Category: On The Go

Roasted Dandelion Mocha

3/3/2019

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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.

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Gluten free crackers

12/20/2018

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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.

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Green Supreme Smoothie

11/26/2018

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Image by Joe Pineda

2 servings
15 min. prep time

2 bananas
½ pear
½ cucumber, peeled
1 cup spinach
1 cup kale
1 avocado
1 scoop protein powder *optional
2 in ginger
2 T nut butter
1 in. turmeric or ½ T turmeric powder
1 tsp spirulina
⅓ cup chia seeds
8 oz orange juice or cranberry juice
8 oz filtered water

Skin cucumber.
Pour liquid into blender with spirulina and protein powder.
Add greens, nut butter, seeds, ginger and turmeric.
Finish off with adding fruit and blend until desired texture is achieved.

Tips:

Top smoothie off with yummy garnishes, such as hemp seeds, cacao nibs, fresh fruit, coconut flakes, goji berries, etc..
Try to use juices that are cold-pressed, no-sugar added and not from concentrate.

Green Supreme Smoothie.docx
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Black Bean Hummus

11/25/2018

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4-6 servings
12 hour prep time
2-3 hour cook time

16 oz. fresh cooked black beans
¼ cup olive oil
1 Tbsp tahini
¼ cup medium red
1 fresh squeezed lime or lemon
1 minced jalapeno
3 garlic cloves
1 Tbsp minced shallot
1 Tbsp apple cider vinegar
1 Tbsp nutritional yeast large handful cilantro
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

Soak black beans at least 12 hours before cooking.
When ready to cook drain, rinse and place in pot or croc-pot for 2-3 hours. Check on the bean consistently to refill with water.
In the last hour of cooking the beans add garlic, onion, shallot, jalapeno and spices. Strain the beans and set bean juice aside.
In a blender add the beans and remaining ingredients and blend.
Adjust flavors as necessary to liking and enjoy!

Tips:

To make the hummus "chunky" add all liquids in last, adding them in one Tbsp at time. To make the texture creamery add bean juice in until texture is achieved to liking.

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Holy Guacamole!

11/25/2018

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Image by Andrew Scrivani

Holy Guacamole!
4 servings
20 min. prep time

4 ripe avocados
1 medium heirloom tomato
1 fresh squeezed lime or lemon
1 tbsp olive oil
1-2 fresh minced garlic cloves
¼ cup red onion
½ minced jalapeno
1 tbsp minced shallot
2 sprigs cilantro
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

optional additions:

1 cup of beans
½ cup local
raw goat cheese
1 tbsp of butter
1 tbsp nutritional yeast
1 tsp cayenne

In a large bowl mash the ripe avocados together.
Add olive oil, fresh-squeezed lemon or lime and all spices into the avocado mash.
Mince red onion, shallot, garlic, cilantro and chop heirloom tomatoes. Add to guacamole.
Mix all the ingredients until desired texture is achieved.
Adjust flavors as necessary to liking and enjoy!

Tips:

Adding chipotle is nice for a smokey flavor, especially if you choose to add in beans. The beans will also enhance a more satiating effect making this a great potluck item leaving everyone satisfied!
Butter may sound weird, but it actually taste great! Cut about a tbsp amount of butter and throw it in your guacamole. We use Kerigold unsalted butter if we do this.
If you have access to a local, organic and raw source of goat cheese this makes a nice addition. However, due to the scarcity of this circumstance you may choose to add pasteurized cheese if you are dairy-friendly as you’d like.
Nutritional yeast makes a great alternative for that zesty, cheesy flavor everyone can enjoy!

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Protein Bites

11/25/2018

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Image by Caitlyn Tischer

10-14 servings
30 min. prep time

1 cup dry gluten free oats
½ cup medjool dates
2 scoops collagen or protein powder
½ cup psyllium husk
½ cup nut butter
½ cup sprouted nuts
¼ cup sunflower seeds
¼ cup pumpkin seeds
¼ cup ground chia seeds
¼ cup ground flax seeds
1 T coconut oil
1 T coconut flakes
1 T cacao powder
1 T cacao nibs
½ T maca powder
1 tsp cinnamon
1 tsp vanilla bean or ½ tsp vanilla extract
pinch Himalayan pink salt

optional additions:

½ cup cacao butter
⅓ cup local honey, stevia or maple syrup
1 T coconut mana
1 T goji berries
1 T sesame seeds
1 tsp spirulina or chlorella

In a large Pyrex bowl mix the dry (oats, protein powder, nuts, seeds, etc) ingredients together until combined.
Add the nut butter, honey and extracts/flavor.
If the ingredients need to be further processed use a food processor or blender until desired texture is achieved.
Take about 2 inches by 2 inches of the the dough and form protein ball into a Pyrex container of choice and store in the refrigerator. Enjoy!

