Posts

Easy Homemade Naturally Sweetened Granola

This easy to make healthy granola recipe is naturally, lightly sweetened with coconut sugar or granulated monkfruit. It’s made with oats, coconut oil or vegan butter and you can add your choice of nuts and fruit. This one is a Chai-Almond but you can add almost anything. Go wild~ try chopped macadamia nuts, decadent dried cherries etc. Make a new flavor every week and get creative!

Ingredients

  • 6 cups old-fashioned uncut whole grain rolled oats
  • ½ cup of raw almonds
  • ½ cup of chopped hazelnuts
  • ½ cup (one stick) of melted better, vegan butter, coconut oil or olive oil
  • 1 teaspoon salt if not using salted butter
  • 1 teaspoon of vanilla (optional)
  • ½ teaspoon ground cinnamon
  • ½ teaspoon ground cardamon
  • ½ cup coconut sugar, monkfruit sugar maple syrup or honey
  • ⅔ cup of your choice of dried/ cut fruit like cranberries, coconut flakes, carob chips (all optional)

Instructions

  1. Preheat oven to 350 degrees.
  2. In a large mixing bowl, combine the oats, nuts and fruit, salt and cinnamon.
    Stir to blend.
  3. Pour in the melted butter/oil.
  4. Mix well, spread the granola onto cookie sheet evenly.
  5. Bake until lightly golden toasted about 20 minutes, stirring 1/2 way through.
  6. Let cool before serving and store in an air-tight container.

granola ingredients
home made granola

 

natural granola

Easy Homemade Naturally Sweetened Granola

This easy to make healthy granola recipe is naturally sweetened with coconut sugar or granulated monkfruit. It’s made with oats, coconut oil or vegan butter and you can add your choice of nuts and fruit.

Ingredients
  

  • 6 cups old-fashioned uncut whole grain rolled oats
  • ½ cup of almonds
  • ½ cup of hazelnuts
  • ½ cup one stick of melted better, vegan butter, coconut oil or olive oil
  • 1 teaspoon salt if not using salted butter
  • ½ teaspoon ground cinnamon
  • ½ teaspoon ground cardamon
  • ½ cup coconut sugar monkfruit sugar maple syrup or honey
  • cup of your choice of dried/ cut fruit like cranberries coconut flakes, carob chips (all optional)

Instructions
 

  • Preheat oven to 350 degrees.
  • In a large mixing bowl, combine the oats, nuts and fruit, salt and cinnamon. Stir to blend.
  • Pour in the melted butter/oil. Mix well, spread the granola onto cookie sheet evenly.
  • Bake until lightly golden toasted about 20 minutes, stirring 1/2 way through.
  • Let cool before serving and store in an air-tight container.

apple pastry

Easy, Healthy Apple Custard Puff Pastry, Ready in 1 hour!

Ingredients:

  • 1 ½ lb frozen puff pastry thawed (2 sheets)
  • 1/3 cup brown sugar/honey/ brown rice syrup
  • 1 T sugar or granulated monkfruit sugar
  • ½ tsp cinnamon
  • 3 large apples washed and unpeeled thinly sliced
  • 1/3 cup sliced almonds
  • 1 organic egg
  • ½ tsp powdered sugar for topping
  • 4T butter or vegan butter (1T melted to brush)
  • 1 packet of vanilla pudding and oat/soy/cows milk

apples warm

custard

apple tart

puff

Instructions:

  • Preheat oven 400° F.
  • Roll puff pastry out into a 10″ square and put on greased cookie sheet.
  • Add 1 T sugar, 1/3 cup brown sugar and cinnamon to the apple slices and heat until soft in a saucepan with 1/3 c. water and butter
  • Heat the pudding with 1/2 the milk from instructions and add one whole egg, whisk briskly
  • Spread the custard onto the lower puff pastry
  • Pile the apple filling in the center of the puff pastry leaving 1″ around the edge free.
  • Sprinkle almonds on top
  • Place the second pastry on top folding the pastry as needed and pinching together gatherings of pastry.
  • Melt 1T of butter. Brush it on the pastry, and use a knife to poke steam holes.
  • Bake 15-20 minutes, until the pastry is golden.
  • Sprinkle with 1/2 tsp powdered sugar.
  • Serve warm or cold.
  • Serves 4-6.

