Costa Rica: Holistic Doula Care
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Wild Blueberry Muffins
{vegan}
In Northern Ontario, the months of July and August is the season to celebrate blueberries!
If you are in a part of the world where you can pick your own wild blueberries, I feel your joy and gratitude! If not, feel free to use berries from the farmer’s market or local health food store. You can even substitute the blueberries for your favorites berries! Enjoy!
Makes 24 muffins. I am offering this size of recipe because these can easily be frozen if not enjoyed within the week of preparation! Keeps for 3 days on the counter in an air tight container or 1 week in the fridge.
Ingredients
4 cups Organic Light Spelt Flour. I am using local and organic from LoonSong farm on Manitoulin Island.
1 1/3 cup Uncooked Hulled Millet
What is Millet?
3 tsp Baking Powder
1.5 tsp Baking Soda
1 tsp Pink Himalayan Salt
1 tsp Cinnamon
Zest of 1 organic lemon or orange (optional)
2 cups Non-Dairy Milk, such as almond, hemp, oat or coconut, homemade if possible
1 cup Unsweetened Apple Sauce, preferably homemade. Alternately you can grate 4 apples and add them to the dry ingredients.
1 cup Canadian Maple Syrup
2/3 cup Extra Virgin Coconut Oil, Melted
2 tsp Pure Vanilla Extract
3 cups fresh wild blueberries or fresh/frozen berries of choice
Method
Preheat oven to 375 degrees. Prepare two 12 cup muffin tray with liners or a light coating of coconut oil and set aside.
Whisk together the flour, millet, baking powder and soda, salt, zest and cinnamon in a large bowl. In a second bowl (or use the vitamix), mix/blend milk, applesauce, maple syrup, coconut oil and vanilla.
Add wet ingredients to dry. Combine 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.
Healing Cancer Naturally
I am writing from a beautiful winter wonderland in Northern Ontario in Canada, where I am currently spending time at my parent’s home where we are all on a family healing journey.
In October 2018, we found out that my father was diagnosed with throat and tongue cancer, and so I felt called to be of service in the deepest way. Some travels plans were cancelled, and i left my job! I was on a mission to Educate and Inspire (the vision behind Holistic Lacey) a natural, non traditional, healing pathway without chemo or radiation (and to save my father’s life!). Long story short, fast forward 3 weeks, my dad said YES!
You can read more below about all the many ways we are healing cancer naturally and holistically with the help of a naturopathic doctor as well as all the steps we take at home. I share this with you as some of you may either have/ will have/had cancer, or know a friend or loved one who will walk this path. It is my deepest prayer that all Beings have the education and knowledge to make informed treatment choices and know that natural options are available and effective.
If you feel inspired to make a contribution to our GO Fund me campaign to cover the $20 000+ cost, we welcome this fully.
Treatments from the Naturopathic Doctor
High dose Vitamin C through IV; Ozone therapy; Colonics; Mistletoe therapy, and a superfood powder with milk thistle, green tea & turmeric.
Healing at Home:
* Daily shots of fresh turmeric root, ginger root and lemon juice
* High fruit (raw) diet to flush the lymphatic system with whole fruit, juices and smoothies
* Fresh Green Juices, Vegetable Juices & Green Superfood Drinks
* Raw and cooked vegan meals
* Homemade tea made of burdock root, marshmallow root, pau d’arco, juniper berries, comfrey, plantain leaves
Green Tea (capsules and as tea) + Chaga Tea
plus… Liquid Vitamin D; Vitamin B 12, black cumin seed oil
Lifestyle
* Infrared Saunas & Detox Baths * * Daily Oil Pulling with coconut oil and clove essential oil
* Prayer and affirmations
Please feel free to contact me with any questions!
Zucchini Chocolate Chip Cookies {vegan}
These are simply the best! They started as a way to use up the extra garden abidance of zucchini this season, but now they have turned into a regular favourite! Essentially they are like a healthy and homemade granola bar (which means you can have it any time of day!)
yield: 2 1/2 DOZEN COOKIES
cook time: 10-12 MINUTES
INGREDIENTS:
- 1 cup organic light spelt flour
- 1 teaspoon baking soda
- 1/2 teaspoon sea salt
- 1/4 cup organic virgin coconut oil, melted
- 1/2 cup dark brown sugar or coconut sugar
- 1/4 cup organic raw cane sugar
- 1 flax egg ( 1 tbsp ground flaxseed + 2 tbsp water, mix and let sit for 5 minutes)
- 1 teaspoon vanilla extract
- 1 cup shredded zucchini (and drained)
- 2 cups rolled oats
- 1/2 cup unsweetened coconut flakes
- 3/4 cup semisweet vegan chocolate chips
DIRECTIONS:
- Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper and set aside.
