Almond, Coconut Date Balls (Dairy, Egg, Gluten, Grain and Sugar Free)

I was at a store this week and of course hungry!  Isn't that always the case, being around food makes you hungry.  It is definitely a struggle being out and finding healthy or healthier snack items and I don't always have something I can bring along from home.
I was pleased to find a snack containing dates, coconut and almonds so I picked them up.  It was then, that I remembered I used to make cookie balls more often.  They are so versatile and can be very simple to make.  Here is definitely an easy, quick recipe that is not only tasty but can easy be taken along.

Ingredients (makes 10-15 balls)

• 2 cups soft dates*
• 1 1/2 cups unsweetened shredded coconut 
• 1/2 cup ground almonds
• 1 tablespoon coconut oil
• 1 teaspoon almond extract
• 1/4 teaspoon sea salt
• 3 tablespoons extra unsweetened shredded coconut for rolling

*I usually soften mine by letting them sit in hot water for about 30 minutes and then squeezing most of the water out.

Directions

1. Combine all ingredients except the extra coconut for rolling and place in a blender or in a bowl with an immersion blender.
2. Blend ingredients until all large pieces of date are cut evenly.
3. Place the 3 tablespoons of remaining coconut onto a plate.
4. Using your hands take about a tablespoon amount of dough and roll in into a ball.
5. Roll the ball into the coconut until it is fully covered.
6. Place all completed balls into covered container and store in the fridge for 1 week or freezer.
7. Enjoy.

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Blueberry Breakfast Smoothie Bowl

I had not idea that smoothie bowls were so popular.  We had actually been consuming them for awhile as I often make smoothies too thick for drinking ;)  The only addition we have recently included is the toppings.  Oh my, the toppings are key.  While I make the smoothie I also throw some seeds and nuts into a pan and roast for a couple minutes. They add a lot of flavour, crunch and protein!  Even the little guy devours these smoothies.  Here is a popular one at our house.

Ingredients (makes 3-4 servings)

• 1 cup coconut milk or milk of choice (or more depending on desired consistency)
• 1 cup frozen blueberries
• 2 frozen bananas
• 1/2 avocado
• 1 teaspoon vanilla or pinch vanilla powder
• 1/4 cup pumpkin seeds
• 2 tablespoons chia seeds
• 1-2 cups spinach/kale

Toppings

• roasted coconut, pumpkin seeds, cashews and chia seeds

Directions

1. Place all items into the blender and puree until smooth.
2. Place into bowls.
3. Roast seeds and nuts for topping.
4. Place roasted seeds/nuts on top of the smoothie.
5. Enjoy!

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Sauerkraut Recipe and Benefits

Being Dutch, I grew up eating Zuurkoolstamppot, which is a one pot meal of potatoes, sauerkraut and smoked sausage.  I never realized the benefits of the sauerkraut (fermented cabbage) until more recently.  Sauerkraut was invented years ago, as a way of preserving food and consuming vegetables in the winter months.

Sauerkraut is made by very thinly slicing a cabbage and then "pickling" it by a process called lacto-fermentaion.  In this process, lactic acid is created by the reaction of bacteria (from the air) combining with natural food sugars.  Turning a cabbage into a fermented food now makes it a vegetable with probiotic advantages.  It will now help balance out your bodies digestive system, gut flora and help fight against illness. To learn more about probiotics and their benefits please read my article You Are What You Eat.

Cabbage on its own, is one of those cruceriferous vegetables which lowers cholesterol and is very high in antioxidants, vitamin A and vitamin C.  According to Doctor Oz. this vegetables is also a cancer fighter.
I have made sauerkraut with red cabbage, white cabbage and with a combination of cabbage and carrots.  I have yet to experiment with additional spices, do let me know if you have any favourite combinations.