Optional:

Vegan ice cream on the side

Author:

dawn

Dawn Boiani-Sandberg Wellness Coach
apple pastry

Apple Custard Puff Pastry

Easy, Healthy Apple Custard Puff Pastry, Ready in 1 hour!

Ingredients
  

  • 1 ½ lb frozen butter puff pastry thawed 2 sheets
  • 1/3 cup brown sugar/honey/ brown rice syrup
  • 1 Tbsp sugar or granulated monkfruit sugar
  • ½ tsp cinnamon
  • 3 large apples washed and unpeeled thinly sliced
  • 1/3 cup sliced almonds
  • 1 organic egg
  • 1/2 tsp powdered sugar for topping
  • 4 T butter or vegan butter 1T melted
  • 1 packet of vanilla pudding and oat/soy/cows milk

Instructions
 

  • Preheat oven 400° F.
  • Roll puff pastry out into a 10" square and put on greased cookie sheet.
  • Add 1 Tbsp sugar, 1/3 cup brown sugar and cinnamon to the apple slices and heat until soft in a saucepan with 1/3 c. water and butter
  • Heat the pudding with 1/2 the milk from instructions and add one whole egg, whisk briskly
  • Spread the custard onto the lower puff pastry
  • Pile the apple filling in the center of the puff pastry leaving 1" around the edge free.
  • Sprinkle almonds on top
  • Place the second pastry on top folding the pastry as needed and pinching together gatherings of pastry.
  • Melt 1T of butter. Brush it on the pastry, and use a knife to poke steam holes.
  • Bake 15-20 minutes, until the pastry is golden.
  • Sprinkle with 1/2 tsp powdered sugar.
  • Serve warm or cold.
  • Serves 4-6.

Notes

Vegan ice cream on the side

keto scones

Low Carb, High Protein Healthy Chocolate Raspberry Muffins/ Scones

These are high protein low carb and highly nutritive, so we can feel good about offering these to our family. I’ve been experimenting with keto and paleo baking and found that I like to add organic white flour for 1/3 of the recipe. I know it’s considered a sin in the keto community but when we use exclusively almond or paleo flour (rice and almond), baked recipes come out very dense and hard (feedback… from the family.) A little bit of the organic white flour adds a lightness to our baking that is important. This recipe follows the keto/paleo rules by about two thirds, that much better for you than normal ordinary muffins/scones! If you really can’t stand using the half a cup of organic white flour you can substitute it with soy flour or coconut flour. These are a lightly sweet, densely filling chocolate muffins, great to pack on a hike or picnic!

Ingredients:

1 1/2 cups of paleo or almond flour
1/2 cup organic white flour
1/4 cup cold coconut oil – or any cold vegan butter
1/4 cup granulated monkfruit sugar, maple syrup or honey
2 Tbs water or vegan milk
2 organic eggs
2 tsp baking powder
1/2 cup dry cocoa powder
1/2 c melted dark chocolate
1 pinch of salt
1 12oz pack of sliced raspberries

Instructions:

1. Preheat oven to 375*
2. In a large mixing bowl combine dry ingredients
3. In another bowl combine eggs, melted chocolate water
4. Take cold butter or coconut oil and cut into flour with two knives
5. Now, briskly combine wet and dry ingredients, mixture should be slightly crumbly like a scone
6. Scoop into greased muffin tin, fill tin 3/4 way
7. Bake for 20-30 minutes or until slightly browned

chocolate scones

Low Carb Chocolate Raspberry Muffins

These are high protein low carb and highly nutritive, so we can feel good about offering these to our family.

