutes then reduce the heat to low and cook for another 10 minutes. Let the pressure go down by itself and then open the cover. After pressure cooking the rajma, they should be soft and some of them will open up. Discard any leftover water from pressure cooking.

To prepare the rajma, heat the oil in a pan on medium heat. Once hot, add bay leaf and saute for 30 seconds. Add chopped onions and salt. Cook the onions till they are light brown in color, about 5 minutes. Saute ginger, turmeric and garlic for a minute.

Add tomato. Mix well and let it cook till all the moisture is evaporated and oil starts to leave the sides of the pan. do stir in between to make sure that it is not sticking to the pan. Add all spice powders. Mix well and cook for 10 minutes.

Add the beans, cook for 10 more minutes, and enjoy over rice.

Aloo Saag

In Hindi, aloo means potatoes and saag means spinach. This classic side dish can also be made with kale or collard greens.

You will need:

• 2 tablespoons sunflower oil or ghee (clarified butter)

• 1 onion, finely chopped

• 2 garlic cloves, sliced

• 1 inch each of freshly chopped turmeric and ginger

• 2 large potatoes, cut into chunks

• ½ tsp each: salt, cumin, and garam masala

• 1 tablespoon mustard

• 2 cups spinach leaves

Heat the oil in a large pan. Add the onion, garlic and ginger, and fry for about 3 minutes.

Stir in the potatoes and spices. Continue cooking and stirring for 5 minutes more. Add a splash of water, cover, and cook for 10 minutes.

Check the potatoes are ready by spearing with the point of a knife, and if they are, add the spinach and let it wilt into the pan. Take off the heat and serve with grilled chicken or cooked beans and rice.

Kitchari

Kitchari means mixture, usually of two grains. This is one kitchari recipe that is particularly nourishing and easy to digest. I like to prepare the rice and lentils separately and mix them in my bowl.

Rinse 1 cup long grain brown rice. Bring to a boil with 2 cups water. Reduce heat to simmer and cook, with lid askew, for 30 minutes.

In a skillet, heat 1 Tablespoon ghee or coconut oil with:

• 1 teaspoon salt

• 1 teaspoon each: mustard seed, cumin seed, cumin powder, coriander powder

• 1 inch each of freshly chopped turmeric and ginger

When seeds start popping, turn off heat and slowly pour mixture into cooking rice.

You can add zucchini, summer squash, peas, cauliflower, broccoli or asparagus to the rice.

For the lentil dahl, rinse 2 cups yellow split lentils. Drain and bring to a boil with 5 cups water.

Reduce heat to medium and cook, uncovered, for 30 minutes, stirring occasionally. Skim off any white foam that develops and discard it.

In a skillet, heat 1 Tablespoon ghee or coconut oil with:

• 1 teaspoon each: salt, cumin powder, coriander powder and garam masala

• 1 inch each of freshly chopped turmeric and ginger

Add vegetables such as beets, carrots, sweet potatoes, collards, kale and spinach to the skillet. Add 1 cup water, cover, and simmer on low heat for 15 minutes. Mix into the lentils, stir, and enjoy!

Summer Salads and Dressings

Summer is a time of heightened activity, longer days. It's also an opportunity to slow down, nourish ourselves, soak up the sun, and prepare for winter. The more we relax and reduce stress in the summer, the healthier we will remain during the colder months. Try these recipes to strengthen digestion and promote relaxation.

Lemon Garlic Dressing

You will need:

• 1/3 cup olive oil

• 3 tablespoons fresh lemon juice

• 1 small clove garlic, crushed

• ¼ teaspoon each salt and black pepper

Whisk all ingredients together in a small bowl. 

Drizzle over salad. Serves 8.

GET CREATIVE! Add ¼ cup freshly chopped dill.

Red Wine Vinaigrette

You will need:

• 1/3 cup olive oil

• 3 tablespoons red wine vinegar

• 1 teaspoon Dijon mustard

• 1 teaspoon honey

• ¼ teaspoon each salt and black pepper

Whisk all ingredients together in a small bowl. 

Drizzle over salad. Serves 8.

GET CREATIVE! Add ¼ cup freshly chopped parsley.

Balsamic Vinaigrette

You will need:

• 1/3 cup olive oil

• 3 tablespoons balsamic vinegar

• ¼ teaspoon tamari or soy sauce

• 1 teaspoon maple syrup

Whisk all ingredients together in a small bowl. 

Drizzle over salad. Serves 8.

GET CREATIVE! Add ¼ cup freshly chopped basil.

