Balanced health naturally
- 1 cup chopped onion
- ½ cup sliced carrots
- ½ cup sliced celery
- 3 cup peeled, cubed eggplant
- 1 cup diced green pepper
- 3-6 cloves garlic, minced
- 6 cups vegetable stock
- 1 ½ cup lentils
- 1 ½ cup chopped tomato
- 4 ounces dried apricots, sliced
- 1/4 teaspoon cinnamon
- 1/4 teaspoon allspice
- 1/4 teaspoon cayenne
- 1 tablespoon paprika
- 1 ½ teaspoons salt
- 3 tablespoons parsley
- 1 tablespoon mint
- Sauté onions, carrots, celery, eggplant, green pepper and garlic in olive oil until lightly browned.
- Add stock, lentils, tomato, apricots, cinnamon, allspice, cayenne, paprika and salt and simmer until lentils are tender.
- Finish with parsley and mint, and adjust seasonings to your taste.
Process the following in a food processor until smooth (a mix master may also work):
- 1 cup almond butter
- 4 large organic eggs
- 2 medium ripe bananas
- 1/4 cup maple syrup or honey
- 2 teaspoons vanilla
- 6 tablespoons coconut flour (1/3 cup)
- 3/4 teaspoon baking soda
- 1/2 teaspoon sea salt
Stir in 1 or 2 of these options with a spoon:
- ½ cup chopped walnuts or pecans + 3 tbsp mini chocolate chips
- 4 tbsp frozen blueberries + 1 extra tbsp maple syrup or honey
- 3 tbsp craisins + ½ cup chopped walnuts or pecans + 1 extra tbsp maple syrup or honey
Scoop batter into muffin cups.
Bake for 25 to 30 minutes at 350F. Cool on a wire rack.
- 2 heaping cup of buckwheat flour
- ½ cup tapioca flour
- 2 tsp baking powder
- 1 ½ tsp ground ginger
- 1 tsp cinnamon
- 1/8 tsp ground nutmeg
- 1/8 tsp clove
- 2 tbsp maple syrup
- 1 ½ to 2 cups water
- 4 tbsp melted virgin coconut oil
- 2 eggs or 3 tbsp ground flax whisked with 6 tbsp boiling water
- 1.5 to 2 bananas chopped into small cubes
– Mix together dry ingredients in 1 bowl & wet ingredients in to another bowl.
– Add the wet to the dry & gently mix until ingredients are combined.
– Makes 5 to 7 pancakes.
- 2 ½ cups raw pecans
- 1 tsp allspice
- ½ cup dried, shredded, unsweetened coconut
- ½ cup raisins
- 1 cup frozen blueberries
- 1 cup frozen raspberries (or any other berry)
- Pour the 1st mix into the food processor and process until you attain a medium coarse texture (make sure to not over-process or it will be too fine).
- Pour the 2nd mix into the food processor and process until contents begins to slightly clump together (should take less than 1 minute).
- fill a deep pan or casserole dish with the 3rd mix.
- Pour the contents of the food processor bowl over the berries & gently press down.
- Bake at 350°F about 15 to 20 minutes or eat raw.
- 1 large clove of garlic
- 1 (15 ounce) can black beans (rinsed well in the sink until all of the small bubbles are gone)
- 2 tablespoons lemon juice
- 1 tablespoons tahini
- 2 teaspoons ground cumin
- 1/2 teaspoon salt
- 2 tbsp olive oil
- 1/4 teaspoon cayenne pepper
- 1/4 teaspoon paprika
- ¼ cup cilantro
- ½ of a large tomato or 2 medium Roma tomatoes
Blend all ingredients up in a food processor or blender. Make sure to grate or chop up the garlic before you put it into the food processor with the rest of the ingredients.
Add to blender:
- 1 can or 1½ cup coconut milk (not “lite”)
- 1/2 cup water
- 3 tbsp chia seeds
- 3 tbsp hemp seeds
- 3.5 tbsp very dark cocoa powder (for example, don’t use “Fry’s” which is very pale)
- 3 tbsp honey or maple syrup
- 1 tsp vanilla powder or vanilla extract
Puree at high speed about 2 minutes.
Refrigerate about 8 hours.
Consider topping with fresh cut bananas or shaved chocolate before serving.
Makes about 3 servings.
