Fluffy, Gluten/Dairy/Egg Free Pancakes!

Allergen free beauties! Gluten free, dairy free, egg free, and nutritious to boot!

I was diagnosed with a wheat allergy, way back in 1999. At that time, I was diagnosed with 12 food allergies! My worst was milk, cheese close second, and wheat third. Boo. I was just at the cusp of my world blowing up, in regards to beginning to learn about food. REALLY learn about it. What I was about to find out, was what I thought was healthy foods, for the first 31 years of my life, really weren't healthy for humans at all. That's why in 2013, I speak a different language than my peers, as the majority, haven't LEARNED what is actually healthy, what is harmful, and what is simply lesser of the evils. These pancakes have a couple refined starches thrown in for balance, but I make up for it with superfood seeds!

Today is a snow day! My girls were thrilled! I wanted to make a nice breakfast, and they love pancakes. I most often make oatmeal pancakes, but didn't soak my oats overnight, like I usually do for my go-to recipe seen here.

So, I winged it. I most often wing it... There are times, things turn out so well, then I wonder, "how did I exactly do that"? Today, I wrote down what I did, in case it turned out well- and it did!
I make pancakes with stuff I had on hand. Now, mind you, my pantry isn't your mama's pantry- I have lots of good stuff in there. With a basic understanding of ratios for pancakes, I made a SUPERFOOD pancake!

Fluffy, Gluten/Dairy/Egg Free Pancakes!

Yield:10- 12 medium size pancakes

3/4 C brown rice flour
1/4 C tapioca starch
1/4 C potato starch
1 tablespoon baking powder
1/2 teaspoon sea salt
1 faux egg ( 1 Tbl chia seeds and 3 Tbl water)
1 C faux buttermilk (2 tsp raw apple cider vinegar, fill with alternative milk to 1C)
~additional alternative milk as needed
2 tablespoons coconut oil, melted and slightly cooled
1 Tbl Hemp Seeds (optional)

Organic smart balance,*organic, grass fed, cultured butter, or *organic Ghee, and REAL maple syrup for serving!

Mix chia seeds with water and allow to sit for a few minutes to gel. Mix dry ingredients in a large bowl. Mix the chia/water and faux buttermilk in a bowl, or in your measuring cup, if large enough. Gently blend wet into the dry. Gently pour coconut oil in, as you mix.

Allow batter to rest while you heat your griddle or pan. Grease pan or griddle with coconut oil, organic Ghee, or cold pressed oil. Pour in scant 1/4 C onto your griddle. Watch for bubbles through the top of cakes, and dry edges, then flip.


Natalie's notes

*Organic grass fed, cultured butter, and organic Ghee, ARE dairy products. I recently incorporated "butter oil" into our diets for the first time in 14 years. These have little to none, of the dangerous milk proteins, and lactose, as they are majority fat or "butter oil". See my "why to avoid conventional dairy" page. Avoid these products if on a healing diet, or severly allergic to dairy!
I like using the 1/4 C measure, as it makes the perfect sized pancakes. The extras can easily be warmed in the toaster! I always double, or triple pancake recipes. Easy breakfast leftovers, without the fuss!
~These pancakes seemed to stick more than usual. Really grease your pan/griddle!
They didn't brown up, as most pancakes do. There was golden brown on some, but not all.
The batter can thicken as it stands. You can add a Tbl of alternative milk as needed.
I did pre-grind my chia seeds, to make the faux egg, you don't have to.
I did pre-grind my hemp seeds, you don't have to!
As with any pancake, french toast, or waffle, you can freeze any extras on a baking sheet. When frozen, put into a freezer bag.

Update: My girls said the pancakes were even better, the next day, warmed in the toaster!

Another healthier breakfast to add to your arsenal!
Yours in health,
Natalie

Vegan Vanilla Ice Cream!

*Sorry, still no ability to upload pictures. Any suggestions are welcomed- to upload to a new server, or??

This is the first time I'll be making vanilla ice cream with the cashew cream... and I'm very excited about that.  For years, I made the vanilla with soy milk and creamer, but since I rarely use soy, and the cashew cream has made EXCELLENT ice cream- the time has come!

Vegan Vanilla Ice Cream

2 C cashew cream, or almond, rice, or coconut milk

1/4 C organic evaporated cane juice, or raw agave

2 TBL vanilla extract

1 TBL raw honey (optional)

1 tsp sea salt

Blend in a blender.  Allow to cool in the fridge for at least an hour, or overnight is better.  Process in your ice cream maker.   I love my Cuisinart Ice Cream Maker! 

*GAME CHANGER: how to make cashew cream,click HERE!

*I made a simple syrup to make the vanilla ice cream.  Makes it easier to incorporate the sugar, as I used the evaporated cane crystals today. Organic evaporated cane juice is just that, the juice of sugar cane in it's whole, natural state. Only the water is removed. As a whole food it still retains its vitamins and minerals. It also retains its natural balance of sucrose, glucose, and fructose instead of being straight sucrose. Choosing organic, makes it void of the chemical processing, and pesticides.

*If you use the raw agave, and the cashew cream, it is a raw dessert! 

*Debate on whether agave is a healthier sweetener option.  I strongly believe, organic raw agave is a healthier option then all sweeteners, except honey.  However, honey is more difficult to replace in recipes, and has a stonger flavor. Agave is has a low glycemic index, and is sweeter than sugar. I love it for cooking, baking, and anywhere sugar is required. 

*I intentionally used vanilla bean seeds from my homemade vanilla extract!  It looks so pretty with the black flecks of vanilla!

*You combine milks to make any ice cream flavor.  I like cashew cream, and coconut milk, as they have a higher fat content- which creates a mouth feel closer to that of real cream ice creams!

*The vanilla extract I make myself, has no added sweetener like sugar, or corn syrup.  So, it is stronger,with more alcohol content.  The alcohol helps to create a creamier, more easily scoop able  ice cream.  If you use a traditional vanilla, add a TBL of vodka.

