Category Archives: 3 Breakfast & Breads

Easy Overnight Chai Oats

 

IMG_2430

Ingredients:

1 cup gluten-free rolled oats

2 cups almond milk or fresh homemade coconut milk  *

1/4 cup raisins

1 inch piece fresh ginger root, grated

1/4 tsp ground ginger

1/4 tsp ground cardamom

freshly grated nutmeg, to taste (less than 1/4 tsp)

2 tsp cinnamon

ground clove and star anise (optional)

1/2 cup almonds or pecans, sliced

1/4 cup pumpkin seeds or sunflower seeds

1/2 tsp vanilla extract

1/4 tsp salt

1 Tbsp honey or maple syrup

*for canned coconut milk, add 1 cup coconut milk + 1 cup water.

Directions:

Mix all ingredients in a glass tupperware container and stir until well combined. Let sit overnight in the fridge.

Optional garnishes: fresh fruit like sliced banana or cubed apple. Add additional almond or coconut milk the next day before eating if needed.

Tip: Soaking the oats over night improves digestion and assimilation of the oats!

Makes 3-4 servings

Cranberry Zucchini Loaf {sugar-free | Sweetened with Banana}

Sugar-Free Baking Tip: 

Did you know that you can replace 1 cup of sugar with mashed, ripe bananas. Ensure that bananas are at room temperature and add then to any of your favourite recipes instead of refined white sugar. You may have to adjust the recipe recipe looks like there is too much liquid.

You can also create a puree from fruit like dates or figs for the same effect.

IMG_4870.JPG

Makes 2 loaves

Ingredients 

2 cup shredded zucchini

1 cup virgin coconut oil

4 organic free range eggs

2 small ripe bananas (about 2/3 cups)

2 tsp vanilla extract

2 tsp cinnamon

1 cup dried cranberries

3 cups light spelt flour

1 tsp baking powder

1 tsp baking soda

1 tsp sea salt

2 tbsp pumpkin seeds

Directions

Shred zucchini by hand or with a food processor. Set a side in a strainer and bowl and allow excess water to drain while you prepare remaining ingredients.

 

Preheat oven to 350°F. Prepare 2 loaf (5×9) pans with parchment paper.

Whisk together coconut oil and eggs. In a separate bowl, use a fork to mash bananas to a puree consistency. Add to egg and coconut oil along with vanilla, cinnamon and cranberries. Stir until combined.

In a large bowl, whisk together flour, baking soda, baking powder and salt.

Use your hands to squeeze any remaining moisture out of zucchini and fold into wet ingredients.  Add dry ingredients to wet and mix until just combined.

Divide the batter equally between the loaf pans. Top each loaf with 1 tbsp of pumpkin seeds. Bake for 50 minutes at 350°F or until centre is well cooked (or a toothpick comes out clean!). Cool in pans for 10 minutes. Turn out onto wire racks to cool thoroughly.

Enjoy on its own, with almond butter or ghee.

Homemade Coconut Milk {fresh & delicious}

Once you experience the ease, simplicity, creaminess and deliciousness of your very own homemade non-dairy milk, there is no turning back! When making healthy lifestyle shifts, especially if you are using mylk on a daily basis for smoothies, elixirs or granola, I highly recommend preparing your own. Most of the packaged milks contain no nuts at all, and unfortunately only guarantee added synthentic vitamins, fillers, binding agents and artificial flavours.

Holistic Tip: Use your fresh coconut milk to prepare one of my Superfood Elixirs. Get the Free E-Book: Superfood Teas or use this for making the filling of my dairy free StRAWberry Cheese Cake.

IMG_3471

Fresh Coconut Milk

2 cups coconut meat

4 cups of coconut water or purified water

1/2 tsp cinnamon

1/2 tsp of pink Himalayan salt

1 tbsp maple syrup (honey or 2 medjool dates, pitted )

1 tsp pure vanilla extract (or bean/powder)

IMG_3488

Fill blender with fresh coconut meat and cover with coconut water. Blend on high speed until smooth and all pieces are broken up.

To drain coconut milk, place a nut milk bag over a large bowl and squeeze it through. If you like, save the meat (pulp), dehydrate and use to make homemade coconut flour.

