My Favorite Spring Treats

Spring is a time to lighten up, eat fewer refined foods, and move towards the whole, local ingredients that support the health of local farms, the bioregion, and your body.

May this practice of eating simple, seasonal, flavorful food help you connect with nature and welcome each day as an opportunity for rejuvenation and new discovery.

May day is honored in Northern traditional cultures as Beltaine, a celebration of passion, creativity, fertility and the resplendent sun, which shines warmer each day and lingers longer each evening. Spark your passion and creative impulse by getting in the kitchen and making these wholesome treats! They also happen to be vegan and gluten-free.

Sweet Potato Bars

For the crust:

• 1 cup rolled oats

• a pinch of salt

• 1 teaspoon cinnamon

• ½ cup almonds

• 1/4 cup brown rice flour

• 2 tablespoons maple syrup

• 2 tablespoons olive oil

For the topping:

• 1 pound orange fleshed sweet potatoes

• 3 tablespoons maple syrup

• ½ teaspoon vanilla extract

• ½ teaspoon each: cinnamon, ground ginger, nutmeg and allspice

• 2 tablespoons flaxseed meal

• 1/4 cup almond milk (or any milk you prefer)

Chop and boil the sweet potatoes. Keep the skin on for maximum nutritional benefit. Drain them and allow them to cool.

Preheat oven to 375 degrees.

Lightly oil an 8-inch square-baking pan with olive oil. Place all topping ingredients in a food processor bowl and pulse until mixture reaches a coarse meal that's evenly moist.

Transfer the mixture to the prepared pan and press it evenly and firmly into the bottom. Bake the crust for 15 minutes or until set. Remove from oven.

Place all the topping ingredients in the food processor and blend until smooth. There's no need to wash the processor between the crust and the topping.

Pour the mixture onto the crust and smooth the top evenly with a spatula. Bake about 25 minutes. Allow to cool, then chill in the refrigerator for 2 hours. Enjoy!

Sweet potatoes: high in omega 3 essential fatty acids to tonify the internal organs and strengthen immunity; rich in carotenoids and omega-3s, whose anti-oxidant content offers anti-inflammatory support; high in vitamin C to boost immunity; rich in B vitamins to reduce stress.

Almond Chocolate Chip Bites

You will need:

• 1/4 cup maple syrup

• 2 tablespoons flaxseed meal

• 2 tablespoons coconut flour

• 1 teaspoon vanilla extract

• a pinch of salt

• 1/2 teaspoon cinnamon

• 1 cup organic unsalted almond butter*

• 1 cup dark chocolate chips

• ¼ cup cocoa nibs

*You can substitute cashew or peanut butter.

Preheat the oven to 350 degrees. Lightly oil a baking sheet with olive oil.

Place all ingredients in a bowl and mix well. 

Using a soup spoon, evenly space scoops of the mixture on the baking sheet. Press down with a spatula or back of the spoon to slightly flatten. 

Bake for about 15 minutes.

Cool on the baking sheet for 10 minutes before transferring and eating!

Almonds: high in monounsaturated fat, which promotes heart health, helps reduce LDL cholesterol, and aids in carbohydrate metabolism, thus contributing to weight loss; high in flavoproteins to balance blood sugar and improve energy levels; rich in vitamin E to promote cognitive abilities and protect the brain.

Thanks to Rebecca Katz for this inspiration!

Spring Smoothies Make Terrific Breakfasts

Life is full. As the days grow longer and we start to be more active, it's as important as ever to start our days with a protein-packed breakfast. Try these smoothies to ease digestion, strengthen the body, mind, and spirit for the day ahead, and embrace spring.

These smoothies are also an ideal way to refuel after a workout, hike, or bike ride. For those of use who need extra protein to support healthy pregnancy or maintain long-term energy during physical activity, add organic hemp seed powder.

Each of these smoothies provides beneficial pro-biotic bacteria with ingredients such as kombucha. They also contain pre-biotic ingredients, such as papaya and flaxseed meal, to nourish that good gut bacteria.

Food is medicine. Learn to use it wisely. Breathe into the present moment and appreciate life for a moment before you sip your healing beverage. 

Digest-Ease Smoothie

Blueberries are high in antioxidants, spinach is rich in fiber and minerals, almond butter provides protein and is pre-biotic, kombucha is pro-biotic, and spirulina micro-algae help to cleanse the lymphatic system. Here's to your health!