*The honey is optional, but I like added complexity to the sweetness.  Also, honey keeps the ice cream softer for scooping.

*Why salt in ice cream?  It's not the salty/sweet deal, it actually enhances the sweet, and the flavor of any ice cream!

Enjoy!
Yours in health,
Natalie

Crock Pot Curried Sweet Potato/Split Pea Soup

* I have contacted bloggerspot.com, and still no ability to upload pics from my computer. I hope it will be resolved soon! Sorry, no pics today.

It is 6 degrees today... Talk about a bitter cold day! We are in a couple day cold snap here in the Milwaukee area. YIKES! What's a girl to do? I have a fire going, and am making a cozy, comfort food soup. 

Today I am making a sweet potato/split pea soup. I decided to make it curried. I love me some curry. Curry has different spices, which have proven to be VERY healthful. Turmeric, which gives curry the yellow color, is a well known, scientifically proven, POWERHOUSE.

Pea soup, will always be a comfort food for me, as it reminds me of my grandma Kridler. She was an awesome cook, and had many specialties. Split pea soup was one of them! Although, this is a departure from how she made it (I don't know how she did, but I have tried to recreate it), it still reminds me of her. I adored my little grandma:)

I love sweet potatoes at every level, and in many ways. So why not add to pea soup? Why not?
I chose yellow split pea soup, for no other reason, but aesthetics, to look really lovely with the sweet potatoes, and curry. So sue me;)

All year round, I love the CROCK POT. Such an underused kitchen appliance.... But, not at my house. I love the chop and dump, all day cooked flavor, and ease of the crock pot! Besides, it is economical, as it uses so little energy, and cooks at a lower temp., so keeps more nutrients in tact. Win/win.

Crock pot curried sweet potato/split pea soup

2- 32oz. boxes of stock (vegetable or chicken)
16 oz bag of split peas ( or 2 1/4 cups of split peas)
1 large or 2 small sweet potatoes, cubed
1 medium onion, chopped
4 cloves of garlic, chopped
1 Tbl jarred ginger, or grated fresh
1 Tbl mild curry powder
1 tsp sea salt
1 Tbl olive oil, or coconut oil



You can put all ingredients into the crock pot, on low for 8-9 hours... and that's it!

*Today, I sauteed the onion in the olive oil, for several minutes on a medium heat. Then I added the garlic, and sauteed another couple minutes. Lastly, I added the ginger, and the curry powder, and sauteed another few mintues. This step in optional, but lends a richer flavor to the soup.

*An excellent add-in, is kale. As much, or little as you like! Add in the last hour or so. Just adds many more nutrients, easy way to get the greens, and it is so pretty in the yellow/orange soup.

This is truly one of my favorite soups.

Yours in health,
 Natalie

Asian Sweet & Spicy Peanut Dressing

*Forgive me my people! No pics yet! For some reason, there is a glitch in the bloggerspot.com web site. Not allowing me to upload pics from my computer... Hopefully is will be resolved soon.


Who doesn't love the play of all the different flavors? Sweet, salty, spicy, hot, and savory, with the rich flavor of peanut, and a hint of dark sesame oil- it is nearly perfect for the palate!

I love the spicy Chinese Chop salad at Noodles & Co., and I absolutely loved an Asian peanut coleslaw my friend Meg introduced me to several years ago... I do enjoy recreating meals I've tried at restaurants, and I love to tweak recipes from friends, to my own tastes!

This dressing is fab for an Asian slaw, or a chopped salad, a dipping sauce for rice paper veggie rolls, or a veggie dip! I could drink it, but I won't;)

Asian Sweet & Spicy Peanut Dressing

1/4 c olive oil (or rice bran oil)
1/4 c rice vinegar (or raw apple cider vinegar)
1/4 c raw honey
1/4 c organic peanut butter
1 Tbl tamari-gluten free soy sauce
1 Tbl dark sesame oil
1 Tbl crushed ginger (or fresh grated ginger)
1 Tbl crushed garlic (or 4 cloves chopped)
1/2 tsp shiracha (or garlic chili sauce, or Tabasco)

Put all ingredients, except for olive oil, and blend well. Add olive oil in a slow stream until smooth and creamy. FANTASTIC.

*I usually double the recipe. It will keep well in the fridge for weeks.
*You could omit the peanut butter for an Asian vinaigrette.
*I have substituted cashew butter with excellent results!
*You certainly can use regular soy sauce.
*For ginger and garlic, you can substitute powdered or granulated for each, but use only 1 tsp per.

I hope you love this dressing/dip as much as I do!
Yours in health,
Natalie

Garlic Aioli

(Pictures to be added later. Blogger site not able to download pictures at this time!)

 

Garlic Aioli is one of my favorite things in life... hollandaise is right up there, as is homemade Caesar dressing! What do they all have in common? Egg yolks. Raw egg yolks. No, there isn't a need to worry- too much hoopla about getting sick from raw eggs. If you are worried, google, and find hundreds of articles about why eating raw eggs is just fine, even very healthy for you!

There isn't a darned thing, that garlic aioli doesn't go with. At least that is my opinion. It is a perfect gluten free, dairy free option for so very much! A perfect raw veggie dip, a perfect roasted vegetable topping, perfect for topping meats of all kinds, and even fish!

Today, we are having gluten free, dairy free pizza- so this IS the white sauce of choice for my pizza! I am attempting to recreate, a FAB pizza that we've had at Transfer Pizza in Bayview, WI. A pizza that has the white garlic sauce ( I am guessing they use garlic aioli), mushrooms, onions, spinach, and avocado. It is heaven... so here goes with our attempt!

Aioli is easy, delicious, and on all accounts, healthy!

Basic Garlic Aioli

3 cloves garlic
2 egg yolks
1 Tbl fresh lemon juice
1/2 tsp. sea salt
1/2 C extra virgin olive oil

Crush the garlic,(very well by using the flat side of your knife and a bit of salt) or use a garlic press and allow to sit for 10 minutes. In a large bowl, whisk the first 4 ingredients well. Begin to add the olive oil, drop by drop at first. Until you have incorporated about a Tbl of oil, and you see it is beginning to emulsify. You can begin to thinly stream in the olive oil, until incorporated, and looks like yellow mayonnaise!