Rinse the blender. Return milk to blender. Add cinnamon, salt, vanilla and sweetener of choice. Keep refrigerated and drink within 3-5 days.

Want to try something tasty?

Blend with 1 ripe organic banana for a creamier, sweeter milk.

Savoury Flax Muffins {grain-free}

I am really enjoying experimenting with grain free recipes, and when they turn out delicious, I love to share!
These savoury muffins are perfect to add to breakfast, to enjoy on their own as a snack with ghee or to serve with your favourite soup or stew as a biscuit. You can also create a sweet version too, by switching up some of the ingredients, which I have also included below.

Flax seeds, which have been around for 6,000 years, are an easy way to include healthy omega-3 fats into the diet. They are also an incredible source of fibre which help to improve digestion due to its mucilingenic properties which aid in cleaning out the intestinal tract. Plus, only 3 Tbsp of flaxseeds contain 6 grams of protein and a variety of important minerals like manganese, magnesium, phosphorus and selenium.

IMG_2354
Savoury {or sweet} flax muffins
Makes 24 muffins
Ingredients

4 cups ground flax seed

2 tablespoon baking powder

2 tablespoon green onions or chives (2 tbsp dried cranberries or dates for sweet variation)

1 tbsp fresh parsley or basil (1 tbsp maple syrup for sweet variation)

1 teaspoon sea salt

10 large eggs

1 cup water

2/3 cup olive oil

IMG_2349 IMG_2355

 

 

 

 

 

 

 

Method

  1. Preheat oven to 350F. Lightly grease two 12 cup muffin tins with coconut oil.
  2. Combine flax seed with baking powder, herb mix and sea salt in a large bowl. Whisk to combine fully and set aside.
  3. Add eggs, water and oil to the jug of your blender. Blend on high for 30 seconds, until foamy.
  4. Transfer liquid mixture to the bowl with the flaxseed mixture. Stir with a spatula, just until incorporated. The mixture will be very fluffy. Once incorporated, allow to sit for 3 minutes.
  5. Drop mixture into prepared muffin tins and transfer the pan to the preheated oven.
  6. Bake muffins for 20 minutes, until top is golden. Remove from the oven and place on a cooling rack for 1 hour.
  7. Keeps in the fridge for 3-4 days and in the freezer for up to 3 months.

 

Thank you to Leanna Vogel at Healthful Pursuit for inspiring me to create this recipe based on her flaxseed focaccia.

Baked Maple Pecan Granola

Simple and classic. Enjoy with banana oat milk, or your favourite non dairy beverage. Top with additional fixings like coconut flakes, ground flax, chia or fresh fruit.

IMG_2227

Ingredients

2 cups rolled oats

1⁄2 cup pecans or almonds

1/2 cup mixed dried fruit such as cranberries, raisins, figs, prunes, apricots, peaches, cherries

1/3 cup sunflower or pumpkin seeds

2 tsp cinnamon

1⁄2 tsp nutmeg

1/4  tsp salt

1⁄2 cup maple syrup, or liquid sweetener like agave. It’s best not to bake with honey

1/4 cup coconut oil

1 tbsp fresh ginger, grated

1 tsp vanilla extract

Instructions

IMG_2170

 

PREHEAT oven to 275° F. Line Baking sheet with parchment paper. IN A LARGE BOWL, combine oats, pecans, cranberries, raisins, sunflower seeds, cinnamon, nutmeg and sea salt. IN A SEPARATE BOWL, combine maple syrup, ginger, coconut oil and vanilla. ADD maple syrup mixture to oat mixture and combine well. SPREAD granola in a thin layer on baking sheet. Bake for 1 hour, stirring every 20 minutes to prevent burning. Cool completely and store for up to a week in an airtight container.

Fruit & Millet Muffins {spelt flour, coconut oil, maple syrup}

 

IMG_2284

 

 

 

 

 

 

 

 

These are my absolute favourite muffin recipe. They are moist, yet crunchy thanks to the millet. It really is an easy way to include millet into our diet… it’s not just for the birds! Millet is a traditional gluten free grain that is high in minerals, especially magnesium, copper and manganese. It is also the most alkalising grain, unlike most grains which have an acidic effect on the body.