Ingredients
  

  • 1 1/2 cups of paleo or almond flour
  • 1/2 cup organic white flour
  • 1/4 cup cold coconut oil – or any cold vegan butter
  • 1/4 cup granulated monkfruit sugar maple syrup or honey
  • 2 Tbs water or vegan milk
  • 2 organic eggs
  • 2 tsp baking powder
  • 1/2 cup dry cocoa powder
  • 1/2 c melted dark chocolate
  • 1 pinch of salt
  • 1 12 oz pack of sliced raspberries

Instructions
 

  • Preheat oven to 375*
  • In a large mixing bowl combine dry ingredients
  • In another bowl combine eggs, melted chocolate water
  • Take cold butter or coconut oil and cut into flour with two knives
  • Now, briskly combine wet and dry ingredients, mixture should be slightly crumbly like a scone
  • Scoop into greased muffin tin, fill tin 3/4 way
  • Bake for 20-30 minutes or until slightly browned

Notes

These are high protein low carb and highly nutritive, so we can feel good about offering these to our family. I've been experimenting with keto and paleo baking and found that I like to add organic white flour for 1/3 of the recipe. I know it's considered a sin in the keto community but when we use exclusively almond or paleo flour (rice and almond), baked recipes come out very dense and hard (feedback... from the family.) A little bit of the organic white flour adds a lightness to our baking that is important. This recipe follows the keto/paleo rules by about two thirds, that much better for you than normal ordinary muffins/scones! If you really can't stand using the half a cup of organic white flour you can substitute it with soy flour or coconut flour. These are a lightly sweet, densely filling chocolate muffins, great to pack on a hike or picnic!
golden milk

turmeric golden tea

What is Golden Moon Milk Calming Tea?

Feeling a bit overwhelmed? When I start to feel a bit anxious, I immediately take that as a sign to take it easy and go into self care. One of the very first things I do, is make Golden Milk, it’s essentially Turmeric and Ashwandangha powder tea. Golden Moon Milk is an ancient Indian ayurvedic remedy of a Warm Milk Drink that you drink before bed (at moontime) to calm the nerves, and helps to settle internal inflammation.

Ashwagandha:Ashwagandha is one of the most powerful herbs in Ayurvedic healing. It is classified as a rasayana i.e. rejuvenation in Ayurveda and expected to promote physical and mental health, restore the body and increase longevity.”

Turmeric: A form of ginger that, according to The Mindfulness Dojo, has “remarkable anti-oxidant, anti-inflammatory properties and helping the body’s defense system against lethal diseases, turmeric has gained immense importance as a superfood.”

1-2 Servings

Ingredients:

1T. Ashwagandha Powder

1 tsp. Turmeric Powder

2 cups Milk –  I prefer extra creamy oat milk but you can use any milk: hemp, almond, cashew, or cow’s.

1/2 tsp. Cinnamon

1/2 tsp. Cardamom

1 tsp.- 1T. Sweetener – Honey, maple syrup, sugar, granulated monkfruit or stevia.

Directions:

 

Needed: Saucepan, whisk, cup.

  • Heat the milk in a saucepan on medium heat, watch to prevent foaming, do not heavy boil.
  • Add all the ingredients and whisk together.
  • Let the spices low simmer for a few minutes.
  • Transfer to cup and enjoy warm, before bed or anytime.

Enjoy this powerful, deeply nutritive, Golden Calming Milk.

 

golden milk

Golden Moon Milk Calming Tea

Golden Moon Milk is an ancient Indian ayurvedic Warm Milk Drink that you drink before bed (at moontime) to calm the nerves, and helps to settle internal inflammation.
Ashwagandha: "Ashwagandha is one of the most powerful herbs in Ayurvedic healing. It is classified as a rasayana i.e. rejuvenation in Ayurveda and expected to promote physical and mental health, restore the body and increase longevity.
Turmeric: A form of ginger that, according to The Mindfulness Dojo, has "remarkable anti-oxidant, anti-inflammatory properties and helping the body’s defense system against lethal diseases, turmeric has gained immense importance as a superfood."
1-2 Servings

Equipment

  • Needed: Saucepan, whisk, cup.

Ingredients
  

  • 1 T. Ashwagandha Powder
  • 1 tsp. Turmeric Powder
  • 2 cups Milk – I prefer extra creamy oat milk but you can use any milk: hemp, almond, cashew, or cow's.
  • 1/2 tsp. Cinnamon
  • 1/2 tsp. Cardamom
  • 1 tsp.- 1T. Sweetener – Honey maple syrup, sugar, granulated monkfruit or stevia.

