Category: Desserts - Mindful Wellness

Roasted Dandelion Mocha

3/3/2019

Image by Wikimedia Commons

1-3 Servings
5 min. prep time
30 min. cook time

3-4 cups Biocera or filtered water
3-4 T Roasted dandelion root
1 T Raw cacao nibs or cacao chocolate
1 T Raw ghee, butter or coconut oil
½ T cinnamon chips
½ tsp cardamom pods
¼ tsp clove root
½ cup coconut milk or substitute
1 T stevia or choice sweetener (i.e. raw honey, maple syrup, etc)
½ tsp vanilla extract A dash of nutmeg

Decoct the roasted dandelion rt, cacao nibs and cinnamon chips in water with the lid on allowing the mixture to simmer for 30 minutes.
Remove from heat and strain spent herbs. Allow to cool for 5-10 minutes.
Once cool enough add the remaining ingredients: ghee, coconut milk, stevia, vanilla extract and nutmeg.
Use an immersion hand blender or blender to froth the substance to liking. Enjoy!

Tips:

This recipe aids folks weaning off coffee or trying to lower consumption.
Chicory also pairs well with dandelion providing the stimulating, bitter tastiness that coffee offers to coffee lovers.*Warning: chicory is also high in prebiotic fiber, therefore it may cause gastrointestinal distress for those who have dysbiosis.
If you still need a buzz you can mix in small amounts of coffee.

Roasted Dandelion Mocha.docx
File Size:	450 kb
File Type:	docx

Nut Butter cups

2/16/2019

Image by Caitlyn Tischer

12 (pieces) servings
30-45 min. prep time

½ cup coconut oil
3/4 cup cacao powder
3 T cacao butter or coconut mana
1 T maca
¼ tsp cinnamon
¼ tsp Himalayan pink salt
¼ tsp vanilla bean or vanilla extract

Nut Butter Filling:

½ cup nut butter

optional additions:

⅓ cup local honey, stevia, maple syrup or medjool dates
¼ tsp cardamom
¼ tsp nutmeg

Fill a medium pot or Pyrex contain with water (doesn’t need to be filtered). Bring to a boil and reduce heat to a simmer.
In smaller Pyrex container add in cacao butter, mana or oil and allow to “double boil” until liquid. Add any optional sweeteners here.
Remove from heat and add in cacao powder, maca, cinnamon, salt and vanilla bean or extract.
Pour ½ inch of mixture evenly into chocolate 12 silicone muffin cups.
Place in the freezer for 10-15 minutes.
Remove from freezer and add in roughly ½ tbsp raw nut butter in each cup. Use a spoon to gently flatten nut butter over the cacao base.
Drizzle remaining ½ inch of cacao mixture over nut butter.
Place back in freezer for 10-15 minutes. Remove double checking they solidified fully and enjoy!

Tips:

We enjoy our chocolate on the raw, bitter side. If you would like it sweeter taste adjust to your liking.
Substitute vanilla extract for peppermint, lavender, orange or coffee. Get creative!
If you have trouble on step 6, simply roll the nut butter into a ball and flatten it prior to adding over frozen cacao mixture.
If you like your cups thicker add more mixture at step 4. If you would like your cup thinner reduce the amount here as well.
Add a raisin, goji berry, sprouted nut or cacao nibs on step 7 for additional garnish creativity. You can also sprinkle salt here too.

Nut Butter Cups.docx
File Size:	4 kb
File Type:	docx

Oatmeal Jam cookies

1/21/2019

Image by Caitlyn Tischer

10-14 servings
10 min. prep time
10-12 min. cook time

1 cup ground gluten free oats
½ cup medjool dates
¼ cup whole gluten free oats
½ cup filtered water
½ cup local mixed berry jam or homemade chia jam
¼ cup psyllium husk
3 T ground chia seeds
3 T ground flax seeds
1 T coconut oil
½ tsp baking soda
½ tsp baking powder
¼ tsp cinnamon
¼ tsp Himalayan pink salt
¼ tsp vanilla bean or vanilla extract

optional additions:

½ cup sprouted nuts (optional)
⅓ cup local honey, stevia or maple syrup
¼ cup nut butter