*You can alter the recipe, by using 1 whole egg instead of the 2 yolks. I prefer the 2 yolks myself. I will use the unused egg whites the next morning. Try both ways, see what you prefer.

*You can use a mini food processor. Do as instructed above, only using the processor. I've never tried it with a large food processor- just seems too small a batch, but it might work?

*Make your job easier, and put a wet dish cloth under your bowl, so you can whisk and add oil, without the bowl moving!

*You can add more garlic or less to taste! Even 1 garlic clove lends a very potent garlic flavor. We love garlic so I go with 3 or more!

*Will last in your fridge at least a week. If it lasts that long;)

There are many recipes for aioli... This is easy, fast, and fantastic. Welcome to creamy goodness! Plus, the vampires will leave you alone for sure!

Yours in health,
Natalie

Greek Style Quinoa Salad

We likey a lotta salads around here! My daughter Madeline's favorite salad, by far, is a Greek salad! She is all about the tangy kalamata olives, the salty, creamy feta cheese, and the bite of raw onions.

I am trying to mix it up in regards to school lunches... My girl's bring a cold lunch, since school lunches have much to be desired. There are some rare decent choices, but you know if you are eating away from home, you are likely consuming GMO (genetically modified organisms) foods, and most certainly pesticides, etc.

So, adding another fun salad to the arsenal. Since Madeline favorite cold lunch is Quinoa salad, I decided to do a fun Greek Style Quinoa Salad!

Greek Style Quinoa Salad


1 C uncooked quinoa
1 cucumber diced
1 tomato diced
1 medium onion diced
1 avocado diced
12 or more kalmata olives chopped
raw feta cheese to taste
1 C of  my Greek Style Salad Dressing

Cook quinoa as directed on package. Usually it is 1 C quinoa, to 2 cups water. Cover, and bring to a boil. Turn down to a simmer, and cook approx. 12 - 15 minutes. Uncover, fluff like you would rice, and allow to cool! This will make approx. 4 cups of cooked quinoa.
Add all ingredients into a bowl, then toss gently. Avocado breaks apart easily so be careful!

*You could easily double the veg here. I make it more quinoa ratio to the veg ratio here. You could make it more chopped veg to quinoa if desired!
*With all the raw vegetables, you are getting all of the nutrients and enzymes present in raw food! Your daily goal should be at LEAST 50% raw.
* I don't know if avocado is in the vein of Greek style, but I don't care. Avocado makes everything better... and it is a SUPER FOOD!
*I only use raw sheep's milk feta. Pasteurized milk products, pasteurized ANYTHING is damaging to human health! It ruins anything that may have been beneficial in the milk, and is denatured. Sheep's milk is also and A2 milk, which isn't harmful to humans like A1 milk most often found in our dairy products in the U.S.. Those with dairy allergy, can often consume raw sheep and goat milk products.

This is delicious and nutritious! Quinoa is a superfood in so many ways! As is the delicious, creamy, heavenly avocado! Onions have antibiotic properties, and are powerfully antiviral, and anticancer too! Cucumbers are a misunderstood, and underestimated vegetable! They are also a superfood! It is highest of the alkaline scale of vegetables! An alkaline pH won't allow disease or illness. Kalamata olives are a source of essential fats, their deep rich color offers phtyonutrients, and are just dang tasty! Raw sheep's milk Feta cheese also has SURPRISING health benefits, like being powerful against food born illness/ or food poisoning. Wow.

Yours in health,
Natalie

Tangy Greek Style Dressing

We are big on salads in my house... My daughter Madeline especially loves a good Greek salad- with the salty trimmings, kalamta olives, and feta cheese! She does take after her mama.

Of course the Greek bottled dressings at the store, and mostly likely, at most restaurants are filled with undesirables. Like corn syrup, preservatives, and most often, cow's milk feta cheese- all no-no's.

I make my salad dressings, so I threw together a tangy version of a Greek style dressing! We like it vinegary here. (Is that even a word?) This really fist the bill!!

Tangy Greek Style Dressing

1/2 C red wine vinegar
1/2 C olive oil
1-2 tsp raw honey
1 tsp Dijon mustard
1 tsp garlic powder
1 tsp onion powder
1 tsp oregano
1 tsp sea salt
6 kalamta pitted olives (optional)
1 Tbl raw sheep's milk feta cheese (optional)

I put everything into the blender, except the olive oil. I blended well, then in a slow stream, added in the olive oil! Allow to meld in the refrigerator for at least an hour. Boom shocky. Greek heaven!

*I make my own red wine vinegar, by adding 1/4 of Bragg's Raw Apple Cider vinegar to a bottle of red wine. I put wine in a gallon jar, add the Bragg's, cover with a napkin with a rubber band, and allow to sit for approx. 3 months! Now, it is a live probiotic vinegar:)  This is a much stronger vinegar than store bought, so I cut it in 1/2 with water. So, for 1/2 C of vinegar, I do 1/4 C homemade vinegar, and 1/4 C water!
* I only use raw sheep's milk cheese. Pasteurizing ruins and denatures the milk/cheese. Raw retains any nutrients present in the sheep's milk. Sheep have A2 milk, which isn't harmful to human health! On a personal note, my daughter and I aren't allergic to sheep or goats milk products.
* You could EASILY put everything into a jar, and shake well- and it would be fantastic. I just most often use the blender- if I have the time. It emulsifies the dressing.
*I double this recipe. Will stay a couple weeks in the fridge. Shake well before each use.

Let me know how you like it!
Yours in health,
Natalie

Grandma's Creamy Cucumber Salad (dairy free)

It's still very warm outside... Well, it is literally summer until the 21st! So, I plan on making a side dish my family really loves. Creamy cukes it is!  This is definitely a THROW-back dish, that most of us would remember. Certainly peeps from my neck of the woods.