- In a small bowl, prepare flax egg.
- In a medium bowl, whisk together flour, baking soda, and salt. Set aside.
- In a large mixing bowl, combine coconut oil and sugars, mix until smooth. Add flax egg and vanilla extract. Next, add the shredded zucchini. Be sure to squeeze out any extra liquid with your hands. Mix until combined.
- Slowly add flour mixture until just combined. Stir in oats, coconut, and chocolate chips.
- Drop cookie dough by heaping tablespoonfuls, 2 inches apart, onto prepared baking sheet. Bake for 10-12 minutes or until cookies are slightly golden around the edges and set. Remove cookies from pans; cool completely on wire racks.
Chocolate Zucchini Brownies with Peanut Butter Frosting
Chocolate Zucchini Brownies with Peanut Butter Frosting
Ingredients
- 1/2 cup pitted and chopped dates
- 3/4 cup hot water
- 1/3 cup unsweetened applesauce
- 1 teaspoon vanilla extract
- 1 cup organic light spelt flour, or buckwheat for gluten free option.
- 1/3 cup raw cocao powder
- 1/4 cup organic coconut sugar
- 3/4 teaspoon baking soda
- 1/4 teaspoon Himalayan or sea salt
- 1 cup finely shredded zucchini, by hand or with a food processor
- 1/4 cup walnut pieces or pumpkin seeds for a nut free version
FROSTING:
- 1/2 cup vegan chocolate chips
- 3 tablespoons almond milk
- 1 tablespoon natural peanut butter
Instructions
-
Place the dates in a small bowl and pour the hot water over them. Allow to soak until the dates are soft, about 1/2 hour.
-
Preheat oven to 350 F. Prepare an 8×8-inch baking dish by lining it with parchment paper or oiling lightly.
-
Put the dates and the soaking water in the blender with the applesauce and vanilla. Blend at high speed until completely smooth. Set aside.
-
Combine the flour, cacao, coconut sugar, baking soda, and salt. Stir in the zucchini and walnuts, if using. Add the blended date mixture and stir until all the flour is moistened. The batter will be thick. Spoon it into the prepared pan and smooth over the top.
-
Bake for about 25 minutes, or until brownies are no longer liquid in the middle and edges are firm but not drying out. Allow to cool.
-
You can eat them plain or add the Chocolate-Peanut Butter Frosting:
-
Combine the chocolate chips, non-dairy milk, and nut butter in a double boiler, cook and stir until chocolate is melted and mixture is smooth. Frost brownies immediately. Allow to stand about 20 minutes to firm up. Enjoy!
Inspired by Fat Free Vegan.com
Holistic Lacey’s Pantry
Holistic Lacey’s Pantry
When transitioning to a plant based diet, focus on adding as many organic, seasonal, local and fresh fruits and vegetable to your diet. I recommend adding salads or raw food to every meal (according to constitution), as well enjoying snacks such as fruit, veggies, superfoods & green smoothies. Some of my favourite nutrient powerhouses include sweet potatoes, kale, spinach, avocados, almonds, brazil nuts, berries, lemons, broccoli.
| Whole grains/ flours
Quinoa Millet Brown Rice Spelt flour Light bucwkwheat Sprouted grain bread/ rye bread Soba noodles Rolled oats Barley |
Nuts & seeds
Flax seeds Chia seeds Hemp seeds Pumpkin seeds Sunflower seeds Walnuts Pecans Almonds (almond butter) Brazil nuts Sesame seeds (+tahini) |
Beans, legumes, & more veggie protein
Chickpeas Black beans Kidney beans Edamame Mung beans (sprouting) Red lentils Green lentils Organic Tofu Organic Tempeh Organic Free-Range Eggs |
Sweeteners
Maple syrup Honey (raw/local) Molasses |
Dried fruits
Medjool dates Organic un-sulphured apricots Cranberries Raisins |
| Oils & vinegars
Olive oil Coconut oil MCT oil Sesame oil Grapeseed oil Apple cider vinegar Balsamic vinegar |
Spices & fresh herbs
All spices &herbs especially cinnamon, sea salt, turmeric, fresh ginger root, garlic, parsley, cilantro |
Condiments & more
Grainy mustard Dijon Mustard Tamari (gluten free) Kalamata olives |
Superfoods
Goji berries Sea veggies Cacao (raw) Maca Ashwagandha Bee Pollen Chaga/ Reishi Mushroom tea |
Shortcuts
unsweetened Apple sauce Vegetable broth Almond milk (Earth’s own) Hummus Salsa |
| Sea veggies
Kombu Nori Dulse Spirulina Chlorella |
Dairy (refrigerate)
Organic Butter Organic plain yogurt Organic Kefir Goat cheese Sheep feta |
Other:
Fermented food (refrigerate) Kombucha Saurkraut Kimchi Loose Leaf Tea |
Supplements:
Probiotics Plant based enzymes by Organika Aloe Verga Juice by Lily of the Dessert Greens Powder |
Chocolate, Meditation & Love Aphrodisiacs
Have you Heard of the “Bliss” Molecule?