You will need:

• 2 cups blueberries - fresh or frozen

• 2 cups spinach

• 1 tablespoon flaxseed meal

• 2 tablespoons almond butter

• 1 teaspoon each: cinnamon and cardamom

• 1 teaspoon spirulina powder

• 1 cup kombucha

Blend all of the ingredients together in a blender.

Pour into 2 glasses and enjoy!

Anti-Inflammatory Smoothie

Turmeric stops the body's inflammatory response, ginger warms the digestive system, papaya provides potent digestive enzymes, walnuts are rich in ellagic acid to nourish the brain, and flax seed is pre-biotic.

You will need:

• 2 cups unsweetened almond milk

• ¼ cup dried, unsweetened papaya, soaked in boiling water for 5 minutes

• ¼ cups walnuts

• ½ inch fresh ginger root

• ½ inch fresh turmeric root

• ½ teaspoon ground cinnamon

• ½ cup flaxseed meal

Boil a bit of water and soak the papaya in a bowl.

Chop ginger and turmeric.

Drain papaya water.

Place all ingredients in a blender and blend well.

Pour into 2 glasses and enjoy!

Do you have a smoothie recipe to share? #showusyoursmoothie

Wonderful One Pot Meals For Spring

Give yourself time to rest and rejuvenate.

Make a simple meal that can be re-heated in the oven and served at dinnertime with enough leftovers for lunch tomorrow.

During the time you would spend cooking in the evening, try doing one of these things.

Go for a walk. Sit in the sun. Talk with a loved one. Hold someone's hand. Breathe deeply, in and out, offering gratitude for another day on the planet.

Quinoa Casserole with Spiced Roots

You will need:

• 4 Tablespoons olive oil

• 2 Tablespoons lime or lemon juice

• 1 teaspoon each: thyme and oregano

• 3 red potatoes, chopped into cubes

• 4 carrots, chopped into ½ inch rounds

• 2 sweet potatoes, chopped into ½ inch rounds

• 1 beet, chopped into cubes

• 1 bunch kale, spinach, or chard, chopped

• Sea salt to taste

• 1 cup cooked quinoa

• ½ cup walnuts

Heat oil in a large skillet. Add the spices, stir and sauté on low heat for 2 minutes.

Add chopped roots. Raise heat to high for 2 minutes.

Add lime or lemon juice, cover and reduce heat to low. Add spices. Simmer for 10 minutes.

Chop greens. Add to skillet. Add water if anything is sticking to the bottom.

Meanwhile, cook 1 cup quinoa in 2 cups water.

Add nuts towards the end of cooking.

Grease a casserole dish with vegetable oil.

Preheat oven to 375 degrees.

When roots are soft, place in the contents of the skillet bottom of the casserole dish.

Once quinoa and nuts are cooked, spread it on top of the vegetables.

Bake for 20 minutes.

Enjoy! Serve with sesame lemon sauce if you like.

Sesame Lemon Sauce

In a bowl, whisk together:

• 2 Tablespoons tahini

• 1 Tablespoon lemon juice

• ½ cup water

• 3 Tablespoons olive oil

• 2 teaspoons apple cider vinegar

• 1 teaspoon tamari

Use as a salad dressing or garnish for casseroles.

Millet Leek Casserole with Tempeh

Start with the millet.

Soak 1 cup millet for 2 hours or so. Strain and rinse millet.

You can also cook without soaking. This process removes phytic acid, making millet more digestible.

Pour into a cooking pot with 3 cups water.

Bring to a boil; then reduce to simmer.

Simmer until millet begins to thicken (about 20 minutes). Stir occasionally, as though cooking oatmeal.

Add:

• 3 Tablespoons olive oil

• 1 teaspoon salt

• 2 carrots, grated

• ½ teaspoon each: thyme and nutmeg

Cook on low heat and stir occasionally until millet thickens.

Meanwhile, chop 2 leeks.

Place in a deep skillet with 2 tablespoons olive oil.

Sauté for 5 minutes.

Chop 1 8-ounce package of tempeh into cubes.

Place tempeh in a bowl and add:

• 1 teaspoon tamari

• 1 teaspoon tahini

• 1 teaspoon brown mustard

• 1 tablespoon lemon juice

• 1 teaspoon coriander

Mix well.

Pour contents of bowl into the skillet with leeks.

Cook on medium heat for 5 minutes, until tempeh is browning slightly.

Meanwhile, chop kale – about 2 packed cups.

Add kale and ½ cup water to the skillet.