Helpful Materials

• kitchen scale
• mandolin or sharp knives
• wooden spoon or pestle
• large bowl
• large mason jars
• single serving mason jars, shot glasses, clean rock for a weight
• pickle pipe

Ingredients

• 800 grams of cabbage (red or white) and carrots (about 9-10 cups)
• 1 tablespoon sea salt or Himalayan salt

Directions

1. Wash and chop cabbage into thin slices and break apart any chunks.  It is important to weigh your cabbage in order to get the right amount of sea salt.  Place cabbage in a large bowl and sprinkle with salt.
2. Let sit for about 20-30 minutes to allow the salt to break down the cabbage and bring out the juice.
3. Squeeze cabbage with hands or mash with a glass jar, wooden spoon or pestle.  Do not use a metal instrument as it will react with the lacto-fermentation.
4. Once you have extracted some juice and the cabbage is limp.  Distribute the cabbage into jars by packing it down. Poor juices over the cabbage ensuring the cabbage is completely covered or scum will form.  You may need to use a weight to submerge your cabbage.  I place the cabbage in wide mason jars and use a small single serving mason jar as a weight. 
5. Ensure all cabbage is covered in the brine.  If you need to add additional liquid, simply combine 1/2 tablespoon of sea salt with 1 cup of filtered water and add on top if required. 
6. Loosely seal jar but allow for some air to be released.  I have recently started using the pickle pipe and find it to be way easier.  The C02 gas that is created can be vented out but the kraut is not exposed keeping it from getting moldy.  
   
7. Place jars in a dark spot.
8. It will take about a week for the process to be complete. Simply taste your sauerkraut every few days until it reaches your desired taste.  I typically like mine after 7-9 days.  Do check on your sauerkraut everyday to ensure it still looks well.  If you see some scum forming simply scoop them off.
9. Once fermentation is complete and the sauerkraut is to your liking, tighten the lids and place in your fridge.  Refrigerated sauerkraut will last at least 6 months in the fridge.

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Raw Beet Salad with Mint and Pear (Gluten Free)

My youngest and I have planted a few too many beets this year.  They have really taken off and many are ready for harvest. I am not sure what I am going to do with them all as I think I do prefer cooked beet greens to actual cooked beetroot.  In the summer however, this raw beetroot salad is definitely the way to go, it is delicious.  My family and I discovered this recipe a few summers ago.  I can take zero credit for, but rather give all credit to Jamie Oliver.  I highly recommend it, even my girls enjoy it.

Ingredients
Salad:

• 4 medium sized beets, peeled and cut into matchstick pieces (a mandolin is helpful here)
• 1/4 cup minced fresh mint
• 1/3 cup crumbled goat, sheep or cow feta cheese (optional, but tasty)
• 1-2 ripe pears cut into matchstick pieces*

Dressing:

• 1 lemon juiced
• 1/4 cup olive oil
• 1/2 teaspoon sea salt
• fresh black pepper to taste
• 1-2 drops stevia (optional)

My youngest pulling up some of her beets

Directions

1. In a medium size bowl combine beets, mint, feta and pear (see note about pears)
2. In a small bowl combine all dressing ingredients and stir to fully mix.  
3. Pour dressing over salad and serve or let sit 1-2 hours in the fridge to allow flavours to combine.

*if making this salad ahead (more than 2-3 hours) I leave the pears out until close to serving, as they can get kind of mushy if left too long in the dressing

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Cilantro Pineapple Smoothie -Detox Smoothie

Cilantro has quickly become my new favourite herb and is now a stable on the grocery list.  Cilantro plays an important role in removing heavy metals and other toxins from our bodies.  We usually add cilantro to many Indian dishes and sauces but have now been adding it to our smoothies/shakes.  Cilantro is also high in folic-acid, vitamin C and A.
*see below on how to keep Cilantro Fresh

Ingredients

• 1 cup unsweetened coconut milk
• 1 cup chopped pineapple
• 1 cup spinach or kale
• 1/2 cup cilantro
• 1 banana (fresh or frozen)
• handful ice cubes (optional)

Directions

1. Add all ingredients into a blender and puree until smooth.
2. Serve.

* to keep Cilantro fresher longer, keep it in a glass jar in the fridge with some water and lightly cover with a plastic bag.

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Shredded Kale Salad with Maple Balsamic Dressing (Dairy, Gluten and MSG Free)

This is my go to kale salad.  We make this many times a week and it is enjoyed by all.  I usually keep it simple with just cucumbers, avocado and sugar free cranberries.  I have had many recipe requests for this salad recipe and have since realized I hadn't posted it yet.  So here it is:

Ingredients for salad

• kale
• lemon juice -1 tablespoon for 4 cups kale (optional)
• diced vegetables of choice (cucumber, peppers, tomatoes)
• avocado
• cranberries
• sunflower seeds

Maple Dressing Ingredients

• 1 part olive oil
• 1 part pure maple syrup (or less if you don't want it too sweet)
• 3 parts balsamic vinegar
• pinch of sea salt

For example (1 tablespoon oil, 1 tablespoon maple syrup, 3 tablespoons vinegar)

Directions

1. Bunch the kale on the cutting board and take a sharp knife and cut into shreds.
2. Pour lemon juice over kale and mix together with your hands.  This breaks down the kale a bit.  It doesn't need to be done but I like a softer kale.
3. Add the rest of the salad ingredients.
4. Mix up the salad dressing and pour on before serving.