Instructions
 

  • Heat the milk in a saucepan on medium heat, watch to prevent foaming, do not heavy boil.
  • Add all the ingredients and whisk together.
  • Let the spices low simmer for a few minutes.
  • Transfer to cup and enjoy warm, before bed or anytime.

Notes

Enjoy this powerful, deeply nutritive, Golden Calming Milk.

 

Image ID : 95032260
Media Type : Stock Photo
Copyright : Maksim Shebeko

 

Decadent and Healthy Vegetarian Loaded Nacho Casserole with Melted Cheddar

Yield
Makes 6 servings

Ingredients

◦ 1 and 1/2 bags  (15 oz) of organic tortilla chips
◦ 1 can of organic vegetarian re-fried beans
◦ 1/4 teaspoon ground cumin or taco seasoning
◦ 1/4 cup sliced black olives
◦ 3 tablespoons jalapeño slices fresh or canned
◦ 1/2 cup shredded cheddar
◦ 1 can (15 oz) of nacho cheese sauce or make your own
◦ 1/2 – 2/3  (8oz) package of vegetarian meat crumbles
◦ 2 organic roma tomatoes, chopped
◦ 1/2 cup chopped onion
◦ cooking oil
◦ salsa as a condiment (with optional hot sauce)
◦  guacamole as a condiment

organic chips

Preparation

Heat oven to 425°F.

Cut onions, tomatoes, jalapenos and black olives.

Shred cheese.

Use a glass casserole dish, spread 1/2 of chips evenly on sheet.

In a frying pan, saute 1/2 of the onions in oil and then add the veg. meat, re-fried beans and taco spice.

Spoon bean mixture, vegetables and both cheeses over chips, layer the remaining chips repeat again.

Bake until cheese melts, 5 to 6 minutes.

Serve nachos with salsa and guacamole, and if desired, hot sauce! Cheers!

 

Vegetarian Loaded Nacho Casserole with Melted Cheddar

Yield Makes 6 servings

Ingredients
  

  • ◦ 1 and 1/2 bags 15 oz of organic tortilla chips
  • ◦ 1 can of organic vegetarian re-fried beans
  • ◦ 1/4 teaspoon ground cumin or taco seasoning
  • ◦ 1/4 cup sliced black olives
  • ◦ 3 tablespoons jalapeño slices fresh or canned
  • ◦ 1/2 cup shredded cheddar
  • ◦ 1 can 15 oz of nacho cheese sauce or make your own
  • ◦ 1/2 - 2/3 8oz package of vegetarian meat crumbles
  • ◦ 2 organic roma tomatoes chopped
  • ◦ 1/2 cup chopped onion
  • ◦ cooking oil
  • ◦ salsa as a condiment with optional hot sauce
  • ◦ guacamole as a condiment

Instructions
 

  • Heat oven to 425°F.
  • Cut onions, tomatoes, jalapenos and black olives.
  • Shred cheese.
  • Use a glass casserole dish, spread 1/2 of chips evenly on sheet.
  • In a frying pan, saute 1/2 of the onions in oil and then add the veg. meat, re-fried beans and taco spice.
  • Spoon bean mixture, vegetables and both cheeses over chips, layer the remaining chips repeat again.
  • Bake until cheese melts, 5 to 6 minutes.
  • Serve nachos with salsa and guacamole, and if desired, hot sauce! Cheers!

 

Keto Chocolate Walnut Brownies
How to make easy low carb keto brownies with paleo or almond flour.