I prepare the muffins with my go-to flour, spelt. Spelt is one of the oldest cultivated crops in human history! It is not gluten free, however it contains less gluten, making it easier to digest. Spelt is also higher in protein, compared to conventional wheat, and filled with B vitamins and minerals. I love how you can take any recipe, and replace the flour with the same amount of spelt, without needing to add any binding agents, and it turns out perfect every time!

You can make this recipe with any fruit. My favourites are raspberry, apple, blueberry, peach and my new addition, strawberry. Thank you to Jae Steele’s cookbook, Ripe from Around Here, for this amazing recipe.

Fruit & Millet Muffins

IMG_2134

2 cups Spelt Flour

2/3 cup Millet

2 tsp Baking Powder

1 tsp Baking Soda

½ tsp Sea Salt
1 cup Non-Dairy Milk, such as almond or coconut

½ cup Apple Sauce, preferably homemade or unsweetened

½ cup maple syrup
1/3 cup extra virgin coconut oil

1 tsp Pure Vanilla Extract

1 ½ cups fruit, fresh or frozen (but not thawed) – strawberry, raspberry, blueberry, apple, peach

IMG_2280

 

 

 

 

 

 

Preheat oven to 375 degrees. Prepare a 12 cup muffin tray with liners or a light coating of oil and set aside.

Whisk together the flour, millet, baking powder and soda, and salt in a large bowl. Add the milk, applesauce, sweetener, oil and vanilla. Mix together just until all the flour has been absorbed. Gently fold in the berries. Pour evenly into the prepared muffin cups. Bake for 20-25 minutes, until the tops are domed and a toothpick inserted in the center comes out clean.

Makes 12 muffins- keeps in an airtight container for 3 days or in the fridge for up to a week.

Maca-Cacao: superfood chocolate milk

This smoothie literally tastes like chocolate milk. It is extremely nutrient dense and filled with healthy fats, protein and whole food carbohydrates. The dairy free milk is made from omega-3 rich nuts and seeds + coconut milk. Enjoy as a morning energy boost, afternoon treat or post work out fuel. It is such an easy and delicious (and chocolaty!) way to include the benefits of so many amazing foods into your diet like coconut oil, hemp seeds, brazil nuts, maca, medjool dates, cacao and chia.

Benefits

Maca is a root vegetable grown in the Andes mountains of South America. It is often referred to as the “Peruvian ginseng” for its abilities to energize the body, increase stamina, reduce stress and increase libido. Maca has adaptogenic qualities which aid in balancing hormones and supporting the endocrine system.

Coconut oil contains medium chain fatty acids that are easily digested and utilized as an energy burning fuel source, rather than stored as body fat. It also acts as a natural anti-viral to eliminate parasites or viruses.

Hemp seeds are a complete protein containing all the amino acids needed by the body for energy, repair, building and healing. These little powerhouses also contain the perfect balance of healthy fats omega 3, 6 and GLA, among many other benefits.

Brazil nuts are one of the highest sources of selenium and contain a variety of important minerals required for heart health and a strong immune system.

Medjool dates are an excellent source of potassium, copper and fibre. They are the perfect way to sweeten a smoothie or nut mylk, and can also be enjoyed on their own. So decadent!

For raw cacao benefits, please see Raw Superfood Truffle Recipe.

12279090_10102780411884580_6134032020440069367_n

Maca- Cacao Chocolate Milk or Smoothie

For 1 serving

3 tbsp hemp seeds or 5 brazil nuts

1.5  – 2 cups of water or almond milk, depending on consistency preference

1/3 cup of full fat canned coconut milk

1 tsp cinnamon

1-2 medjool dates, pitted

1/4 – 1 tsp maca. Start with a small amount and keep adding more until you are familiar with the flavour.

2 heaping tbsp of raw cacao

1 tbsp coconut oil

1/2 – 1 banana (frozen or room temperature, according to preferences)

Fresh ginger root, 1 inch piece (optional)

a pinch of pink Himalayan sea salt (optional)

Top with hemp and/or chia seeds.

Optional add ins include plant based protein powders or other superfoods like ashwagandha, chaga or reishi tincture, goji berries, bee pollen, etc.

Blend all ingredients until smooth in a high speed blender.