Kohlrabi Potato Salad

Kohlrabi is extremely high in protein for a vegetable! It's a digestive aid as well. Enjoy it.

You will need:

• 1 pound potatoes or any kind

• ½ pound kohlrabi

• ¼ cup fresh spinach, chopped

• ⅓ cup roughly chopped dill

• 3 tablespoons mustard

• one batch of lemon garlic salad dressing (see recipe above)

Steam or boil potatoes and kohlrabi in until tender, about 15 minutes.

Drain and place in a serving bowl. Toss with spinach, dill, mustard and salad dressing. 

Serve warm or at room temperature.

GET CREATIVE! Add ¼ cup sunflower seeds.

Corn Salad

Please choose non-GMO corn whenever possible.

You will need:

• ½ cup apple cider vinegar

• ¼ cup olive oil

• Salt and freshly ground black pepper, to taste

• 2 cups fresh peas

• 3 ears corn, husks and silks discarded, kernels sliced from cobs and reserved

• 2 stalks celery, finely chopped

• 1 medium yellow onion, finely chopped

• 1 avocado, chopped

Whisk vinegar, oil, salt, and pepper in a large bowl; set aside.

Bring a 2 quart saucepan of salted water to a boil. Add peas and cook until bright green and tender, 1–2 minutes.

Drain and add to bowl along with remaining ingredients; toss to combine.

Let sit for 30 minutes before serving.

GET CREATIVE! Add ¼ cup crumbled feta cheese.

Vegan Chia Burgers

Summer is drenching Vermont in rain to the point of flooding. Farmers are doing everything possible to secure crops and we are watching puddles turn into pools in our garden. We hope that this damp weather will pass so that plants may flourish once again.

Meanwhile, we are trying to dry the dampness with warming, nourishing foods that still feature summer ingredients.

These chia burgers fit the bill.

Chia, a member of the sage family, has delicious, peppery, edible seeds that are high in protein and fiber.They are a great replacement for eggs and taste delicious in sweet and savory dishes alike.

Corn is a wonderful food for summer. From digestive support to blood sugar balance, it is a healing food as long as it’s not genetically modified. Ask your farmer where they get their seeds and check for the non-GMO label on corn products in the store. Corn fiber supports the growth of friendly bacteria in our large intestine. It is rich in B-complex vitamins and has about 5 grams of protein per cup. Fiber and protein make corn a great food blood sugar control.

Vegan Chia Burgers

You will need:

• 1/2 cup cornmeal (non GMO)

• 1/4 cup chia seeds

• 1/2 teaspoon salt

• 1 medium zucchini, grated

• 1 medium carrot, grated

• 1/3 cup olive oil

Preheat oven to 375 degrees.

Mix all ingredients together.

Oil a cookie sheet with olive or sunflower oil.

Shape dough into patties and flatten each one onto the cookie sheet.

Bake for 15 minutes, cool and enjoy.

They pair well with pesto and grilled chicken or cod.

Coconut Almond Cake With Blueberry Lemon Glaze

Summer is here! Berries are one of my favorite aspects of summer cooking and eating. They are so high in healing plant compounds, low on the glycemic index, and naturally sweet. I take every opportunity to savor them during their short season. This recipe features blueberries, which are high in phytonutrients that reduce inflammation and oxidative stress in the body. They lower triglycerides and protect cells and blood vessels in the heart. Blueberries improve memory, support the nervous system, and balance blood sugar. Try to eat 1 cup of blueberries daily to reap their health benefits.

Coconut Almond Cake

This cake is gluten-free, grain-free, and high in protein. 

You will need:

• 1/2 cup coconut flour

• 1 1/2 cups almond flour

• 1/4 cup shredded coconut (optional)

• 1 teaspoon baking powder

• a pinch of salt

• 1/2 teaspoon nutmeg

• 1 teaspoon cinnamon

• 1 cup milk of any kind

• 4 eggs, beaten

• 1/3 cup maple syrup

• 1/3 cup unsweetened applesauce

• 1/4 cup coconut oil, melted

Preheat oven to 350 degrees. Melt coconut oil in a 9x9 cake pan in the oven.

Mix all the ingredients together in the order listed. Pour the melted coconut oil into the bowl and mix well. Pour batter into cake pan.

Bake for 30 minutes, or until a toothpick comes out clean when inserted.

Blueberry Lemon Glaze

This is truly the icing on the cake!

