Winter's Nutrition

Sweet Potato Turmeric Stew

2 Tablespoons coconut oil

1 medium sized onion diced

2 cloves of garlic chopped

2 tsp fresh ginger chopped fine

¾ tsp ground turmeric or ¼ tsp fresh chopped fine

¼ tsp crushed red pepper

1 cup destemmed finely chopped kale

2 sweet potatoes diced

5 cups veggie broth

1 tsp salt

Fresh ground pepper to taste

Coconut aminos to taste (sweet and salty )

Melt coconut oil on medium heat. Add onions and sauté til fragrant and translucent, about 3 minutes. Add garlic, ginger, turmeric, crushed red pepper sautée 3 more minutes. Add sweet potato and stir to combine with spices. Add 5 cups veggie broth and bring to boil. Reduce heat to simmer. Simmer ten minutes until sweet potatoes are tender. Add kale and simmer another ten minutes. Add salt and pepper. Adjust taste with coconut aminos to add salty/sweet flavor. Enjoy ❤️

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Crockpot Bone Broth

Ingredients:

2-3 lbs Bones

2 Tablespoon Apple Cider Vinegar

1 medium sized onion -chopped

2 cloves garlic-whole

2 medium sized carrots - chopped

2 stalks celery - chopped

Parsley -handful- chopped

1 tsp sea salt

1 tsp fresh peppercorns

water

Directions: Put bones in crockpot with apple cider vinegar. The vinegar helps pull nutrients out of the bones. Add all other ingredients to crockpot and fill to the top with water. Put crockpot on high to bring to a boil, then reduce heat and simmer. Let cook for 18-48 hours. The longer you cook the broth, the more intense the flavor will be. Use strainer to strain the broth and discard bones and veggies. Season with salt and pepper.

Notes: Bones can be chicken thighs, chicken or turkey carcass, pork or lamb chops.

Harvest Time Recipes

Beet Carrot Soup

3 Tbsp coconut oil
2 medium onions, diced
1/2 tsp sea salt
1 tsp cumin
1 tsp caraway
1 tsp coriander
pinch red pepper flakes
3 medium size beets, cleaned and diced
2 large carrots, cleaned and diced
6 cups vegetable broth or bouillon
1 Tbsp lemon juice
yogurt and dill garnish (optional)

Heat the coconut oil on medium heat until melted. Add onions and a 1/4 tsp sea salt. Saute about 4 minutes until onions are turning golden and you begin to smell them. Stir in cumin, caraway, and red pepper flakes and saute until well combined. Add the beets, carrots and 1/4 tsp sea salt and stir a minute or two to combine the veggies and the spices. Add the vegetable broth and bring to a boil. Reduce heat to a simmer, cover and cook until beets and carrots are tender, about 25 minutes. Let cool and puree with emulsion blender or regular blender. If using a regular blender let soup cool and transfer in small batches until its all pureed to a smooth consistency. Add lemon juice. Adjust the seasoning to your liking. Add more red pepper flakes for more heat. When serving, add a spoonful of yogurt and a sprinkle of dill as a garnish if you feel like getting fancy.

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Apple Fig Crisp

3 cups fresh figs
2 large apple
1 cup dry oats
1/2 cup almond flour
2 Tablespoons shredded coconut
1/4 tsp cinnamon
1/4 tsp salt
1/4 cup chopped walnuts
1/2 cup local honey
2 Tablespoons melted coconut oil
2 tsp vanilla extract

Directions: Preheat oven to 350 degrees. Grease 8 inch square pan with coconut oil. Thinly slice the figs and place them in pan. Peel, core and thinly slice the apples and place in the pan. Toss to combine. Place oats, almond flour, shredded coconut, cinnamon, salt, and walnuts in a bowl and combine. In a small saucepan combine coconut oil, honey, and vanilla and melt on low heat until evenly mixed. Spoon 2 T of honey mixture directly on fruit. Pour the rest into the bowl with the dry ingredients and mix with wooden spoon. Spoon the crumble onto the fruit spreading evenly. Bake for 20 minutes. Cool before serving.

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Gluten Free Banana Bread

This recipe uses Cassava flour which is made from Yuca (pronounced Yoo-ka). Yuca is a large root vegetable that looks similar in size and shape to a sweet potato.

Ingredients:

3 overripe bananas

3 eggs

½ cup coconut sugar

½ cup coconut milk, canned

2 T coconut oil, melted

2 tsp vanilla extract

1 ½ cups cassava flour

1 tsp baking soda

Pinch of sea salt

2 tsp cinnamon

Directions: Preheat oven to 350 degrees. In a large bowl, mash the bananas by hand or with an electric mixer. Mix in the eggs. Add the coconut sugar, coconut milk, coconut oil and vanilla and combine thoroughly. In a smaller bowl combine the cassava flour, baking soda, salt and cinnamon. Slowly mix the dry mixture into the wet mixture until fully combined. Pour the batter into a standard size loaf pan lined with parchment paper. Bake for 1 hour and 15 minutes. Test with a fork to make sure the center of loaf is fully cooked. Let cool. Enjoy with a spread of butter or nut butter. I like mine with sunflower butter.