Chocolate, Meditation and Love Aphrodisiacs
An article by Lacey Budge written for The Adult Chair
It’s time to up your chocolate consumption. Say goodbye to milk chocolate and hello to pure raw chocolate in the form of superfood drinks {elixirs}, smoothies and sweet desserts {bliss balls}.
Anandamide, the bliss molecule, is found in raw cacao (a.k.a chocolate) and is pronounced as ca-cow not coco. This natural pleasure boosting compound is released when we are feeling good and induces the same euphoric feeling as a runner’s “high” – minus the sprints and squats!
If you are looking for a boost, (mood or libido!), consider adding this superfood to your diet. Cacao is high in the amino acid tryptophan, which is key for the production of dopamine and serotonin – a natural mood stabiliser.
It even releases natural endorphins and compounds like theobromine and phenylethylamine (PEA) which gives us the natural “high” we feel when we are in love.
Cacao, known as the Food of the Gods by the Aztecs, comes from a plant native to Costa Rica (where it was once used as local currency). It is the highest antioxidant food in the world, along with chaga, maca, acai and goji berries.
The nutritional profile for this favourite treat is extraordinary. It is the highest source of the mineral magnesium – important for heart health and extremely beneficial for women, especially during their moon cycle. The pure of chocolate is also very high in iron, potassium, calcium, B vitamins and copper; promotes longevity and even weight loss.
Choose cacao in its pure raw form (vs baking cocoa), as many of these health compounds can be damaged by heating and over processing. If you can’t get your hands on a ethically sourced 100% chocolate bar, I recommend raw cacao powder. Other options include cacao beans and nibs.
Are you already excited about bringing more chocolate back into your life? Now, consider combining it with certain foods to increase its aphrodisiac effects.
We begin with Maca, also known as Peruvian Ginseng. This superfood root veggie, grown in the high altitudes of the Andes, helps you adapt to stress and promotes long lasting energy…especially during love making!
Next, we do like the Mayans! In traditional Mayan “heart opening” cacao ceremonies, warming spices like cinnamon, ginger, clove, cardamom and cayenne have always been utilised. These spices don’t only warm up your digestion, but can spice up your love life too.
Fun fact: hot peppers open the blood vessels and allow you to absorb the benefits of the cacao and maca even more. Vanilla bean relaxes the body, which is important for all aspects of life, and is traditionally grown along side the cacao plant.
Start using this powder in your chocolate love potions, morning smoothies, kids hot chocolates and any dessert that calls for cocoa.
You can join Holistic Lacey for a heart opening cacao ceremony in Costa Rica, during her 9 Day Holistic Lifestyle Retreat, this April at Farm of Life.
One last thing… when it comes to aphrodisiacs, we cannot forget about the importance of meditation. This mindfulness practice quiets the mind and increases an overall sense of well being, relaxation and connectedness. When we become more present in our life, we become a more present lover. Through a regular meditation practice, we begin to feel content and whole in the present moment, and no longer look to our partner to “complete” us.
By Holistic Lacey | Nourishing body, mind and Spirit
Recipe : The Aphrodisiac Hot Chocolate
Serves 2
2.5 cups Chai Tea, hot and brewed
4 heaping tbsp of raw cacao powder
1 heaping tbsp organic coconut oil
1 tsp maca
1 tsp cinnamon
1 tbsp maple syrup, raw honey or 3 Medjool dates
1/2 tsp vanilla extract or powder
a small piece of ginger root
a pinch of cayenne
2 tbsp hemp seeds
Blend until well combined and super deliciously frothy! If you like, top with additional superfoods like cacao nibs, bee pollen, hemp seeds or goji berries, Enjoy at your own risk. Warning: may induce a state of euphoria and bliss!