- 1 cup hemp seeds
- 3 tbsp ground chia seeds (ground in coffee grinder) (optional)
- 2 cups dried, unsweetened coconut flakes
- 1/2 cup dark/extra rich cocoa powder
- 1/2 cup almond or cashew flour (just use your coffee grinder or food processor to grind the nuts into a flour)
- 1/2 cup melted coconut butter *
- 1/2 cup almond, hemp or cashew butter
- 1/3 cup maple syrup
- 1 tsp vanilla extract
- Combine all dry ingredients in a bowl & stir well.
- Combine all wet ingredients together (you may want to use a hand blender, mixer or food processor) & add to dry ingredients. You may want to use your hands to kneed the wet & dry together.
- Spoon rounds of the dough into your hands & mould into small balls. If you are using coconut oil rather than coconut butter you can cool the dough in the fridge to make it easier to mould them (or the freezer for less than 5 minutes).
- Store in the fridge.
* You can also use coconut oil rather than coconut butter but the balls will be softer and will need to be kept cool rather than at room temperature.
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- 1 c sunflower seeds, slightly ground or chopped into smaller pieces
- 1 c hemp seeds
- 1 c rolled oats
- 1/4 c chocolate chips or carob chips
- 1 c chopped nuts of your choice
- 1 c dried cranberries
- 1 tbsp cocoa or carob powder
- 1.5 to 2 c peanut, almond or cashew butter
- 2 tbsp honey
- 1 1/2 c unsweetened coconut
- Put everything in a large bowl
- Mix all ingredients with hands and add more honey if too dry
- Roll scoops of dough into balls
- Store in air tight container in fridge for up to 1 week or in freezer for up to 2 months.
Note: Make your own almond meal by pulsing almonds in a coffee grinder until it is the texture of sand – don’t go too far or you’ll end up with almond butter.
- 2 cups rolled oats
- 2/3 cup almond meal
- 1/3 cup coconut, finely shredded & unsweetened
- 1.5 tbsp mini dark chocolate chips
- ½ tsp cinnamon
- ½ tsp fine grain sea salt
- 1 tsp baking powder
- 3 large, ripe bananas, well mashed or processed in food processor (about 1 1/2 cups)
- 1 teaspoon vanilla extract
- 1/4 cup coconut oil (warmed to become soft)
- Preheat oven to 350 degrees, racks in the top third.
- Using a food processor or hand blender, blend the bananas, vanilla extract, and coconut oil.
- In another bowl combine the oats, almond meal, shredded coconut, cinnamon, salt and baking powder.
- Stir together wet & dry ingredients.
- Fold in the chocolate chips.
- Drop dollops of the dough, each about 2 teaspoons in size, an inch apart, onto a baking sheet.
- Bake for 15 – 20 minutes. They should be browning on the bottoms.
Makes about 3 dozen bite-sized cookies.
– 1 cup almond butter (make sure it is not dry, as you sometimes have at the bottom of the jar, & if it is you may want to add almond oil. Using a new jar of almond butter is always best).
– 4 tbsp maple syrup
– 1.5 tbsp vanilla powder (you can buy this at Lifestyles Market & some other health food stores) or 2 tablespoons of alcohol free vanilla extract (but the powder is much better)
Add to the above mixture and combine well:
– 2 cup nuts of your choice (almonds, cashews, pecans, walnuts, etc). Grind nuts in a food processor (a coffee grinder will also do). Grind down to a fine grain.
– 1 cup quick oats
– 1/3 cup of craisins or goji berries chopped into smaller pieces
– 2 tbsp of mini chocolate chips, or 2 tbsp cacao nibs
Mix all ingredients well using your hands. Roll the dough into small balls (about 1 inch in diameter) and store in the fridge or freezer.