My sweet grandma, made this dish often in the summer, due to her may cucumber plants. My grandma and grandpa didn't have a big garden, but they really utilized their small plot of land, in the city of Milwaukee on 65th street. They planted cukes along their back fence, that enclosed their yard from the alley. The cukes climbed up the fence, and they would grow on both sides of the fence! They also planted tomatoes and peppers on the side of the garage, and along the back of their little home.

They used the area very well! I speak for myself and siblings when I say, going to grandma and grandpa's in the summer, and picking cukes and tomatoes right off of the vine, was one of our favorite memories.... My grandma with her sun hat, and very tan, farmer tanned arms from working outdoors.

So, this is my take on my grandma's creamy cukes. I know she used sour cream, and I know she used vinegar, and dill. I make mine dairy free, and sub with mayo- my favorite condiment! I use Bragg's raw apple cider vinegar, instead of white, because it is so darned good, and good for you! The cucumbers I use in the summer now, are from the farmer's market... good, but not like grandma's;)

Grandma's Creamy Cucumber Salad

2 large cucumbers, ( peels on if from your farmer or garden) very thinly sliced
1 medium onion,  cut in half, very thinly sliced
1/4 C Bragg's raw apple cider vinegar
1/4 C vegenaise, or good quality mayo
1 Tbl raw agave nectar, raw honey, or palm sugar
2 garlic cloves
1 teaspoon dill
1/4 tsp sea salt

I make the dressing in a blender, blending last 5 ingredients. I then
use my mandolin, to make light work of slicing the cukes and onion paper thin! Toss veg into dressing! Cover, and chill for at least 1 hour, but longer is better.

Pour dressing into the bowl over veggies!

Cool & creamy goodness!

*Today I used Penzeys Sunny Paris  blend. It was a gift from my friend Meg! It is a blend of purple shallot, chives, green peppercorn, French basil, French tarragon, chervil, bay leaf, and dill weed. It was perfect for this salad!
*Cucumbers are a very healthy vegetable! It is the most alkaline of all vegetables! A body that is of alkaline pH, cannot become ill. Cool as a cucumber? That's because they quell inflammation in the body!

So, thank you grandma for this inspiration! I don't ever remember her using a cook book... So, I guess that's where I get wingin' it from. However, I wish she wrote some of her recipes down. I would've cherished them.  Maybe I should... in my own handwriting, instead of just on the blog.  Hmmmmmmmmmm.

Yours in health,
Natalie

Summer Quinoa Salad

It's been a gorgeous summer... Sometimes a salad is in order as your main dish!

With summer being here, my daugthers and I love to kick it to local farmer's markets! It is a win/win/win. We have fun shopping together, we support local farmers, (local economy) AND we get to eat fresh local produce!

Quinoa is a fantastic, versatile product, that is used like a grain, but is really a seed! It is nutritious, is gluten and grain free, and is considered a SUPER food! Plus, it tastes great.

I normally throw together my salads, but in case anyone asks what I did, what is the recipe, I decided to measure, and to pay attention!

Summer Quinoa Salad

2 C quinoa uncooked
1 cucumber diced
1 zucchini diced
1/2 C sweet corn
1 lg tomato diced
1 avocado diced
1 pepper diced

Dressing
1/4 C raw apple cider vinegar
1/4 C olive oil
2 garlic cloves chopped or pressed
1 tsp raw honey
1/4 tsp sea salt
1/4 tsp black pepper

Cook quinoa as directed. I put 2 C quinoa and 4 C water in a sauce pan, brought to a boil. Then turn down and simmer for approx. 12 minutes. Allow quinoa to cool.

Put all of the ingredients of the dressing in a jar, and shake well, and put into the fridge. Alternatively, you could blend ingredients in a blender. But why clean the blender? The dressing will meld flavors, as your quinoa cools.

Dice your veg, and put into a mixing bowl. When quinoa is cool, everything goes into the mixing bowl except avocado. Mix avocado in last, as it breaks apart easily... and voila! Summer salad, using a super food, and magically healthy produce from the market!

*Today I used a 10 oz. can of diced Mexican tomatoes. We ate all of our fresh tomatoes!
*I normally would dice an onion and have that in the salad. This might the first time ever, I didn't have onion in a quinoa salad or side dish.
*You could use lemon juice in lieu of vinegar as your acid in the dressing. 1/4 C lemon juice, or 1 lemon freshly squeezed.
*You could throw in 1/4 C chopped nuts of choice.
*Omit the corn for a grain-free salad. That would make it Paleo for those who are interested!

This salad could be made with veggies of choice. I used what I had on hand!

Yours in health,
Natalie

Gluten free Oatmeal Pancakes

If you are looking for an easy, reasonable, gluten free, and dairy free pancake recipe, look no further!

I have been rotating grains for over a dozen years now... and currently rarely using grains, that are truly grains, with the exception of oats. More and more research is showing that grains are not actually healthy for us! More and more people are being diagnosed with gluten allergy, and gluten sensitivity!
Oats are gluten free, if they are processed in a facility that doesn't process wheat or gluten grains. Look for oats that are organic, and state they are gluten free, if you are avoiding gluten.
This recipe is using long cooking oats, not quick cook. Soaking the oats overnight makes the oats easier to digest, AND will allow you not to process your oats into flour first. Oats are cheap, and easy to obtain! No fancy, expensive gluten free flours, nor any special stabilizers needed here!

This recipe is loaded with super foods: organic oats, organic eggs, cinnamon, raw honey, flax milk, and coconut oil! It is a breakfast that is fun, but you can feel GOOD about!
My girls love, love, love these pancakes!

Gluten Free Oatmeal Pancakes                                                     Yield: approx 18

2 C oats
2 C flax milk (or any milk alternative)
3 eggs
2 Tbl melted organic smart balance (or coconut oil, or other cold pressed oil)
2 Tbl raw honey (or raw agave nectar)
1 tsp vanilla
1 tsp baking soda
1 tsp cinnamon
1/2 tsp sea salt

coconut oil (or olive oil, or other cold pressed oils) for griddle
organic smart balance
real maple syrup


Soak your oats, in the milk alternative overnight.