Prep Time 15 minutes
Cook time 20 minutes
Total Time 1 hour
Yield 8 – 10 brownies

Ingredients:

• 1 cup paleo or almond flour
• 1/4 cup cocoa powder or 80 grams of unsweetened chocolate
• 2 tbsp raw cocoa nibs (optional)
• 1 tsp baking powder
• 1/3 tsp salt
• 1/3 cup melted coconut oil or butter
• 3 tbsp water
• 2 organic eggs, or 2 flax eggs, (mix 1tsp ground flax meal, 3tsp water per “egg”)
• 2/3 cup granulated erythritol or monk fruit sugar or honey
• 1 tsp pure vanilla or almond extract
• 2/3 cup of roughly chopped walnuts (optional)

Instructions:

Preheat the oven to 350 F. Grease an 8-inch pan. Melt the chocolate and coconut oil and honey if used on low heat. Mix all dry ingredients well, then gently combine the wet and dry. Spread evenly into your greased pan. Smooth down and even out with a rubber spatula. Bake for 20 minutes on the center rack, then let cool completely for 15 minutes to firm up before cutting. Brownies will firm up even more if you refrigerate them overnight. Brownies are great with or without frosting, and a perfect compliment with vegan ice cream!

 

Keto Chocolate Walnut Brownies

How to make easy low carb keto brownies with paleo or almond flour.

Ingredients
  

  • 1 cup paleo or almond flour
  • 1/4 cup cocoa powder or 80g of unsweetened chocolate
  • 2 tbsp raw cocoa nibs optional
  • 1 tsp baking powder
  • 1/3 tsp salt
  • 1/3 cup melted coconut oil or butter
  • 3 tbsp water
  • 2 organic eggs or 2 flax eggs, (mix 1tsp ground flax meal, 3tsp water per “egg”)
  • 2/3 cup granulated erythritol or monk fruit sugar or honey
  • 1 tsp pure vanilla or almond extract
  • 2/3 cup of roughly chopped walnuts optional

Instructions
 

  • Preheat the oven to 350 F. Grease an 8-inch pan. Melt the chocolate and coconut oil and honey if used on low heat. Mix all dry ingredients well, then gently combine the wet and dry. Spread evenly into your greased pan. Smooth down and even out with a rubber spatula. Bake for 20 minutes on the center rack, then let cool completely for 15 minutes to firm up before cutting. Brownies will firm up even more if you refrigerate them overnight. Brownies are great with or without frosting, and a perfect compliment with vegan ice cream!

Notes

Prep Time 15 minutes
Cook time 20 minutes
Total Time 1 hour
Yield 8 – 10 brownies
Photo by Dima Valkov from Pexels

Buffalo Cauliflower Hot Wings

I think this is hands down, our family’s all time favorite vegetarian dinner. You can use butter and blue cheese dressing or substitute vegan options for these two. We make these for watching sports or for special occasions and it’s amazing how flavorful the cauliflower is with the hot red chili pepper sauce. It’s very decadent as everything’s baked in butter but not deep-fried. I make some healthier sliced french fried potatoes, wedged with the skin on, and some organic carrots and celery to dip in the blue cheese.

Ingredients:

2 heads of organic cauliflower approx. 6 cups of florets
1/2 cup milk for vegan: use water or alt unsweetened milk
2 organic eggs
1/2 cup breadcrumbs can sub gluten-free rice crumbs
1/2 cup cornmeal
1 tsp salt
1/4 tsp ground pepper
1/2 cup red hot pepper sauce like Tabasco or Cholula
1 1/2 sticks butter- can sub. vegan butter or olive oil
1 cup cut organic carrot sticks
1 cup cut organic celery sticks
1/2 cup chunky blue cheese dressing or vegan blue cheese
3T ketchup
5 medium organic baking potatoes washed and scrubbed with skin on.

Needed: 2 cookie sheets, 2 large mixing bowls, whisk, aluminum foil

Instructions

Line two baking sheets with aluminum foil or grease very well with oil.
Preheat your oven to 425 F.
Slice potatoes thin and lengthwise.
Please on a single layer on cookie sheet and pour 1/4 c butter sprinkle salt on them.
Put them into oven to cook while you prepare the cauliflower, potatoes need an extra 10 minutes.
Wash and cut cauliflower head into bite-sized pieces/florets.
Whisk  the milk and eggs together in a large bowl.
Mix the breadcrumbs and cornmeal and 1/2t of salt in a large mixing bowl.
Coat the cauliflower in the egg mixture then coat with breadcrumb mixture.
Shake off excess batter before placing cauliflower on the baking sheet.
Lay the cauliflower single layer on the baking sheet.
Bake for 20 minutes until golden brown, turning them over so that all sides golden brown and crispy.
While the cauliflower is baking, prepare buffalo wing sauce.
Melt 1/2 cup of butter.
Take ‘wings’ out and pour butter and hotsauce on wings, coat well. Salt and Pepper to taste.
Bake in the oven for another 10-15 minutes.
Take out fries and salt, serve with ketchup.
Serve wings with cut carrots, celery and blue cheese. Cheers!

