Immunity Supporting Broths
Vegan Potassium Broth
6 russet potatoes -peels only
2 stalks celery-chopped
2 medium sized carrots-chopped
1 medium sized onion-chopped
3 cloves garlic-whole
1 maitake mushroom- chopped
4 leaves kale -chopped
stick of kombu (seaweed)
water
salt and pepper or other seasonings to taste (parsley, turmeric, etc.)
Directions: Place all ingredients in large soup pot, cover with water and simmer for 2 hours. Strain broth and discard vegetables.
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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, beef, veal, pork or lamb.
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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"Let's Get Nuts" - Organic - Gluten Free - Vegan
2 cups almond flour
½ tsp sea salt
¼ tsp baking soda
¼ cup coconut oil, melted
¼ cup maple syrup
½ cup dark chocolate chips
½ cup toasted pecans
3 T unsweetened shredded coconut
Preheat the oven to 350. Place raw pecans on a baking sheet, cook for 8 minutes, let cool. In a large mixing bowl, combine almond flour, sea salt, baking soda, coconut oil and maple syrup and stir together until a soft dough forms. Add in chips, pecans and coconut. Roll dough in small balls and place on a cookie sheet lined with parchment paper. Press gently to flatten. Bake for 15 minutes. Let cool and enjoy.
Store in the fridge for 5 days or freezer but they won’t last long in there!
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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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.
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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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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!