Oats will look dry after soaking.

Added rest of ingredients!

Blend oat/milk mixture well, in a blender.
Add the rest of the ingredients in blender, and blend just until incorporated.


Grease your griddle or pan very well with coconut oil. Preheat until drops of water spatter on griddle.  Drop by 1/4 cup full of batter.  Cook until bubbles are all over cake, and edges are just starting to get golden. I turn down the griddle to cook the second side a bit slower.

See the loads of bubbles? Edges just crisp- ready to flip!

Serve with organic smart balance spread, and real maple syrup!

*You could mix a tsp of apple cider vinegar to flax milk, let sit a few minutes, than add to oats to soak, for a faux buttermilk.
*You can skip the honey, but we use little syrup, so it adds the right sweetness.
*This batter is very thin. It is preferable, as oats make it more difficult to cook through in pancakes or waffles.
*You can freeze the cakes, in a single layer on a plate or cookie sheet. Once frozen, you can put into a freezer bag. Easily warmed in a toaster! Using the 1/4 cup measure, insures they are large enough to be warmed in the toaster!

Have about 12 left... Time to freeze 'em!

Going, going, almost gone!

These are crispy deliciousness. They are delicious, AND nutritious.! You haven't had oatmeal like this before y'all!  YUM! YUM! YUM!

Yours in health,
Natalie


Raw Honey Lemonade

Nothin' says summer, like lemonade! Since I prefer to avoid refined sugars, I have been making my lemonade for years, with my FAV sweeteners... raw honey! Raw honey isn't like other sugars, as many people think. It is rich in antibiotic, antiviral, anti fungal properties, and is full of nutrients and enzymes. Raw honey is a gift to our health, from those hard working bees.


Raw Honey Lemonade

1 C lemon juice
1 C raw honey
6 C filtered water

Blend the honey and lemon juice in the blender. This will allow the honey to render to a thinner liquid that can easily be mixed with the water. Add honey/lemon mixture to a 2 quart pitcher, and add the 6 cups of water, and mix well. Pour over ice!

*I used organic lemon juice, that I bought at Costco. Fresh squeezed is of course, more tasty! Juice 5-6 lemons to make approx. 1 cup of juice. I love to add some zest too, (only if using organic lemons) to punch up the flavor!  Also, if you fresh squeeze the lemons, this would be considered a "raw" drink. For you "raw foodies".

*You could add a tsp. of sea salt to the pitcher of lemonade, to create your own electrolyte drink! Never pay big bucks for those artificially colored, artificially flavored, and corn syrup sweetened, crappy, toxic, over-advertised sports drinks again!! (Can you tell I am not a fan...) Again, pour over ice, OR mix 1 part lemonade to 1 part cold water for your to-go bottle

.One sip of this, and there is no goin' back to the powdered mixes, or canned concentrate stuff! This is summer in a glass, with a big dose of HEALTHY!


Yours in health!
Natalie

Cowboy Caviar Dip

Sometime back, I was at a friend's party, and tried this incredible dip... There were several of us, hovering around this dip, ooo-ing and ah-ing about how good it tasted!  I asked what it was, my friend called it "cowboy caviar", and confessed it was super easy to make. Super easy, and this good? I was hooked! Thank you Colleen for introducing me to this dip!

I've now made it countless times. I bring it to parties, and I make it as a delicious topping for tacos and tostadas. I love it, my family loves it, and my friends love it... Now I'm the one being asked how to make it! So, here goes my version of the easy, tex-mex kinda dip, that really can be used a thousand ways, and it can be made probably a thousand ways.
Here's my version.

Cowboy Caviar

1 14oz. can black beans (or favorite bean)
1 10oz or 14.5oz of Mexican style diced tomatoes
1 bell pepper diced (any color)
1 medium onion diced
1 cup corn
1 avocado diced
1/4- 1 jalapeno pepper, finely chopped
2 garlic cloves, pressed or finely chopped
2 Tbl cilantro, chopped (optional)
1 lime, juice and zest
1/4 C olive oil
sea salt to taste

Drain and rinse the black beans. This certainly can be a chop, dump and gently mix recipe. But, I like to create the dressing first, by putting the oil, lime juice and zest, onion, garlic, and jalapeno, then whisk well. Then I put the black beans in, toss well, and let it sit for at least a half hour. I add in the rest of the ingredients, except the avocado, and toss well. Lastly, I add, and gently toss in the avocado- as it can break apart easily.
That's it! Tastes best, if you allow it to meld flavors in the refrigerator for about an hour, before you serve it. However, I've mixed it up, and served immediately, with no complaints:)
Healthy, tasty... and EASY!

*Serve with tortilla chips, or as a topping for Mexican food!

*I have mixed in 2 cups of cooked quinoa, or brown rice, to make a delicious salad!!

Yours in health,
Natalie

I like to macerate the jalapeno, a bit of onion, and a pinch of sea salt!

Easy Turkey Meatloaf! (Gluten Free!)

We are one of those families, where not all of us eat meat... It will be 3 years in March that I stopped eating meat. I had been leaning away from meat for about a decade, so it wasn't an overnight decision. However, my husband didn't join me on giving up meat! (Thinking he never will, and that's okay!) Although, since we've been married, we have always eaten vegetarian meals. We never referred to them as 'meatless', or 'vegetarian', but just skipped the meat where it wasn't absolutely needed. For example, spaghetti, chili, even tacos! But, when your meal is meatloaf, or baked chicken- well, it's not as easy to skip the meat;) For me, I think the many meatless meals were born out of need, having been rather poor as a kid. We didn't have the money to have meat everyday, much less for every meal!! So, I really did just learn to cook without meat. Certainly cost effective, earth friendly, and better for health reasons too! I urge everyone to LEAN into eating more vegetarian meals!

When I used to eat meat, meatloaf was one of my all time favs. Well, my family eats meat occasionally, so once in awhile, I bust out the meatloaf on a cold winter day! You'll see here, I use ground turkey only! I use oats instead of bread crumbs, to make it gluten free, and more nutritious!