946464_951144484960424_5843484688544208206_n

Herb Garden Biscuits with Spelt flour {vegan, light and fluffy!}

In 2013, I had the opportunity to design and publish Shanti Retreat’s first cookbook. I selected all the recipes, wrote the forward, came up with the design and assisted in all steps of production until it came to realization.

Shanti at Home is a collection of the retreat’s favourite recipes from the past and present. The recipes are vegetarian and focus on cooking at home with whole foods which are local and seasonal. The photography is absolutely incredible, as is the page design, thanks to Anne and Alex who volunteered their time and skills.

I love how light and fluffy this biscuit is,  even though it is made with spelt. The recipe contains high quality coconut oil, is dairy free and sweetened with maple syrup. You can also prepare this with buckwheat flour but they do tend to fall apart more easily than when prepared with spelt. Spelt is an ancient grain which is easier to digest compared to wheat, and also contains a higher amount of protein.

What I love is how versatile they are too. I like to leave out the herbs and add a bit more maple syrup and orange zest for a breakfast biscuit or cake for strawberry shortcake with coconut whipped cream!
Herb Garden Biscuits
  • 2 cups light spelt flour
  • 2 tsp baking powder
  • ½ tsp baking soda
  • ½ tsp sea salt
  • ½ cup fresh herbs or ½ cup dry (We like to use parsley, rosemary, basil, oregano and sometimes use even up to 1 cup of fresh herbs)
  • ½ cup coconut oil
  • 1 tbsp apple cider vinegar
  • ¾ cup of almond or soy milk
  • 1 tsp maple syrup

Preheat oven to 450 °F.

Line a baking sheet with parchment paper.

Whisk together the flour, baking powder and soda and salt in a large bowl. Add the herbs and whisk again. Cut in the oil using a pastry cutter until a coarse meal is formed. In a small bowl, add the apple cider vinegar to the almond milk. Add maple syrup and then combine with dry ingredients.

The mixture will resemble a muffin batter; add more almond milk if necessary.

For the next step, we use a large trigger ice cream scoop and scoop the batter onto the parchment paper. Place in the oven for 10 – 12 minutes.
Makes 10-12 biscuits

Please visit Shanti Retreat’s homepage to order your copy of Shanti at Home.

cookbook

Banana Oat Milk – A creamy, dairy-free (and nut free!) alternative

The first time I tried banana oat milk, was during a silent retreat in Mexico. It was so creamy and delicious, and I knew it would be easy to re create.

I am  a fan of making homemade nut or seed milks, my favourite is probably hemp milk as it is so easy and requires no soaking. Most store bought dairy free milks contain a lot of additives and preservatives to keep it shelf stable.

Soaking is optional with this recipe. You can try it both ways and see if you can tell a difference.

Ingredients

1 cup rolled oats, soaked overnight

3 cups of water

2 tbsp maple syrup, or 2 Medjool dates

1 tsp pure vanilla extract

1/4 tsp salt

1/4 – 1/2 tsp cinnamon

2 bananas

Instructions

Place water and oats in a high speed blender, and blend until smooth. You may also need to add more water, if necessary. Using a fine sieve, strain the oat milk and set the pulp aside. You can use this in your baking, by adding it to cookie or muffin recipes!

Return milk to blender and add cinnamon, salt, maple syrup (or dates) and vanilla. Blend.

Add bananas and blend one last time until smooth.

Enjoy!

Store in an airtight glass jar in the fridge for 5-7 days.

 

Immunity shake with my newest superfood

This shake was delicious and so nutrient dense, perfect for boosting the immune system, especially this time of year. I’m always pleasantly surprised when I throw a bunch of randomness into a blender and it comes out amazing!

I’ve just began to experiment with bee pollen as a new superfood in my diet. Bee pollen is rich in protein, vitamins, minerals and enzymes which aid digestion and boost immunity and energy levels. Bee pollen also benefits the cardiovascular and reproductive systems.

With a citrus juicer, juice 1 grapefruit, 1 orange and 3 clementines.

Add the juice to a high speed blender with the following ingredients.

2 inch piece ginger root
2 inch piece turmeric root
2 cloves garlic
1 banana
1/2 scoop protein power
1 tbsp coconut oil
1 tsp sea veggies
1 tbsp bee pollen
A few pieces of frozen pineapple and some ice cubes
Splash of coconut water
Large Handful of spinach

IMG_9634.JPG