My oldest loves this salad so much she frequently requests it for lunch.  

It takes very well when layered in a mason jar with the dressing poured first on the bottom.

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Nacho "Cheese" Kale Chips (Dairy, Gluten and MSG Free)

I could go on and on about the benefits of kale.  It really is a super food, one of the best vegetables out there.  This dark green leafy vegetable is high in fibre, vitamin A and calcium.   It has one of the highest antioxidant levels, making it an excellent fighter against cancer.  Kale also works as a detoxifier, helping the body eliminate what it doesn't need.   
Used my Nacho "Cheese" Sauce/Dip to make these kale chips. I could not stop eating them, they did not last long.  They can be made in a dehydrator, keeping them raw or you could bake them in your oven.

Ingredients

3/4 cup raw cashews

1/3 cup nutritional yeast

1/3 cup water

2 teaspoon chili powder

1 teaspoon onion powder

1/2 teaspoon garlic powder

1/2 teaspoon sea salt

5-6 cups kale chopped in bite size pieces

Directions

1. If using oven, preheat to 200 F.
2. In a blender add all ingrients except the kale.  Puree until smooth.
3. Place kale in bowl and pour sauce over.
4. Using hands mx teh kale and sauce until kale is fully coated.
5. Place on baking sheet or deydrator trays.
6. Bake 20 minutes then flip for 20 minutes if using oven.  For the dehydrator turn to 115F for 6-8 hours or until completely dry.
7. Store in an airtight container.

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Greek Salad with Homemade Lemon Dressing

I have to admit I have never made my own Greek salad but definitely love eating it.  I finally put together a dressing recipe that I love and thought I should write down and share for further referencing.  I hope you like it too.

Ingredients (serves approximately 6 side salads)

For the salad:

• 1 chopped head of lettuce
• fresh diced tomatoes
• diced cucumber
• diced red onion
• olives
• feta cheese (goat or cow) -omit for dairy free

For the Dressing Combine

• 2 juiced lemons
• 1/4 cup olive oil
• 2 teaspoon dried oregano
• 3 drops liquid stevia (optional)
• sea salt and pepper to taste

Directions

1. Arrange salad.
2. Mix dressing.
3. Pour over salad, stir and serve immediately or let sit in juices for approximately an hour.
4. Stir again before serving.

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Vinegar Coleslaw (Dairy, Gluten and Refined Sugar Free)

I have discussed some of the benefits of cabbage before, but since they are amazing, I will list a few again.  Cabbage is excellent source of vitamin C, it can alleviate constipation, ulcers, headaches, eczema, infections and help you lose weight.  Cabbage has also been shown to fight or keep away cancer.  
Here is a simple version of a vinegar coleslaw without the refined sugar.

Ingredients

• 1/2 diced white cabbage (about 4-5 cups)
• 2 shredded carrots
• 1 diced bell pepper
• 1/2 cup white, rice or apple cider vinegar
• 5 drops liquid stevia
• 1 tablespoon honey or agave(if vegan)
• 1/2 teaspoon sea salt
• 1/3 cup olive oil 
• pepper to taste
• 1/3 cup cranberries (fruit sweetened)

Directions

1. In a large bowl combine cabbage, carrots and bell pepper.
2. In a small bowl combine vinegar, stevia, honey, sea salt, olive oil and pepper.  Pour over cabbage mixture and stir to fully coat.
3. Cover and refrigerate for at least 1 hour for flavours to combine.
4. Add cranberries and stir together before serving.

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Dairy Free Chocolates (Dairy, Gluten,Grain and Refined Sugar Free)

If you haven't already been able to tell, I do have a weakness for chocolate, of the dark variety. This recipe satisfies my craving and can be used in variety of ways.  It works well in a mold, cut into squares or as a top layer for bars or cakes.