Cover and cook on medium low heat for 5 more minutes.

Set aside.

Grease a glass baking dish (9x9) with olive or sunflower oil.

Pour one third of the millet into the baking dish and flatten it evenly.

Cover with half of the vegetable mixture.

Add another layer of millet, followed by vegetables.

Finish with millet.

Bake at 350 degrees for 25 minutes, or until the top is turning golden.

Buckwheat Cauliflower Casserole

Place 1 cup dry kasha (buckwheat groats) and 2 ½ cups water in a stock pot.

Bring to a boil, reduce heat to simmer, and cook, uncovered, for 15 minutes until kasha begins to thicken.

Add ½ teaspoon each: salt, coriander, nutmeg

Stir vigorously until grain reaches porridge-like consistency. Set aside to cool for 15 minutes.

Meanwhile, preheat the oven to 400 degrees.

Chop 1 large head cauliflower into florets.Chop 3 large carrots into crescents.

Oil a rectangular baking dish.

Add carrots and cauliflower to the baking dish.

Season with ½ teaspoon each: salt, turmeric, cumin, and cinnamon.

Toss well to coat.

Roast for 30 minutes.

Remove from oven and reduce heat to 350 degrees.

Mix as many peas as you like with the cauliflower and carrots. Remove from baking dish and set aside in a bowl temporarily.

Cover the bottom of the baking dish with a thin layer of cooked kasha.

Cover kasha with the vegetables.

Cover vegetables with the rest of the cooked kasha.

Bake for 15 minutes, cool and enjoy!

Fresh, Fruity, & Fabulous

Smoothies are not just for breakfast! Enjoy them as snacks when the afternoon blues hit or serve them in a little cup as dessert when visitors come to dinner.

With the coming new moon and spring equinox on March 20th, these recipes will uplift you and inspire you to sow seeds of intention for the season to come.

Each one of these recipes features coconut, which helps to tone and nourish your hormonal and digestive systems and bring the balance that's synonymous with this time of year.

Coconut

Saturated fat, solid at room temperature, coconut is a plant-based alternative to saturated animal fats. It stimulates brain function and promotes intestinal motility. Its anti-bacterial action makes it an important fat to choose during times of illness or infection and is specifically indicated for combating intestinal parasites. This food is considered sacred by people from the Indonesian Archipelago to the Indian Sub-Continent because of its potent healing properties. 

Coconut Cream Pie

You will need:

• 1 cup coconut milk

• 1 cup water

• 1 teaspoon vanilla extract

• 1 banana

• ½ orange

• 1 teaspoon cinnamon

Blend until smooth.

Decadent Chocolate Cherry

You will need:

• 1 cup coconut milk

• 1 cup water

• ¾ cup of frozen cherries

• 1 tablespoon cacao powder

• 2 tablespoons maple syrup

Blend until smooth.

Soothing Delight

You will need:

• 1 cup coconut milk

• 1 cup water

• 1 ripe avocado, peeled and de-seeded

• 2 dates, fresh or dried, chopped

• 1/2 teaspoon nutmeg

Blend until smooth.

Spinach for spring

A wonderful spring vegetable, spinach is growing in many farmers' greenhouses right now. Enjoy its mineral rich content and know that your digestive tract will thank you for eating green fiber! You can substitute chard if you like, which is another delicious green member of the chenopodium family.

SPINACH ROSEMARY SOUP

Rosemary adds a complex flavor to this simple soup while helping to boost brain function and immunity.

You will need:

• 2 tablespoon olive oil

• 1 medium onion, chopped

• 3 cloves garlic, chopped

• 2 tablespoons rosemary, fresh

• 1/2 teaspoon nutmeg

• sea salt and black pepper to taste

• 2 cups red potatoes, rinsed and cubed

• 4 cups chicken or vegetable broth

• 6 cups fresh spinach (or chard)

To prepare:

Add oil to a large saucepan over medium heat. 

Add onion, garlic, rosemary, nutmeg, salt and pepper, reduce heat to medium-low and cook, stirring occasionally, for 5 minutes. Stir in potatoes and cook, stirring occasionally, for 5 minutes. 

Pour in broth.. Bring to a simmer over medium heat and cook until the potatoes are soft, about 15 minutes. Stir in spinach (or chard) and continue to simmer until the greens are tender, about 10 minutes more.

Puree the soup with an immersion blender or regular blender (in batches), leaving it a little chunky if desired.