You will need:

• 2 cups blueberries, fresh or frozen

• 2 tablespoons maple syrup

• 1/2 teaspoon each: cinnamon and cardamom

• a pinch of salt

• zest of 1 lemon

• juice of 1/2 lemon

Mix all ingredients together in a sauce pan and simmer on medium heat for 5 minutes. Cool slightly before pouring it over the cake. Set aside to cool for 15 minutes. It's even more delicious the next day after the glaze soaks into the cake.

Baby Cakes

Happy Valentine's Day! My daughter is indeed a Valentine baby: she will turn one year old on Thursday. Her presence in my life has eclipsed all other priorities and it is a joy to witness her grow, learn and thrive each day.

May this day remind you of the love that is always in our hearts when we relax, breathe deeply, and open to our unlimited potential. What brings you joy? What nourishes you? Ask yourself these two questions each morning and set out to live a day filled with joy and nourishment. This practice of self-love spreads love to others and helps cultivate happiness, even during troubled times.

As my daughter learns to feed herself, I have been exploring new sources of nourishment that can be fulfilling for us both. The wonderful food solution we have both been enjoying lately is baby cakes: small pancakes made of eggs and vegetables. I add a few spices and some oil to bring flavor and soothe the nervous system. Try these combinations and let me know what you think!

All of these freeze well and reheat easily in a toaster or toaster oven.

 

Sweet Potato Baby Cakes

High in beta carotene and vitamin A, sweet potatoes soothe the nerves, balance the endocrine system, and promote healthy elimination.

You will need:

• 2 eggs

• 2 tablespoons flaxseed meal

• 2 tablespoons coconut oil

• 1/2 teaspoon each: cinnamon and nutmeg

• 2 cups sweet potato, boiled and drained

Preheat oven to 375 degrees.

Boil sweet potatoes with just enough water to cover. It will take about 10 minutes for them to be tender.

Place all ingredients in a blender or food processor and blend well.

Bake at 375 on an oiled cookie sheet for 10 minutes.

Flip and bake 5 minutes more.

Cool and enjoy.

I enjoy them with a vegetable and egg scramble or ground turkey with sauteed greens.

Carrot Chicken Baby Cakes

High in protein, pastured chicken contains all the essential amino acids necessary for muscle development and provides steady energy.

You will need:

• 2 eggs

• 1 cup cooked chicken

• 2 tablespoons coconut oil

• 1/2 teaspoon each: cinnamon and coriander

• 2 cups carrots, boiled and drained

Preheat oven to 375 degrees.

Chop and boil carrots with just enough water to cover. It will take about 20 minutes for them to be tender.

Boil or braise chicken for 20 minutes if bone-on and 10 minutes if boneless. Pull chicken off the bone if necessary and remove skin.

Place all ingredients in a blender or food processor and blend well.

Bake at 375 on an oiled cookie sheet for 10 minutes.

Flip and bake 5 minutes more.

Cool and enjoy.

I enjoy these with parsley pistou or pesto.

Spinach Squash Baby Cakes

High in fiber and iron, spinach is important for brain development and promotes healthy elimination.

You will need:

• 2 eggs

• 2 tablespoons olive oil

• 1/2 teaspoon each: thyme and coriander

• 2 cups winter squash, baked and de-seeded

• 1 cup spinach, boiled and drained

• 1/2 cup buckwheat flour

Preheat oven to 375 degrees.

Place an acorn or carnival squash in the oven and bake for 45 minutes or until it's soft when pierced with a knife, Cut it open, remove seeds, and scoop out flesh. I like to make these at the same time as the spinach cakes so that I use up all my squash.

Boil spinach with a little water in the bottom of a small stock pot. It will only take a few minutes. Drain well.

Place all ingredients in a blender or food processor and blend well.

Bake at 375 on an oiled cookie sheet for 10 minutes.

Flip and bake 5 minutes more.

Cool and enjoy.

Blueberry Baby Cakes

High in resveratrol for balanced blood pressure and antioxidants for stress reduction, blueberries are a superfood for all of us!

You will need:

• 2 eggs

• 2 tablespoons flaxseed meal

• 2 tablespoons coconut oil

• 1/2 teaspoon each: cinnamon and cardamom

• 1 cup winter squash, baked and de-seeded

• 1 cup blueberries, fresh or frozen

• 1/2 cup buckwheat flour

Preheat oven to 375 degrees.

Place an acorn or carnival squash in the oven and bake for 45 minutes or until it's soft when pierced with a knife, Cut it open, remove seeds, and scoop out flesh. I like to make these at the same time as the spinach cakes so that I use up all my squash.

Place all ingredients in a blender or food processor and blend well.

Bake at 375 on an oiled cookie sheet for 10 minutes.

Flip and bake 5 minutes more.

Cool and enjoy.