I like to use ground turkey, that is dark and white meat. Research has shown, dark meat is more nutritious than breast meat. Besides, turkey has so little fat to begin with, the addition of dark meat is important here to keep it moist.


Easy Turkey Meatloaf

1 lb. of ground turkey
3/4 C of oats
1/4 C ketchup
1 med finely chopped onion
1 med roughly chopped
2 cloves crushed garlic
1 Tbl mustard
1/2 Tbl Worcestershire sauce
2 eggs
1 tsp oregano
1 tsp sea salt
1/2 tsp pepper

Glaze
1/4 C ketchup
2 Tbl mustard of choice
1 Tbl brown sugar
1/2 C sauteed chopped onion

Preheat oven for 350 degrees.
Mix the ingredients for the meatloaf by hand, except the roughly chopped onion. Blend until incorporated, but do not over mix! Oil your bread pan, because the meatloaf has so little fat.
Saute the roughly chopped onion, until just translucent.
Mix glaze ingredients together well. Top the meatloaf with glaze, then with the sauteed onion.

Bake for about an hour.  Like any and all meats, allow to rest for about 20 minutes, before slicing.
That's it! This will be the best meatloaf, and your family won't even know it is turkey, or that it is healthier!

*You can easily double the recipe.  Bake for an additional 20-30 mins. more.
*There are countless add-ins. i.e. 1/4 C finely chopped peppers, carrots, or celery.
*You can add a Tbl of horseradish, for a gentle but delicious bite, making everyone wonder, "what is that'?

Usually I saute the onion in the meatloaf as well as on top. Today, I didn't. I would suggest you do try it! When you saute the onion first, it makes them sweet and just incredible. I suggest sauteing other veggies like mentioned above, if using them in the loaf!
For super busy moms, you can purchase a frozen chopped veggie blend at your grocery store, in the frozen veggies section! Seriously. They make one blend with onions, celery, and herbs, and another one with just chopped onion and peppers. I do admit, if they go on sale for $1, I will buy them- for the easiest prep!! Just dump into bowl.

I make it a habit, to most often allow meat to come to room temp., before cooking. If you don't this, it may add to your cooking time.
I have been making this meatloaf for many, many years now. I thought I would finally share... I hope you enjoy it, as much as my family does! My family LOVES this comfort food meal!
Enjoy!
Yours in health,
Natalie

Curried Garlicky Quinoa Salad

Quinoa is a super seed, that is used like a grain.  It is a little seed, that is similar looking to that of couscous.  This little seed is easy to cook, and so very versatile!  It cooks like rice, but in 1/3 the time! It is packed with protein, and is a seed, not a grain. So, if you are gluten free, or grain free, this is a 'grain' for you!
There are a million ways to throw an easy salad together.  This is one of my many variances.

Curried Garlicky Quinoa Salad


1 C Quinoa
2 C water
1/2 C cubed roasted sweet potato
1/2 C cubed roasted russet potato
1 C chopped roasted broccoli
1 lg. chopped onion
5 cloves chopped garlic
1 Tbl Olive Oil for sauteing


Dressing
2 Tbl  Extra Virgin Olive oil
2 Tbl Bragg's Raw Apple Cider Vinegar
1 tsp curry powder
1 crushed garlic clove
small squeeze of Dijon mustard
1/2 tsp  sea salt
fresh ground pepper

Put 2 C water and 1 C quinoa in a sauce pan. Follow directions on package.  Most often, it is to bring to a boil, then cover, and reduce heat to a simmer, and allow to cook for 12-15 minutes.  Take off the heat and fluff with a fork.  Allow to cool.

 While quinoa is cooking, saute the onion in 1 Tbl olive oil until translucent. Then add 5 cloves of crushed or chopped garlic.  Saute for about 5 more minutes. Stir frequently. 

To make the dressing, put the all ingredients into a bowl, except olive oil.  Whisk very well.  Then while continuously whisking, slowly pour olive a little at a time into the bowl.  Alternatively, you can put all ingredients except olive oil, into a blender. Blend well, then slowly add the olive oil while blender is running.

 Add veggies, onions and garlic and dressing. Toss gently.  You'll have a gorgeous, delicious salad!  You could serve this warm if you'd like!
Okay, I know it seems like a lot of garlic, but garlic is so delicious, and so very healthy, it is a miracle food. My mom used to call it a miracle herb.  Not only is it a proven antibiotic, antiviral, anti tumor, it helps prevent and cure cancer, bolsters your immune system, prevents and treats heart disease, prevents stroke, and that's the short list!! To learn more about garlic, read here.

-I roasted the sweet potato and russet potato, and broccoli the evening before as part of our dinner.  This was a great way to use my left overs.  Roasting is an excellent way to prepare most vegetables. Easy, and makes everything more delicious!  I washed the potatoes well, left the skin on both the sweet potato AND the russet potato.  I cut each potato in half, in half again they long way, then each piece in thirds.  Big chunks.  Tossed in olive oil, salt and pepper, then roasted/baked at a 400 degree oven for approx. 45 minutes.  GREAT side dish! Alternatively, you could bake each the potato and sweet potato whole for an hour at 350 degrees, then cut into desired size.

-The broccoli I did basically the same way.  See my recipe here!

-I then cut the potato chunks and broccoli florets smaller for this salad.

Any veggies you like can be placed in this salad.  This is just particularly delicious, and substantial. Actually, this salad is FANTASTIC!  This is my daughter Madeline's favorite salad for her cold lunch at school!  This is an excellent meal in one bowl! Will keep in the fridge easily for a week... with all of that garlic, onions and curry- no bad bacteria would grow anytime soon:) Rockin' healthy, comfort foodish, super healthy, protein, vitamins, minerals, beta carotene, phyto -nutrients, fiber- this dish HAS IT ALL.

Experiment with quinoa. You won't regret it!