Serve the soup garnished with nutmeg, if desired, and topped with a spoonful of yogurt (cow or almond).

MUNG BEAN AND SPINACH STEW

This fresh spring stew will nourish you and re-vitalize your senses! Breathe in the aromas of ginger and chiles and savor their digestive power.

You will need:

• 3 tablespoons coconut oil

• 1/2 tablespoon minced ginger

• 2 cloves minced garlic

• 1/2 teaspoon chile powder

• 1 teaspoon smoked paprika

• 2 teaspoons Tamari or soy sauce

• 4 cups mung beans, soaked overnight and cooked

• 1 cup water

• 1/2 cup fresh cilantro

• 2 cups fresh spinach

• 1 cup cooked quinoa

• 1/3 cup toasted pumpkin seeds

To serve:

• Freshly squeezed lime juice

• Cilantro 

To prepare:

Rinse and drain mung beans. Cook in 8 cups water, skimming any foam that rises to the top. Once tender, drain and rinse once more.

Rinse and cook quinoa in 2 cups water with a pinch of salt.

Place minced garlic and ginger in a skillet with coconut oil. Saute on medium heat for 3 minutes, or until fragrant. Add chile, paprika, and tamari. 

Reduce heat to low. Add cooked mung beans and stir together.

Add water, cilantro and spinach.

Cook on medium heat until spinach is wilted, about 3 minutes.

Turn off the heat, stir in the rest of the ingredients, and serve in bowls garnished with fresh cilantro and lemon juice.

Maple Delights for Spring

Call me crazy. I live in northern Vermont, despite the fact that I grew up in Mediterranean Italy. Go figure. 

Truly, though, this state is the best-kept secret ever because of our harsh winters that lead to glorious mud - I mean - spring, then abundant summer and radiant fall. 

Right now, maple sap is running, the birds are singing, and I saw the first signs of the garden beds emerging from under the mountains of snow this morning! It's time to celebrate with maple-inspired spring breakfasts and snacks.

Maple syrup is an incredibly nutritious and mineral-rich food. It is also minimally processed, which helps our bodies metabolize it more slowly than refined sugars without robbing minerals from our blood and bones to digest it. When I drink maple sap from our trees or savor maple syrup in the spring, I truly feel aligned with the seasons.

STEEL CUT OATCAKES

This is my favorite thing to do with leftover oatmeal.

You will need:

• 1 cup rice or spelt flour

• 2 tablespoons maple syrup

• 1/2 teaspoon nutmeg

• 1/2 teaspoon each: baking powder and baking soda

• pinch salt

• 1 cup cooked steel-cut oats*

• 1 large egg, lightly beaten OR 1 tablespoon flaxseed meal soaked briefly in just as much warm water

• 1/2 cup full fat unsweetened yogurt (cow, goat, or almond)

• 1/2 cup milk (cow, oat, or almond)

• 3 tablespoons melted butter or coconut oil

• 1/2 teaspoon vanilla extract

• 1/2 teaspoon lemon juice

*To cook the oats:

Soak overnight in cold water. In the morning, rinse, drain, and cook with twice as much water, stirring often, for 20 minutes. Add vanilla, butter, salt, cinnamon, cardamom, nutmeg and top with almonds and berries if you like. Save leftovers for oatcakes.

To prepare the oatcakes:

In a large bowl, mix together the flour, syrup, nutmeg baking powder, baking soda and salt.

Make a well in the center. Into it, stir together the oats, egg, yogurt, milk, oil, vanilla and lemon juice. 

Stir these wet ingredients into the dry, mixing until incorporated but not completely smooth.

To cook the oatcakes:

Preheat a non-stick or cast iron griddle over medium high heat. Lightly brush with butter or coconut oil. Ladle about 1/4 cup of the batter onto the pan.

Cook until the edges become dry and the center bubbles, about 3 minutes.

Flip and cook on the other side until golden and puffed, about another 2 minutes. Remove to a platter and keep warm in a low oven if needed. Continue until all batter is used.

Serve the oatcakes with fresh or frozen berries heated in a small pot of maple syrup.

COCONUT MAPLE BREAD

This makes a wonderful breakfast with nut butter and jam or a delightful afternoon snack with a cup of dandelion root tea.

