Category: Savory - Mindful Wellness

Bone Broth

9/2/2024

3 quarts
35 minutes

3-4 pounds beef marrow and knuckle bones
2 pounds meaty bones such as short ribs
1/2 cup raw Dr. Mercola's apple cider vinegar
4 quarts filtered water
3 celery stalks, halved
3 carrots, halved
3 onions, quartered
Handful of fresh parsley
Sea salt

Place bones in a pot or a crockpot, add apple cider vinegar and water, and let the mixture sit for 1 hour so the vinegar can leach the mineral out of the bones.
Add more water if needed to cover the bones.
Add the vegetables bring to a boil and skim the scum from the top and discard.
Reduce to a low simmer, cover, and cook for 24-72 hours (if you're not comfortable leaving the pot to simmer overnight, turn off the heat and let it sit overnight, then turn it back on and let simmer all day the next day)
During the last 10 minutes of cooking, throw in a handful of fresh parsley for added flavor and minerals.
Let the broth cool and strain it, making sure all marrow is knocked out of the marrow bones and into the broth.
Add sea salt to taste and drink the broth as is or store in fridge up to 5 to 7 days or freezer up to 6 months for use in soups or stews.

bone_broth.docx
File Size:	3487 kb
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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
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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
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Veggie Omelet

11/26/2018

Image by Eggland's Best

Servings 2
20 min. prep time
10 min. cook time

5 pasture raised eggs
1 avocado
1 cup spinach
1 medium tomato, diced
half medium bell pepper
¼ cup medium red onion, diced
¼ cup minced shallot
¼ cup almond, oat or coconut milk
1 Tbsp coconut oil
1-2 Tbsp dairy-free pesto
2 mushrooms sliced
2 cloves minced garlic
1 tsp chili flake
1 tsp himalayan salt
1 tsp turmeric
1 tsp fresh ground black pepper
1 tsp cayenne
1 tsp chili powder

Combine egg, pesto, dairy-free milk and spices in a medium bowl whisking until the ingredients are completely combined.
Add the garlic, shallot, and veggies.
Heat oil over a stainless steel skillet or cast iron and evenly distribute the mixture into the pan on medium heat.
Allow for the entire bottom to cook before attempting to flip. To help this process use a thin spatula to work slowly around the sides to prep for the flipping processing.
Around 5-8 minutes it should appear as if it has cooked for the most part evenly alongside the bottom, and be easily flipped in half. Allow for this to cook another few minutes before flipping onto the other side.
Once it appears the omelet is cooked to liking, transfer it to a large plate, or split in half to serve on two separate plates.
Garnish with spinach, avocado and your choice of hot sauce. Enjoy!

Tips:

We enjoy our omelet with a fresh side salad with oil and apple cider vinegar and/or homey-potatoes. Mm-mm!
Add cheese as desired for those dairy lovers. You can also substitute alternative oil and milk for your preferred dairy choice.
Refer to this guide for what oils are used for best results Oil Guide.

Veggie Omelet.docx
File Size:	8 kb
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Black Bean Hummus

11/25/2018

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.

Black Bean Hummus.docx
File Size:	7 kb
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Holy Guacamole!

11/25/2018

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!

Holy Guacamole.docx
File Size:	8 kb
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Pickled Red Onions

11/19/2018

2 servings
10 minutes

2-3 medium-sized red onions (julienne cut)
1-2 cups of filtered water
½ cup apple cider vinegar
1 medium-sized lemon (fresh-squeezed)
2 tbsp of himalayan pink salt
1 tsp cumin powder
1 tsp black pepper
1 tsp turmeric powder

optional additions:

1-2 jalepeño (or peppers of choice) sliced with seeds
1-2 garlic cloves

Prepare the red onions by placing them into a large Pyrex bowl. The total yield is dependent upon how much the amount of onions added.
Add water, apple cider vinegar, lemon juice and all spices to the Pyrex bowl.
Add any optional additions, such as garlic or pepper.
Set Pyrex aside and allow to ferment for at least an hour.

Tips:

The longer the red onions ferment the more they will “pickle”. For the most flavorful results, allow to ferment overnight, or 8 hours.

Pickled Red Onions.docx
File Size:	15 kb
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Santa Fe Breakfast Burrito

7/17/2017

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
File Size:	76 kb
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Home Sweet Potatoes

3/7/2017

Image by Joe Pineda

2 servings
25 minutes

1 large sweet potato, diced
3 cloves garlic, minced
1/2 shallot, minced
1/2 red onion, diced
2 tbsp coconut oil

spiced with:

3 tsp chili powder
2 tsp garlic powder
2 tsp onion powder
2 tsp fresh ground black pepper
2 tsp himalayan salt
2 tsp thyme
2 tsp cayenne
2 tsp sage
2 tsp cajun or chipotle

Proportionally dice the potato into the same size and shape.
Prepare the onion, garlic, and shallot.
Prepare the skillet with coconut oil and apply medium heat.
Once the oil has heated, add potatoes.
Add the onion, garlic, and shallot after roughly 5 minutes.
Garnished the potato mixture with spices. Allow for them too cook at least 5-10 more minutes until the desired texture is reached.

Tips:

Watch the potatoes. It is easy to neglect a stove on heat. If over-cooked, they will become mushy or burnt.
This recipe pairs well with eggs.

Home Sweet Potatoes.docx
File Size:	63 kb
File Type:	docx