Chocolate has amazing health benefits.  Unfortunately, most of these benefits only come from raw chocolate or cocao.  Cacao is very high in iron and magnesium. Magnesium is essential in bone growth, blood pressure as well as relieving depression and migraines. Magnesium can also relieve menstrual symptoms, so isn't interesting that women often crave chocolate during their cycle? Raw cocao is one of the highest sources of antioxidants, higher than blueberries and green vegetables.

Cocoa powder, found in most store bought chocolate bars, has been roasted at a high temperature, thus killing most beneficial enzymes.  Raw cocao is made by cold-pressing raw cocoa beans, therefore keeping the enzymes alive.  So, go ahead have your raw chocolate and eat it too. I know I am.

Ingredients (makes 10-12 servings)

• 1/2 cup raw cocao or cocoa powder
• 1/2 cup coconut oil
• 2-3 tablespoon honey, agave syrup or maple syrup (depending on desired sweetness)
• pinch of sea salt

Directions

1. In a small pan, warm coconut oil just until melted.  
2. Remove from heat.
3. Stir in cocao, honey and sea salt.
4. Pour into molds etc.
5. Set in fridge or freezer until firm. (It will firm in freezer in about 30 minutes)

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Raw Nutrient Filled Chocolate Coconut Pumpkin Balls (Dairy, Gluten/Grain and Refined Sugar Free)

These simple cookies are fill with some essential nutrients.  Among other nutrients, pumpkin seeds provide magnesium and zinc.  Coconut is paramount in supporting our immune system and can destroy harmful microbes.  Cacao is very high in iron and magnesium. Magnesium is essential in bone growth, blood pressure as well as relieving depression and migraines. Magnesium can also relieve menstrual symptoms, so isn't interesting that women often crave chocolate during their cycle? Raw cocao is one of the highest sources of antioxidants, higher than blueberries and green vegetables.  These took no time to make and the girls loved rolling them into little balls.

Ingredients (makes 10-12)

• 1/3 cup softened coconut oil
• 1/2 cup raw pumpkin seeds
• 1/3 cup raw cocao
• 1/2 cup unpasteurized honey
• 1 cup shredded coconut

Directions

1. In a food processor or blender grind the pumpkin seeds until they resemble the shredded coconut or smaller.
2. Combine all ingredients into a bowl and stir together.
3. Roll into balls and place in a sealed container in the fridge.
4. Let set for 2 hours and keep refrigerated.
5. Enjoy. 

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Benefits of Raw Chocolate and a Raw Cherry Chocolate Kale Smoothie (Dairy, Gluten,Grain and Sugar Free)

Chocolate has amazing health benefits.  Unfortunately most of these benefits only come from raw chocolate or cocao.  Cacao is very high in iron and magnesium. Magnesium is essential in bone growth, blood pressure as well as relieving depression and migraines. Magnesium can also relieve menstrual symptoms, so isn't interesting that women often crave chocolate during their cycle? Raw cocao is one of the highest sources of antioxidants, higher than blueberries and green vegetables.  Cocoa powder, found in most store bought chocolate bars, has been roasted at a high temperature, thus killing most beneficial enzymes.  Raw cocao is made by cold-pressing raw cocoa beans, therefore keeping the enzymes alive.  So, go ahead have your raw chocolate and eat it too.

One of our favourite ways to enjoy cocao is in a smoothie.  This recipe, in particular is a favourite with the combination of cherries and chocolate.

Ingredients

• 1 banana
• 2 handfuls kale or spinach
• 1/2 avocado
• 3/4 cup cherries
• 1 1/2 tablespoons cocao
• 1 capsule probiotics (optional)
• 3/4 cup water 
• 3 drops liquid stevia (optional)

Directions

1. Place all ingredients in a blender and puree until smooth.
2. Serve immediately.

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Apple Chips in the Dehydrator

I had to figure out a away to use up some left over apples.  This was definitely a good way to use them up and enjoy them n a different way.  I do like using the dehydrator as it keeps the food raw.  I imagine you could do these in the oven but I am not sure at what heat or for how long.  Do let me know if you have a recipe as I will add it to this post.

Ingredients

• Your favourite apples cored and peeled if you prefer (I didn't peel mine)
• Cinnamon
• Palm sugar (optional)

Directions

1. Slice apples to approximately 1/8 inch thickness.
2. Place apple slices in a bowl and shake on desired about of cinnamon and sugar, stirring to coat.
3. Line apple slices onto dehydrator sheets ensuring they are not covering each other.
4. Dehydrate at 110 F for 10-12 hours.
5. Store in a air tight container.

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