You will need:

• 2 tablespoons flaxseed meal soaked briefly in 1/4 cup warm water

• 1 cup coconut milk

• 1 teaspoon vanilla extract

• 3 tablespoons maple syrup

• 1 teaspoon apple cider vinegar

• 1/2 cup coconut flour

• 1 1/2 cups flour - rice or spelt

• 1 teaspoon baking powder

• 1 teaspoon each: cinnamon and ginger

• 1/2 teaspoon each: cardamom and cloves

• pinch salt

• 1 cup shredded, unsweetened coconut

• 3 tablespoons coconut oil, melted

Preheat an oven to 350 degrees.

Soak flaxseed in a large bowl. 

After 5 minutes or so, add coconut milk, vanilla, maple and vinegar.

Add flours, baking powder, spices and salt. Stir in the coconut. 

Fold in the melted coconut oil.

Grease a loaf pan. I like to melt coconut oil in the loaf pan in the preheating oven, then pour melted oil into the batter and save a bit for greasing. 

Once the loaf pan is greased, pour in the batter and bake for about 45 minutes. Remove from the oven and allow to cool in its tin for 5 minutes, then turn it out onto a cutting board. Slice thickly and serve as is or with almond butter and maple syrup.

MAPLE ALMOND ORANGE CAKE

This is a fabulous hiking snack and makes an elegant dessert when covered in coconut maple frosting

You will need:

1 1/2 cups sliced almonds

1/2 cup maple syrup

2 sticks butter OR 1/2 cup coconut oil

zest and juice of 1 orange

2 large eggs, lightly beaten OR 2 tablespoon flaxseed meal soaked briefly in just as much warm water

3/4 cup yogurt (cow, goat, or almond)

2 1/2 cups flour - rice or spelt

1 teaspoon baking powder

1/2 teaspoon each: cinnamon and nutmeg

pinch salt

Preheat the oven to 350 degrees.

Toast almonds over very low heat in a dry saute pan until they are golden. 

Save a few almonds to top the cake.

In a large bowl, whisk together the syrup, butter or oil, juice and zest, eggs, and yogurt.

When the mixture is quite smooth, add the flour, baking powder, salt and spices. Mix until the dry ingredients are just incorporated.

Fold in the almonds.

Grease a loaf pan or round cake pan and fill with the batter. Smooth and flatten the top and sprinkle with the reserved almonds.

Bake for about 45 minutes.

Remove the cake from the oven and let it cool in the pan for about 30 minutes before turning out onto a plate or cutting board and serving.

Click this link for maple pecan cookies and grain-free maple treats!

SuperSnacks!

Boost immunity, gain afternoon energy, and tonify your adrenal and endocrine system with these healthy snacks.

They're great after-school snacks, too.

TAHINI DATE SALTED CARAMELS

You will need:

• 1 cup pitted dates

• 1/2 cup tahini

• 2 tablespoons coconut oil (room temperature)

• 1/2 teaspoon ground cardamom

• 1/8 teaspoon kosher salt or other coarse salt flakes

Combine the dates, tahini, coconut oil, and cardamom in a blender or food processor.

Transfer the mixture to a parchment-lined loaf pan (or another equivalent container) and use a spatula to press it down evenly. 

Sprinkle with salt.

Freeze until firm. Remove from the pan and cut into bite-size pieces.

Store in an airtight container in the freezer for up to a month. 

HOME MADE ENERGY BARS

You will need:

• ¼ cup dried, unsweetened apricots

• ¼ cup dried, unsweetened dates

• ¼ cup raisins

• ¼ cup sesame seeds – toasted

• ¼ cup pumpkin seeds – toasted and coarsely chopped

• ½ cup walnuts, pecans, almonds (choose any combination of these) - toasted and coarsely chopped

• 1 cup nut butter (almond, cashew, peanut butter or a combination of these)

• ¼ cup honey

• 4 Tablespoons shredded, unsweetened coconut

• 1/2 teaspoon cinnamon

• Pinch salt

Boil 2 cups water. As water boils, coarsely chop all dried fruit and place it in a small mixing bowl.

Pour boiling water over fruit. Soak for 15 minutes and drain.

Meanwhile, mix

honey, nut butter, coconut, cinnamon and salt in a medium mixing bowl.

Chop walnuts/almonds and pumpkin seeds.

Toast all seeds and nuts. Add to mixing bowl and mix.

Add soaked dried fruit to the above ingredients.

Oil a glass baking dish: 7×11″ is a good size.

While the mixture is still warm, press it flat into the dish with wax paper. Chill for 1 hour.

Slice into squares.

Cover with plastic wrap or store in baking dish in the fridge. Keeps for 2 weeks refrigerated.