Tips:

To add a more chocolaty flavor to the balls just add about 1/4 cup cacao powder to the mix.
If you need to make the mix "wetter" add a tbsp of coconut oil or nut butter one at a time until achieving desired texture.
Use coconut flake, cacao nibs, chia seeds and/or hemp seeds as garnishes to coat the protein bites.

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Chia Pudding

11/23/2018

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6 servings
1 - 8 hours

1 can coconut milk
1-2 cups filtered water
1 cup chia seeds
1 tbsp cacao powder
1/2 tbsp maca powder
1 tsp cinnamon
pinch of salt

optional additions:

1 cup fresh seasonal fruit
1/2 cup fresh chopped nuts of choice
1 scoop collagen protein powder
2 tbsp nut butter
1 tbsp goji berries
1 tbsp cacao nibs
1 tbsp coconut flakes
1 tbsp pumpkin and/or sunflower seeds
1 tsp local honey, stevia or maple syrup

Add coconut milk, water, chia seeds, cacao powder, maca, cinnamon and salt into a large Pyrex bowl and mix together.
Allow to sit in the fridge for at least one hour until it has coagulated.
Add and mix in more water or coconut milk if the pudding is too dense.
When desired texture is achieved, top off with optional additions.

Tips:

Add collagen and any added sweeteners in step 1.
For ideal texture, allow pudding to coagulate for at least 8 hours.
Use seasonal fruits for increased diversity.

Chia Pudding.docx
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Golden Milk

2/10/2018

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2 servings
5 minutes

1 1/2 cups light unsweetened coconut milk
1 1/2 tbsp ground turmeric
1/4 tsp ground ginger
1/4 tsp ground cinnamon
Pinch ground black pepper

Add coconut milk, ground turmeric, ground ginger, cinnamon, and black pepper to a small saucepan.
Whisk to combine and warm over medium heat. Heat until hot to the touch but not boiling - about 4 minutes - whisking frequently until all the spices are mixed together.
Turn off heat and taste to adjust flavor. Add more turmeric, ginger, or cinnamon for a more intense spice and flavor.
Serve immediately, dividing between two glasses. Best when fresh, though leftovers can be stored covered in the refrigerator for 2-3 days. Reheat on the stovetop until hot.

Tips:

Canned coconut milk is best, but carton works too.
If you desire sweetener, add 2 tsp of honey to the cup prior to pouring in the milk. Mix thoroughly upon pouring in milk mixture.
If using fresh ginger, grate 1-2 tbsp into the mixture and then using a fine mesh strainer when serving to strain out the ginger for creamy texture.

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Santa Fe Breakfast Burrito

7/17/2017

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Image by Joe Pineda

2 servings
25 minutes

2 tortillas or 2 collard greens
2 eggs or 8 oz. tofu, mashed
1 cup sweet or red potatoes, diced
1/2 cup black beans
4 cloves garlic, minced
4 shiitake mushrooms, chopped
1/2 bell pepper, chopped
1/2 yellow onion, chopped
1 jalapeño, chopped
2 tbsp coconut oil

spiced with:

1 tsp turmeric
1 tsp Chipotle or Cajun spice
1/2 tsp Cayenne
1/2 tsp Himalayan salt
1/2 tsp black pepper

topped with:

1 avocado, diced
1 handful of cilantro
2 limes juiced
1/4 cup Fiesta Salsa

Prepare a large skillet over medium heat with coconut oil. Add the potatoes and cook for about 4 minutes.
And onion, peppers, mushrooms, and spices. Allow to cook for 4 more minutes.
Add beans. Allow to cook for 2 more minutes. Adjust spices, and oil as necessary.
Remove from heat allowing to cool. In the meantime prepare the tortilla or collard greens by spreading toppings.
Adding the stir-fried veggies.
Wrap the burrito carefully to enjoy now or for later.

Tips:

If using tortillas, look for sugar-free tortillas in the ingredients list.
If you desire cheese, consider cashew cheese. It is a great alternative to dairy-based cheese.

Santa Fe Breakfast Burrito.docx
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Power Smoothie

6/17/2017

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Image by Joe Pineda

2 servings
10 minutes

2 generous cups of kale and/or spinach
2 bananas, frozen
1 kiwi
1 cup coconut milk
1/2 cup blueberries, frozen
1/4 cup apples
1/4 cup sprouted almonds
2 Tbsp psyllium husk
2 Tbsp turmeric
1/2 Tbsp spirulina

topped with:

2 Tbsp almond butter
1 Tbsp sunflower seeds
1 Tbsp hemp seeds
1 Tbsp chia seeds
1 Tbsp sunflower seeds
1 Tbsp cacao nibs
1/2 tbsp sesame seeds

Beginning with the greens, use a blender or food processor to mix ingredients together.
Blend until desired texture is achieved.
Pour into a bowl, or a cup if desired.
Top off with granola and seeds.

Tips:

Feel free to substitute fresh fruit rather than frozen fruit.
If you desire juice instead of milk, be aware that most juices are from concentrate. Go the extra mile and purchase cold-pressed juices, not from concentrate. Or better yet, freshly squeezed juices contain even more nutrients.