Cook over medium heat until the onions are soft (about 5 minutes):
2 onions, diced
2 carrots, diced
2 cups vegetable stock
2 white potatoes, diced
1 sweet potato, diced
1 tsp cinnamon
2 tbsp curry powder
2 tbsp cumin
½ tsp turmeric
½ tsp salt
Add to the previous ingredients & cook until vegetables just soften (about 20 minutes):
1 small eggplant
6 cloves of garlic, finely grated
2 red peppers, diced
1 zucchini, diced
1 can of coconut milk
1 can chickpeas, rinsed well
3 tbsp raisons
2 tbsp grated coconut
- 1-2 tablespoons coconut oil
- 1 cup chopped onion
- 3 teaspoon cumin seeds
- 2 tablespoon grated fresh ginger
- 2 tablespoon grated fresh garlic
- 1 tsp cumin powder
- 2 teaspoon coriander powder
- 1.5 teaspoon ground cinnamon
- 1 teaspoon garam masala
- 1/2 teaspoon turmeric
- ½ teaspoon salt
- 1½ cup brown basmati rice
- 4 cups water
- 1 medium sweet potato, diced (yield 1 cup)
- 1 yellow or orange bell pepper, diced
- 1/3 cup raisins
Preheat oven to 400F.
Heat coconut oil over medium-high heat and sauté onions and cumin seeds for 5 minutes. Add the remaining spices and cook for 3 minutes, stirring constantly.
Add the onion mix and remaining ingredients to the casserole dish.
Cover and place in the preheated oven for 75-80 minutes until water is absorbed and rice is tender.
Allow to sit with the lid tight for 5-10 minutes to allow the rice to continue to soften.
Can be packaged in air-tight containers and frozen for up to 2 months.
- ¼ cup smooth, natural peanut butter
- 2 garlic cloves, finely grated
- 1 tbsp ginger, finely grated
- 1 tbsp honey
- ¼ cup minced cilantro
- juice of 1 lime
- 1 tbsp sesame or macadamia oil
- 1 tsp paprika
- 1 tsp Bragg soy sauce or Nama Shoyu
- 2 tsp red Thai curry paste
- In a food processor or blender, add all the ingredients & blend until smooth.
- You can add water to the sauce to make it more a of a fluid consistency if that is what you prefer.
Note: this may stiffen up considerably in the fridge.
Stir all of these ingredients into a bowl & enjoy:
1 cup cooked quinoa
2 tbsp raisons or craisons
1 tbsp hemp seeds
1 tbsp sunflower or pumpkin seeds
1 tbsp chopped nuts of your choice
1 tbsp dried shredded coconut
– You can mix up the dry ingredients ahead of time & store them in an air tight container in the fridge to spoon into the quinoa in the morning.
– Cover with a nut milk (as much or little as you want).
The Best Nut Milk
Blend up & pour over the cereal:
– 1 cup water (1 cup of water will supply about 2 to 3 bowls of cereal)
– 1 banana
– 1 tbsp hemp seeds
– 1 tbsp almond butter or other nut/seed butter
– ¼ tsp vanilla
- 1 cup dried red lentils, cooked separately from the rest of the soup
- 1 large onion
- 3 garlic cloves, chopped
- 3 large carrots, copped
- ½ cup copped fresh or canned tomatoes
- 1 celery stalk, chopped
- 1 ¼ tsp ground cumin
- ½ tsp salt
- 4 cups water
- 1 ½ cup vegetable broth
- 2 cups spinach
- salt & pepper to taste
- Heat all ingredients in a large pot except for the lentils & spinach.
- Cook lentils separately until tender. After they have been cooked, rinse them off in the sink in a strainer until all of the bubbles are rinsed off.
- Add the lentils & spinach to the rest of the soup & heat until the spinach just begins to wilt.
- 1 cup cashews
- 1 tbsp grated ginger
- 2 small cloves garlic
- 1 tsp sea salt
- 3 carrots – coarsely grated
- 2 tbsp extra virgin olive oil
- ½ cup raisons
- ½ to 1 cup chopped cilantro
- 1 tsp tamari or Braggs
- 1 package Nori sheets (seaweed)
- 2 tbsp Tahini spread (optional)
- Process the cashews in a food processor until course (not a paste) or chop them with a knife.
- Grate the ginger & garlic into the bowl of nuts
- Add the remaining ingredients & mix well.
- Spread 2 to 3 large scoops of the mix evenly over a sheet of nori & fold once (enough to cover the mix).
- fold the bottom of the sheet up (so that the contents wont be lost when you hold it) then roll the remainder of the wrap.