Yours in health,
Natalie

Pumpkin Banana Pecan Oat Bread (gluten free)

This is a dense and very rich, pound cake-like, easy bread!

We've all had delicious banana bread... Perfect time, to use over ripe bananas!  Well, this is one of those times.  However, I decided to give it a whirl with pumpkin in the mix!  My thought was you can have the best of both worlds in one loaf.  Pumpkin flavored things top my list of favs.  So, I do use pumpkin all year long, unlike most, who use pumpkin during the fall season.


I am nearly gluten free, and have a wheat allergy.  I have been alternating grains for my daughters all of their lives, to hopefully prevent food allergies.  But, food allergies can pop up anytime in a person's life.  I do have the feeling both of my girls have wheat allergies, which I believe most people do.


There is much research to show that wheat isn't compatible for the human body, and is linked to many diseases.  I believe that the prevalence of wheat allergies, and the growing numbers, also have something to do Genetically Modified, or GMO wheat.  But, having said that, even ancient cultures that had wheat, like ancient Egypt, had diseases that were not found in other cultures, that didn't have wheat as a staple in their diets.


Which, brings me to the point, I wanted not only to make this a gluten free bread, but one made with oats.  Oats are seemingly the better choice of grain to consume, is readily available, and very reasonable.  Even though I use organic oats, it is far more cost effective than using commercial gluten free flours sold at the market, or those gluten free blends made at home.   You can find organic oats in bulk at your local health food store.   I usually buy mine from Outpost Foods!

See that big mother of organic oats? How 'bout them BROWN nanners?

Pumpkin Banana Pecan Oat Bread

2 C oat flour

1/2 C brown sugar

2 med banana

1 C pumpkin

1/2 C cold pressed canola oil

1/2 C coconut milk (or any milk alternative)

2 tsp pumpkin spice

1 tsp sea salt

1 tsp baking soda

1 tsp baking powder

1/2 C pecans chopped

Maddy helping! Yes, that's my NEW Kitchen Aid mixer!! It is AMAZING!

Preheat oven to 350 degrees.  Grease and flour a loaf pan.
Put dry ingredients, except sugar and nuts, into a bowl, and whisk together.  Put bananas and milk into a blender, and blend well. (Or you could simply mash together well.)  In another bowl, or bowl of your mixer, add the pumpkin, banana/milk mixture and canola oil, brown sugar and blend well.

I simply grind the oats in a blender to make the flour!

Slowly add small amounts of the dry ingredients, into the wet ingredients, just until just incorporated.  Fold in the pecans.  Do not over mix. Allow batter to rest about 10 minutes.  Pour into prepared loaf/bread pan, and bake for one hour, or until a toothpick comes out clean. (Mine took 1 hour and 10 mins.)

This is gluten free, egg free, dairy free, very little sugar, and VEGAN!  Served warm with organic Smart Balance spread,  or Earth Balance spread, is magical!  You can slice it and toast it if you want to warm it up later! 

I sliced into thick slices, and wrapped in wax paper sandwich bags for my girls to take as a snack to school!  It is so delicious, with all the the nutrition from the pumpkin, bananas, coconut milk, and oats!  A treat for your kids you can feel good about!

Your house will smell like heaven... share this recipe with all of your vegan and allergy friends y'all!

Yours in health,

Natalie

Darker the berry the sweeter the juice- same with nanners, darker the banana the sweeter the flesh! Won't need much sugar when you use these sad nanners:)

Crock Pot Red Curry Potatoes and Vegetables

Happy Halloween!  This is a great Autumnal dish, with it's rich orangey color!

I absolutely LOVE coconut curry dishes!  I love Indian inspired, Thai inspired, or simply yellow curry style dishes!!  I've made curry many different ways- and they are ALL so good!  I think it's close to impossible to make a bad dish mixing coconut milk, and curry!

Today I made a substantial crock pot curry dish, using potatoes, and other veggies I just had on hand.  That's the beauty, you can use what you have, you can use what you love!  This is the chop and dump recipe I made today. Here is another EASY CROCK POT RECIPE!

Crock Pot Red Curry Potatoes and Vegetables

1- 14oz. can of coconut milk

5 small potatoes, cubed

1 medium onion chopped

2 carrots, cubed

1 lg. tomato, chopped

1 red pepper chopped

1/4 cabbage, chopped

5 garlic cloves minced

1/2 Tbl ginger paste (or grated fresh ginger)

2 Tbl red curry paste (or more to taste)

2 Tbl palm sugar (or brown sugar)

2 tsp soy sauce



Put coconut milk, garlic, ginger, red curry paste, and palm sugar in bottom of 5 quart crock pot, and whisk until ingredients are incorporated.  Then add potato, carrot, tomato and onion in the crock and mix gently.  Next add the red pepper, and cabbage,(do not mix in, but leave on top) and gently press down to allow the liquid to rise as far as it will go.
Cook on high for 4-6 hours, or on low for 8-10.  The times do vary, because crock pots unfortunately cook at different temps.  My crock cooks high, so I do the lesser times.
Mix towards the end of cooking time.  You can add a Tbl cornstarch, potato starch or tapioca starch, in a little water, and mix into the crock during the last 1/2 hour if you like a thicker sauce. 

- If you like it much saucier, add an extra can of coconut milk, and double the last 5 ingredients.
- If you'd like to make this a soup, add a quart of vegetable stock, or chicken stock if you'd like, and double the last 5 ingredients.
- If you'd like to make this a chicken dish, do so, by adding 4 boneless chicken thighs- whole or cubed.
- I used Thai Kitchen organic coconut milk, as it has the most coconut cream compared to other brands!
- I used Thai Kitchen Red Curry Paste
- You can use a  1/2 can of chopped tomatoes if you don't have fresh.
- This dish is excellent with sweet potato in addition to the regular potato. ( I just didn't have any today.)
- If you use softer vegetables like zucchini, or eggplant, add in the last hour of cooking time. If you won't be home until after the entire cooking time, put those softer vegetables on the top of everything else and do not submerse in liquid.

