Category: Gluten Free - Mindful Wellness

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

sprouted garbanzo flatbread

12/26/2018

8 servings
3 day prep time
15-20 min. cook time

2 ½ cups sprouted garbanzo flour*
2 cups filtered
H2O
3 T sesame oil
1 tsp salt

Sprouting:

Use a ½ gallon or quart sized mason jar with a mesh lid to soak 1 ½ cups garbanzo beans overnight in a cool, dark place.
Regularly check on the beans throughout the first 4 hours. Refill when necessary, beans will be fully submerged for the first 12 hours at least.
Drain the beans and rinse. Allow to suspend in a bowl, mug, or jar for the next 2-3 days. Rinse at least 2 times a day.
Once the tails have grown half the size of the beans lay them on a baking sheet.
In an effort to simulate a dehydrator, preheat the oven to 200 degrees F or as low as temperature as possible.
Keep the oven slightly open for better air circulation.
Allow the beans to cook for 2-3 hours - check on them regularly. Rotate the beans gently with your hands to determine their humidity.
Once the beans have “dehydrated” they are ready to process into flour.
Use a heavy duty grinder or food processor and allow the beans to grind until a fine meal is achieved.
If not using the flour immediately store in a clean, dry jar fit to size until ready for use.

Flatbread:

Mix all the ingredients in a large bowl and allow to sit for 30 minutes.
Meanwhile, preheat the broiler.
Before time is up, lightly oil a 12.5 in x 10.25 in wide cast iron skillet and preheat in the oven for 5 minutes.
Carefully remove from the oven and pour the flatbread mix into the skillet. It will begin to cook on the edges and turn golden brown.
Allow to cook for 15-20 minutes. Check status every 5 minutes.
When desired consistency is achieved remove the bread from oven and allow the flatbread to cool. Cut into 8 pieces and remove to enjoy!

Tips:

Sprouting garbanzo beans is not necessary, however we highly recommend it for exponential amounts of health benefits alternative to using non-sprouted garbanzo flours.
Add zesty spices or fresh herbs such as rosemary, thyme, garlic, cayenne or turmeric to enhance the savory flavors!

sprouted_garbanzo_flatbread.docx
File Size:	8 kb
File Type:	docx

Gluten free crackers

12/20/2018

4-5 servings
5-10 min. prep time
15-20 min. cook time

1 cup gluten free oats
1 cup filtered H2O
¾ cup pumpkin seeds
½ cup sunflower seeds
½ cup chia seeds
½ cup flax seed
½ cup sesame seeds savory

savory optional additions:

1-2 sheets of Nori or 1 tsp chlorella and/or spirulina powder
½ tbsp chipotle or cajun spice
2 tsp turmeric
1-2 tsp cayenne
1 tsp chili flakes pinch Himalayan pink salt pinch of black pepper

sweet optional additions:

1 tsp cinnamon
¼ tsp maca root powder
¼ tsp nutmeg

Preheat the oven to 350 degrees F.
Grind the GF oats, flax and chia seeds into a fine powder.
Mix all ingredients together in a large pyrex bowl making sure everything is evenly combined.
Add in sweet or savory flavors here if any desired and allow to sit for 5 minutes.
Once the ingredients have coagulated, split the dough into two proportionate balls.
For each half, use a roller or spatula to spread the dough onto parchment paper or use a pyrex container. If you use a pyrex container lightly oil the bottom so the crackers don’t stick.
Once both doughs have been spread evenly to your choice of thick or thinness, cut the crackers into the desired shape and size.
Cook for 10-20 minutes. This all depends on the girth of the crackers. Check on them in the first 5 minutes. Rotate to avoid burning and for a consistent cook.
Once they reach a golden brown on the sides remove and allow to finish cooking as they cool down. Enjoy!

Tips:

Not all crackers are created equal! Each batch comes out a little different than the other depending on ingredients. Use your best judgement, start with less water than more in case it comes out too liquidy.
If you do experience too much of a liquid texture simply add more ground GF oats, or add water if it is too floury.

Gluten Free Crackers.docx
File Size:	8 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