Preheat the oven to 350 degrees F.
Grind oats into flour using high speed blend, grain mill or food processor. Set aside ¼ cup of whole oats.
In a large Pyrex bowl mix the dry ingredients together until combined except set aside the dates and sprouted nuts for later.
Grind chia and flax seeds. Add water and allow to sit for 5 minutes.
Melt the coconut oil. In a separate large Pyrex bowl mix the melted coconut oil, vanilla bean or extract chia and flax egg mixture until well combined.
Next, combine the wet and dry mixtures together slowly adding the flour as you mix in with the wet ingredients.
Chop dates and sprouted nuts. Then fold into dough. Add any optional additions at this time.
Form roughly 1-2 T of dough balls. Press lightly using the palm of your hand or the back of a spoon to flatten out the cookie.
Bake the cookies for 10-12 minutes. Remove and allow to cool down.
Once cooled add local jam or a homemade chia jam. Enjoy!

Tips:

Add local honey, stevia or maple syrup in substitute of dates or as additional sweetener if desired.
Use nut butter as a garnish. Make sure to apply before the jam. Refer to chia jam recipes for jam inspiration!

Oatmeal Jam Cookies.docx
File Size:	4 kb
File Type:	docx

Super seedy Nut Butter

3/4/2018

Image by Joe Pineda

24 servings
10 minutes

1 cup almonds
1 cup macadamias
1 cup pecans
4 T sunflower seeds
4 T pumpkin seeds
4 T hemp seeds
2 T flax seeds
2 T chia seeds
1 T coconut oil, cacao butter or coconut mana
1 tsp cinnamon
1 tsp vanilla extract (optional)
Pinch Himalayan salt

optional additions:

⅓ cup local honey, stevia, maple syrup or medjool dates
¼ tsp cardamom
¼ tsp nutmeg

Add all ingredients into a food processor. Save some nuts for the end if you prefer crunchy.
Process for 7-10 minutes until consistency is reached. For crunchy texture add in and pulse 1-2 times.

Tips:

Depending on the quality of your food process, processing duration may vary.
Add in sweeteners as desired.

Super Seedy Nut Butter.docx
File Size:	4 kb
File Type:	docx

Oatmeal Parfait

3/6/2017

Image by Joe Pineda

1 serving
15 minutes

1.5 cup gluten-free rolled oats
1 cup oat milk
1/2 banana
1/2 pear

topped with:

1/2 cup brazil nuts
2 tbsp nut butter (almond or peanut)
1 tbsp chia seeds
1 tbsp hemp seeds
1 tbsp shredded coconut flakes
1 tbsp unsweetened cacao nibs
1 tsp cinnamon

Fill a a bowl or mason jar with oats.
Add the oat milk and fruit. Stir together.
Top off the mixture with toppings.

Tips:

Feel free to use the fruit of your choice. Some of our favorite fruits to include are raspberries, blueberries, strawberries, kiwis, blackberries, or pomegranate seeds depending upon the season.
Oat milk can be substituted for any other milk (coconut milk, hemp milk, etc.).
If prepared overnight, pour in enough milk so that the dry ingredients are covered by about an inch, or as desired.

Oatmeal Parfait.docx
File Size:	62 kb
File Type:	docx

Banana Nut Crumble Muffins

1/8/2017

Image by Caitlyn Tischer

12 servings
10 minute prep time
20 minute cook time

3-4 bananas
1.5 cups quinoa flour
1/2 cup gluten-free oats
1/4 cup coconut oil, melted
1/4 cup walnuts, chopped
5 T water
2 T flax meal
2 tsp baking soda
1 tsp vanilla extract
1/2 tsp Himalayan salt

topped with:

1/4 cup maple syrup or 4 chopped Medjool dates
5 T quinoa flour
2 T coconut oil, melted

Preheat oven to 375 degree F. Prepare muffin tin by oiling w/ coconut oil or use a silicon muffin holder (less mess, and no oil necessary).
Prepare the flax eggs by combining the flax meal and water. Let sit for 5 minutes.
Add everything besides the crumble ingredients into a mixing bowl. Mix until the ingredients are evenly distributed.
Once flax eggs and oil are ready, add both to bowl and mash bananas (keep some texture to keep the muffins moist).
Pour doughy mixture into muffin tin
Prepare the crumble by adding the remaining ingredients to a small bowl. Adjust as necessary until desired texture is created. Using a spoon, apply crumble to muffin tops.
Bake the muffins for 15-20 minutes. Let cool before storing.

Banana Nut Crumble Muffins.docx
File Size:	4 kb
File Type:	docx