Category: Snacks - Mindful Wellness

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

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
File Type:	docx

Fiesta Salsa

11/25/2018

Image by Joe Pineda

4-6 servings
20 min. prep time

4 large heirloom tomatoes
½ medium red and/or yellow onion
1 fresh squeezed lime or lemon 1 minced jalapeno
1 tbsp olive oil
1-2 fresh minced 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

In a large bowl or blend mix all ingredients together until desired texture is achieved.
Adjust flavors as necessary to liking and enjoy!

Tips:

Hand make the salsa if you prefer your salsa chunky like pico de gallo and blend if you prefer restaurant style salsa no chunk.

Fiesta Salsa.docx
File Size:	7 kb
File Type:	docx

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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Protein Bites

11/25/2018

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.

Protein Bites.docx
File Size:	4 kb
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Chia Pudding

11/23/2018

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
File Size:	7 kb
File Type:	docx

Oat Yogurt

3/6/2017

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
File Size:	4 kb
File Type:	docx

Buckwheat Granola

1/26/2017

Image by Joe Pineda

5 servings
1.5 hour prep time

3 cups buckwheat groats
1/4 cup maple syrup
1/4 cup unsweetened cacao nibs
3 T coconut oil, melted

Set the oven to 260 degree F.
Melt coconut oil and combine with all the ingredients in a bowl. Distribute the oil evenly among all of the ingredients.
Spread out all of the ingredients on a sheet of baking parchment paper and bake for one hour.
Allow granola to cool before storing in a air tight jar or container.

Tips:

Fig juice from the fig bar recipe can be reused for this recipe.
Excessive amounts of sugar should be avoided. Albeit, sugar helps hold the granola together. We prefer them sugar free. This way they are more like healthy grape nuts.
This recipe pairs well with oat milk to create a cereal-like breakfast. Add fresh fruit, nuts, seeds, and nut butter with a dash of cinnamon.

Buckwheat Groat Granola.docx
File Size:	4 kb
File Type:	docx