- 1 large onion, cut into 1-inch chunks (about 2 cups)
- 3 large garlic cloves, peeled & grated
- 1 (2-inch-long) piece peeled fresh ginger (about 2 ounces)
- 3 tablespoons olive oil
- 1 tablespoon garam masala
- 2 teaspoons ground cumin
- 1/2 tsp ground cardamom
To add to the curry paste:
- 2 tablespoons tomato paste
- 3 cups vegetable broth
- 1 tbsp lime juice
- 1 can coconut milk
- 1 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
options for vegetables to add:
- 2 large carrots, cut into 1/2-inch rounds
- 1 pound yams, cut into 1-inch cubes
- 12 ounces russet potatoes, peeled, cut into 1-inch cubes
- 4 ounces baby spinach leaves
- 1 medium squash (not spaghetti squash) cut into 1-inch cubes
- 1 small pumpkin cut into 1-inch cubes
- Puree first 7 ingredients for the curry paste in the food processor until a paste forms.
- Cook in large pot over medium heat until aromatic, stirring often, about 10 minutes.
- Add tomato paste. Cook about 5 minutes longer.
- Add broth & lime juice. Simmer 10 minutes, stirring often.
- Add vegetables & spices to mixture in pot. Bring to boil, then reduce heat to medium low. Cover and simmer until vegetables are tender, stirring occasionally, about 25 minutes. Add spinach, if desired, and cook until wilted, about 3 minutes.
3.5 cups vegetable stock
1 ½ cup lentils (or sprouted lentils)
1 medium onion, thinly diced
1 medium sweet potato, peeled & thinly diced
1 medium potato, thinly diced
1 medium carrot, thinly diced
2 cloves garlic, grated
1.5 cups chopped fresh tomatoes or one 14.5 oz can diced tomatoes (not canned whole tomatoes)
2-3 tbsp coconut or olive oil
1 tbsp grated fresh ginger
3 tsp cumin seeds
2 tsp dried coriander
2 tsp curry powder
1 tsp turmeric
1/8 tsp cayenne
In a large pot, bring the vegetable stock & lentils to a boil. Reduce the heat & simmer, covered, until the lentils are tender, about 30 min. If using sprouted lentils just put them in at the end to cook for 5 to 10 minutes when the vegetables are almost ready. You can buy sprouted lentils or sprout them yourself (soak lentils overnight in water and in the morning strain them well and leave them in the strainer to for the next 36 hours while they sprout).
Add the sweet potato, potato, carrot, garlic & tomato. Return to a boil. Reduce the heat & simmer, covered, until the potatoes are tender, about 15 min.
While the soup is simmering, heat oil in a small pan. Add the spices & cook while stirring continuously until the seeds begin to pop, about 3 minutes. Stir the spice mixture into the soup & add salt to taste.
- 1 cup quinoa *
- 1 small onion finely diced
- 1 pear, diced
- ¼ cup raisons
- ½ cup almonds or other nut chopped, diced
- 1 cup of cherry tomatoes cut in half or 1 medium sized tomato, diced
- 1 carrot , diced
- 1 red or orange pepper, diced
Then mix together & add to the quinoa:
- 2 tbsp olive oil
- juice of 1 lemon
- 1 tsp ground cumin
- 2 tsp finely chopped fresh rosemary
- ½ tsp ground black pepper
- ½ tsp salt
* Cook the quinoa seeds over a simmer until seeds just become transparent (about 15 minutes – don’t over cook). Alternatively, you can soak the quinoa for 3 to 8 hours, then rinse thoroughly & cook for only about 5 minutes (shorter amount of cooking time if you soaked it for longer). You can also just soak the quinoa & rinse it well rather than cooking it.
* Note: dark quinoa takes about 5 minutes longer to cook than white quinoa.
- 2 cups of vegetable stock
- 1 can of coconut milk
- 1 small 5.5 oz can of tomato paste
- ¾ tsp crushed red chili flakes
- 6 to 8 cloves garlic, finely grated
- 1 tbsp fresh ginger, finely grated
- 1 onion, coarsely chopped
- 2 to 3 carrots, finely chopped
- 1 red bell pepper, cut into thin strips and 1/2 inch lengths
- 1 medium zucchini, thinly sliced then cut into ½ inch lengths
- 2 cups thinly sliced bok choy leaves or cabbage leaves (optional)
- juice of ½ a lime
- ½ cup cilantro
Simmer all ingredients for about 15 minutes except the zucchini, bok choy, lime, cilantro & salt. Add the remaining 5 ingredients & cook for another 5 minutes.