For more chocolate recipes, try her Raw Decadent Chocolate Truffles, Healthy Chocolate “Mylk,” Chaga-Cacao Superfood Tea, and an All in One Chocolate Tonic she created specifically for women to boost mood, increase immunity and balance hormones.
Lacey Budge, @HolisticLacey, is dedicated to guiding individuals to live a holistic life, and to rediscovering that which already lies within. Her dharma {life purpose} is service. She believes that the best way to truly serve and make a difference is to inspire, educate, and live by example. With her clients, she offers tools such as whole food nutrition, yoga, meditation, self inquiry and connection to nature to reunite them with their True Self. Lacey, Registered Holistic Nutritionist, works in Canada and internationally as a Retreat Centre Coordinator and Facilitator, Vegan Chef, Yoga and Ecstatic Dance Teacher, Public Speaker and is currently so inspired by bringing women together into sacred sisterhood through her Emergence program.
Goin’ Seasonal: Week 3
Last year, I had the honour of being a part of the Dare 2 Dream Sandy Loam Produce first ever Community Support Agriculture (CSA) program in Espanola, Ontario. On a weekly basis, CSA members as well as those of you signed up for the Holistic Lacey newsletter received a flyer filled with delicious recipes, tips and nutritional facts. I have decided to share this deliciousness to inspire, educate and encourage everyone to enjoy eating locally and seasonally, and to feel the difference for yourself.
Week 3: Tasty Turnips CLICK HERE
This week’s newsletter includes:
- 4 roasted turnip recipes including rosemary & leek or bacon and chives
- Turnip, greens and beef stew
- 2 simple and delicious homemade salad dressings
+ A special feature on canning by Lina Goddard of Dare 2 Dream Sandy Loam Produce and Alpaca Farms
Mint Chocolate Chip Ice Cream {dairy-free}
Mint Chocolate Chip Ice Cream
Serves 2
4 tbsp or 1/4 cup fresh coconut milk or other milk substitute
1 tablespoon maple syrup (optional)
1 cup baby spinach or curly kale
3 to 5 drops of food grade peppermint oil or mint extract
4 bananas, frozen
3 tablespoons raw cacao nibs or mini chocolate chips.
handful Fresh mint leaves, optional
Instructions
Add coconut milk and spinach to blender and blend until as smooth as possible. Add maple syrup, bananas, peppermint oil and leaves. Start on low and slowly turn blender up to high, using the damper stick of the vitamix. Use the damper to mix well in all four corners, for about 1 minute. Add cacao nibs or chocolate chips and pulse 3 times. Enjoy immediately or allow to set for one hour in the freezer.
Inspiration and photo by @anna_bananas__
Avocado Lover’s Pesto {family size} {oil-free}
Summer sunshine and warm days are here. You’ll want to add this simple pesto to your weekly repertoire, especially if you 1) love avocados, 2) have a lot of ripe ones on hand or 3) are looking for ways to include more healthy fats into your diet. Enjoy with veggie sticks, raw crackers, on pasta (cooked brown rice pasta or raw, spiralized zucchini noodles), on toast with your favourite sandwich or with corn chips.
I created this recipe for a food demo I offered at Farm of Life in April, and guests were so surprised that there was no oil! I usually add oil to my pestos but with a lot of avocados to use, I had an idea to completely replace the oil with the avos. This pesto is rich, yet still light, creamy and fluffy. Add as much or as little garlic as you like. You can also add a handful or fresh greens like spinach or kale for extra leafy green action!
What you’ll need:
4 avocados
2 bunches of basil
1 cup walnuts or nuts of choice like macadamia, pecans, brazil nuts, cashews
1/4 cup lemon juice, freshly squeezed
4-6 medium garlic cloves
1 tsp Himalayan pink salt
1 tsp freshly ground pepper
1/4 – 1/2 cup water, to reach desired consistency
1 cup spinach (optional)
In a food processor, add all ingredients, except water and spinach and pulse until well combined. Slowly add water until you reach your desired consistency. Pulse in spinach and combine until smooth or leave slightly chunky. Store in an airtight container or sealed mason jar and refrigerate. Pesto is best if used within a few days, otherwise you can freeze it for several months.
Trusting this will bring a smile to your face and warm your heart!