Wisdom of the Willow

Swiss Chard Pesto

Ingredients:

1 clove garlic

1/2 cup brazil nuts

¼ cup walnuts

3 T of olive oil

1 T of nutritional yeast

3 cups chopped fresh swiss chard

1/4 tsp salt

Pinch of pepper

Directions: Put garlic in your food processor and pulse until finely chopped. Add nuts, 2 T olive oil, nutritional yeast, chard, salt and pepper and process until smooth consistency. Add remaining olive oil while processing to thin consistency. Toss with warm or cold zucchini noodles topped with cherry tomatoes and a splash of lemon juice.

Options: Pesto can be made with pumpkin seeds if someone has a nut allergy. It can also be made with basil, parsley, kale, arugula or any combination of greens. Nutritional yeast is used as a vegan option instead of parmesan to still get a hint of cheese flavor. Feel free to use your favorite gluten free noodles instead of zucchini. Pesto is a great way to use up extra greens and it freezes well.

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Quinoa Swiss Chard Burgers - Gluten Free

Ingredients:

2 cups cooked quinoa

3 cups swiss chard, finely chopped

½ cup parsley, finely chopped

½ cup red onion, finely chopped

⅓ cup cassava flour

3 eggs

2 medium cloves garlic, minced

2 tablespoons lemon juice

½ tsp salt

Dash of pepper

1 tsp dijon mustard

Directions: Put all the ingredients in a bowl and mix until thoroughly combined . Let the mixture sit in the fridge for 30 minutes to harden. Make small patties. Heat grapeseed or avocado oil to medium heat. Fry patties until golden brown on both sides approximately 5- 6 minutes a side. Store in refrigerator for up to three days or store in freezer for several months.

Substitutions: If you have another GF flour you like to work with instead of cassava feel free to substitute. Swiss chard could be replaced by kale or spinach or another green. Serve over your favorite green, I prefer arugula. Top burgers with avocado, tomato or your favorite topping.

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Almond Pumpkin Coconut Muffins (Gluten Free)

Ingredients:

2 eggs

½ cup pumpkin

¼ cup maple syrup

2 T. coconut oil, melted

1 ½ cups almond meal

¼ tsp salt

¼ baking soda

¼ baking powder

¼ tsp each - cinnamon, ground ginger, cardamom

2 T. shredded coconut

Directions:

Preheat oven to 350 degrees. Grease muffin tin with coconut oil. In a medium sized mixing bowl whisk eggs and add in pumpkin. Stir in maple syrup and melted coconut oil. In a separate bowl combine almond meal, salt, baking soda, baking powder, and spices. Add the dry ingredients to the wet ingredients and mix until combined. Divide the batter into 6 large or 12 small muffins. Sprinkle with shredded coconut. Bake for 25 minutes or top begins to brown. Enjoy!

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Avocado Energizer

Ingredients:

1 Ripe Avocado (peeled and pitted)

1 handful blueberries or strawberries

1 Tbsp coconut cream (Skim off top of thicker cream of can of coconut milk)

1 Tbsp coconut milk ( bottom of can of coconut milk)

1 tsp chia seeds

1 tsp spirulina, chlorella, maca or other powdered superfood

Directions:

Put all ingredients in a vitamix or blender and blend until smooth. Serve topped with fruit, goji berries, nuts or granola.

Tips: if your avocados are going bad freeze them in a small ziplock to use in this recipe. As to not waste the rest of coconut milk you can freeze that too for future use. You can also use kiwi, orange, banana or other fruit instead of berries.

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Make Your Own Almond Milk

Soak 1 cup of raw organic almonds in 4 cups of filter water in a jar overnight
Drain and rinse almonds now you have sprouted almonds ( see future posts about the benefits of sprouting )
Combine sprouted almonds in a blender with 4 cups of fresh filtered water and 2-3 dates or handful of raisins (more or less depending on desired sweetness). Blend until smooth milky consistency.
Strain milk through a fine mesh strainer or cheesecloth into a pitcher or jar. Store fresh almond milk in fridge for up to 4 days or freeze. Freeze almond meal for future recipes. (make your own crackers recipe to come.)

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Cherry Almond Smoothie

Ingredients:

1 ½ cups Almond Milk (see recipe for homemade almond milk)

2 Tablespoons of raw almond butter

1 cup fresh cherries (pitted and stems removed)

1 frozen banana

1 tsp vanilla

Directions:

Add all ingredients to a blender with ice and blend until smooth.

Options:

*Any kind of organic milk will do.

*Add 1 Tablespoon of chia seeds for added thickness and Omega 3’s.

*Add 1 Tablespoon cocoa or cacao instead of vanilla to make into cherry almond chocolate.

*Add more ice if using a fresh banana.

*Add local honey for sweeter flavor.

Heather's Healing Kitchen

It's time to have a healthy relationship with food.

Winter's Nutrition

Sweet Potato Turmeric Stew

Immunity Supporting Broths

Vegan Potassium Broth

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Crockpot Bone Broth

Harvest Time Recipes

Beet Carrot Soup

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Apple Fig Crisp

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Gluten Free Banana Bread

Wisdom of the Willow

Swiss Chard Pesto

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Quinoa Swiss Chard Burgers - Gluten Free

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Maca (stop the) Madness

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Almond Pumpkin Coconut Muffins (Gluten Free)

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Avocado Energizer

Smoothie Time

Solar Plexus Smoothie

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Make Your Own Almond Milk

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Dandelion Juice

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Goji BEE

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Cherry Almond Smoothie