This can be served as is, in a bowl, or you can serve this with brown rice, soba noodles, or even quinoa pasta.  I like to serve curry dishes with black rice!  I found black rice at a local Vietnamese store.  I had never heard of black rice, and was excited to try it.  It is purple after cooking, and is super nutritious!!  If you find it, try it!

This dish is excellent topped with cilantro and cashew nuts!

Thai inspired heaven in a bowl- and I seriously could eat this every, single day!

Yours in health,
Natalie

Chocolate Banana Oat Nut Muffins

Hi y'all!

Just mixin' it up with an existing recipe I created: Oatmeal Banana Nut Muffins.  I decided to try to make them chocolate this time, to make them more "Halloweenish" as the holiday is this weekend!  However, a chocolaty treat is welcomed at my house anytime!

So what we have here is a muffin, that tasted more like a cupcake, and is a healthy TREAT!

Chocolate Banana Oat Nut Muffins!

In addition to the first recipe seen HERE!

sub agave nectar for brown sugar

add 1/4 C cocoa powder

add 1/4 C bittersweet chocolate chips

Add agave as you would the brown sugar, to the wet ingredients.
Add the cocoa powder to the dry ingredients.
Fold in the chocolate chips when you do the nuts.

Bake approx. 5 minutes more, if you sub with the agave, as it is a wetter batter with the agave!

Welcome to chocolaty heaven!!

Yours in health,
Natalie

Easy Lentil Crock Pot Soup

This recipe could certainly be made stove top- but I LOVE the chop and dump ease of the crock pot!  If you are looking for an easy, substantial soup recipe, look no further.  As with any soup the variations are endless!  This is just one way to make an easy, nutritious, slow-cooked-all-day, super delicious soup!

Easy Lentil Crock Pot Soup!

4 C water
4 C vegetable stock (or chicken stock)
2 C lentils
1 chopped onion
3 chopped garlic cloves
2 coarsely chopped carrots
2 coarsely chopped stalks of celery
1 lg. potato cubed

1/4 head of chopped cabbage (or use kale here)

1 14oz.can of chopped tomatoes

1 tsp. cumin

2 bay leaves

1 tsp. salt

ground pepper

1/8 tsp. cayenne (or more)

1 Tbl balsamic vinegar (optional)
1 piece Kombu (optional)

Rinse lentils well.  Put all ingredients into the crock pot, except the salt and balsamic vinegar.  Salt will make the lentils harder, so wait to salt at the very end of cooking!  Stir well, and that's it! Walk away!  Cook on high for 4-6 hours, cook and low 8-10 hours.

For best results, soak lentils for hours, to overnight if you are going for the high 4-6 hours.  I never do, but they will be more tender if you do!

 I know these times sound very different, but I find crock pots cook at different temps.  My crock cooks hot/fast.  So, I go the lesser times stated.

If you use kale instead of the cabbage, put in at the end of cooking time.  On the low temp, put in the last 30 mins., on high put in the last 15 mins. or so.

I used some delicious "porchini mushroom salt" I bought on an afternoon out with my friend Jeanne.  It was a fun day thanks to St. Anthony... but my husband added much Tabasco sauce, subscribing  to the " I put that sh*t on everything", as did Madeline, and Julia and I added literally drops/drips of Shriracha sauce...

The options are endless!
Yours in health,
Natalie

Oatmeal Banana Nut Muffins

It's fall, and time to start the baking!  My girls love muffins... which are ultimately cupcakes without the frosting.  I try to use ingredients to make them much healthier than what you can find at the store.  As you know, baking it tricky business, as it is more science than is cooking!  I've had hits, and many misses with my trial and error "healthy" baking.  Here is a delicious, gluten free*, dairy free, of COURSE partially hydrogenated oil free, and corn syrup free... AND genetically modified free!  Here's an oatmeal breakfast, minus the bowl!  These muffins are great as a breakfast, snack, a treat, excellent with a cup of tea!  What a great way to alternate your grains using oatmeal for baking. What is AWESOME here- no fancy, tricky, gluten free flours, or hard to find ingredients! So easy.  Oatmeal has many benefits, including lowering your cholesterol, adding lots of fiber, and little known fact, that oats nourish your nervous system. Who can't use that?

Oatmeal Banana Nut Muffins

1 1/2 C oatmeal flour*



Okay, so I couldn't wait! Soooo good warm!



1 1/4 C oats

1/2 C organic brown sugar*

1 C coconut, rice, almond, or soy milk

1 Tbl apple cider vinegar

1 organic egg

1/3 cold pressed organic oil

2 ripe medium bananas

1/2 cup chopped walnuts

2 tsp baking powder

1 tsp baking soda

1 tsp fine sea salt

1 tsp pumkin pie spice (or cinnamon only)


Preheat the oven to 400 degrees.

Add the Tbl vinegar to 1 cup milk, mix and allow to sit for a few minutes.  This creates a faux buttermilk.  Put oats and milk mixture into a bowl, and allow to soak for 10 minutes.  Mix the oat flour, baking powder, baking soda, spices, and salt in another bowl.  In a third bowl, beat the egg, add the bananas and mash, add the brown sugar, blend well.  Add the oatmeal and milk mixture and blend.  Next, add the dry ingredients and fold in, do not over mix.  I allow the batter to rest a little while- 5 minutes or so.

Fill muffin tins nearly full.  Either oil the muffin tin, or use cupcake liners.  Should make approx. 12 muffins.  Bake for approx. 20 minutes, or until toothpick comes out clean.

* I make my own oat flour, by simply blending oatmeal in my blender.

* To be certain this recipe is gluten free, use an oatmeal that says it is gluten free.  Oats are naturally gluten free, however, most brands are processed in a facility that also processes wheat- so those brands may have traces of gluten.

* I used organic brown sugar a.) organic is void the chemicals from regular processing, b.) brown sugar retains more of the nutrients, as is has some of the molasses in tact.

These are awesome plain, but extra good with some Smart Balance spread slathered on them when they are warm!  Healthy oatmeal, minus the bowl y'all!

Yours in health,

Natalie