Category: Sweet

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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Nut Butter cups

2/16/2019

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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.

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Oatmeal Jam cookies

1/21/2019

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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!

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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.

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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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Super seedy Nut Butter

3/4/2018

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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.

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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.

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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.

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Buckwheat Granola

1/26/2017

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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.

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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.

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Lifestyle

Roasted Dandelion Mocha

Nut Butter cups

Oatmeal Jam cookies

Green Supreme Smoothie

Protein Bites

Super seedy Nut Butter

Power Smoothie

Berry Fruity Bowl

Oatmeal Parfait

Oat Yogurt

Buckwheat Granola

Banana Nut Crumble Muffins

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