Power Smoothie.docx
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Ginger Zinger

4/11/2017

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Image by Caitlyn Tischer

3 servings
20 minutes

2 inch freshly grated turmeric
2 inch freshly grated ginger
1 lemon
1 tbsp raw honey

Fill your kettle with 3 cups of reversed osmosis water, and boil at medium heat.
In the meantime freshly grate ginger and turmeric into a saucepan, or bowl. Also, freshly squeeze the juice from the lemon.
Once your water is boiling pour it gently into your bowl or saucepan. While the water is still hot mix in the honey.
Lastly, put a lid on the sauce pan and set your timer for 10 minutes to allow the ingredients to mingle. Enjoy!

Tips:

You can skip the saucepan step and transfer the raw ingredients into your desired jar or cup, then pour water into your cup, mix in the honey, and allow the ingredients to infuse.
Turmeric and ginger can be used in the teaspoon form, as well. Just use a teaspoon of each.
Try making this into a summer drink by having it cold and add seasonal berries to let soak overnight before enjoying!
You can use other sweeteners in replacement of honey, such as stevia, maple syrup, coconut sugar, agave nectar, etc.

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Berry Fruity Bowl

3/6/2017

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Image by Joe Pineda

2 servings
20 minutes

1 cup oat milk
2 bananas, chopped
2 cups kale and/or spinach
1 kiwi
1/4 cup raspberries
1/4 cup green apples, chopped
1/4 cup blueberries, frozen
1/4 cup strawberries, frozen
1/4 cup mango and/or pineapple, frozen
1/4 cup pomegranate seeds

topped with:

1/2 cup nuts (brazil or cashews or almonds)
1 cup buckwheat granola
2 tbsp chia seeds
1 tbsp ginger
1 tbsp hemp seeds
1 tbsp pumpkin seeds
1 tbsp shredded coconut flakes
1 tbsp sunflower seeds
1 tbsp cinnamon

Blend fruit, greens, and ginger until desired texture. Pour into two bowls or serving containers.
Distribute the nuts, seeds, coconut, buckwheat, and cinnamon onto the smoothie mixture.
Pour on nut butter in the heart of the mixture.

Tips:

Any of the fruits included above can be fresh or frozen. Mix it up now and then can garnish the top of the bowl with one or two fruits.
Bee pollen and spirulina make great additions to the mixture.
If you desire juice instead of milk, search for cold-pressed, not from concentrate juice blends, when buying your juices to receive the most nutrient rich effects.
If you need a thicker, more filling breakfast just add one avocado it won't take away from the sweet fruity taste of the liquid mixture.

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Oatmeal Parfait

3/6/2017

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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.

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Oat Yogurt

3/6/2017

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Image by Caitlyn Tischer

2 servings
2-3 day prep time

4 cups filtered water
2 ½ cups gluten free oat groats, steel cut or rolled oats
½ cup unsweetened coconut shreds
4 Brazil nuts
1 tsp vanilla bean or extract
1 tsp cinnamon or cinnamon chips
½ tsp Himalayan salt

topping additions:

1 cup local, seasonal fruit (if possible)
2 T nut butter
1 T raisins
1 T hemp seeds
1 T sunflower seeds
1 T cacao nibz

optional additions:

⅓ cup local honey, stevia, maple syrup or medjool dates
1 T cacao powder
1 tsp maca
¼ tsp cardamom
¼ tsp nutmeg

Grind oat groats, steel cut, rolled oats cut oats into flour using a high speed blender, grain mill or food processor.
Soak oat grinds/flour overnight. Be sure to leave a little water for the oats to absorb.
Blend the soaked oats with 4 cups of water and remaining ingredients. Add in any optional additions here. Save the toppings for later.
Add the blended consistency into a large sealable container and cover using a plate, coffee filter or cheesecloth with a rubber band.
Allow oat mixture to ferment in a warm or sunny spot in your home for the next 2-3 days. Depending on sour preference end the process at anytime as long as 12 hours was granted to ferment.
Once ready to eat add in parfait toppings. Enjoy!

Tips:

We prefer our yogurt on the sour side. We let it go for 3 days including the first 12 hour soak. It also depends on your climate how fast the process will go and the home you live in.
If you’re feeling creative blend in fresh fruit after the fermentation process to give it a specific flavor or simply meal prep your parfaits mixing in frozen or fresh fruit the night before.

Oat Yogurt.docx
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Banana Nut Crumble Muffins

1/8/2017

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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
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Lifestyle

Roasted Dandelion Mocha

Gluten free crackers

Green Supreme Smoothie

Black Bean Hummus

Holy Guacamole!

Protein Bites

Chia Pudding

Golden Milk

Santa Fe Breakfast Burrito

Power Smoothie

Ginger Zinger

Berry Fruity Bowl

Oatmeal Parfait

Oat Yogurt

Banana Nut Crumble Muffins

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