Buffalo Cauliflower Hot Wings

I think this is hands down, our family's all time favorite vegetarian dinner. You can use butter and blue cheese dressing or substitute vegan options for these two. We make these for watching sports or for special occasions and it's amazing how flavorful the cauliflower is with the red chili pepper. It's very decadent as everything baked in butter but not deep-fried. I make some healthier sliced french fried potatoes, wedged with the skin on, and some organic carrots and celery to dip in the blue cheese.

Equipment

  • 2 cookie sheets
  • 2 large mixing bows
  • aluminum foil

Ingredients
  

  • 2 heads of organic cauliflower approx. 6 cups of florets
  • 1/2 cup milk for vegan: use water or alt unsweetened milk
  • 2 organic eggs
  • 1/2 cup breadcrumbs can sub gluten-free rice crumbs
  • 1/2 cup cornmeal
  • 1 tsp salt
  • 1/4 tsp ground pepper
  • 1/2 cup red hot pepper sauce like Tabasco or Cholula
  • 1 1/2 sticks butter- can sub. vegan butter or olive oil
  • 1 cup cut organic carrot sticks
  • 1 cup cut organic celery sticks
  • 1/2 cup chunky blue cheese dressing or vegan blue cheese
  • 3 T ketchup
  • 5 medium organic baking potatoes washed and scrubbed with skin on

Instructions
 

  • Line two baking sheets with aluminum foil or grease very well with oil.
  • Preheat your oven to 425 F.
  • Slice potatoes thin and lengthwise.
  • Please on a single layer on cookie sheet and pour 1/4 c butter sprinkle salt on them.
  • Put them into oven to cook while you prepare the cauliflower, potatoes need an extra 10 minutes.
  • Wash and cut cauliflower head into bite-sized pieces/florets.
  • Whisk  the milk and eggs together in a large bowl.
  • Mix the breadcrumbs and cornmeal and 1/2t of salt in a large mixing bowl.
  • Coat the cauliflower in the egg mixture then coat with breadcrumb mixture.
  • Shake off excess batter before placing cauliflower on the baking sheet.
  • Lay the cauliflower single layer on the baking sheet.
  • Bake for 20 minutes until golden brown, turning them over so that all sides golden brown and crispy.
  • While the cauliflower is baking, prepare buffalo wing sauce ready.
  • Melt 1/2 cup of butter.
  • Take wings out and pour butter and hotsauce on wings, coat well. Salt and Pepper to taste.
  • Bake in the oven for another 10-15 minutes.
  • Take out fries and salt, serve with ketchup.
  • Serve wings with cut carrots, celery and blue cheese. Cheers!

 

Chai Spiced Paleo Scones with Berry Compote
A best friend visited one summer morning and I made her some super easy and healthy Chai Spiced Paleo Scones: wheatless, sugarless, flour-less, high protein, and densely nutritive. Now I’m making them again for the fall, when a warm oven is welcome. They are perfect topped with spreadable vegan butter and a warm berry compote!

Ingredients:

2 cups of Paleo or almond flour
3 T coconut flour – if using almond flour
3 T of flaxseed meal (optional)
1/4 cup coconut oil – or any vegan butter, reserve some for basting
1/4 cup granulated monkfruit sugar, maple syrup or honey, more for sprinkling and compote
3 Tbs water
2 organic eggs
2 tsp baking powder
1 tsp vanilla
1 T cinnamon
1 tsp cardamom
1/2 tsp clove powder
1 pinch of salt
1 12oz pack or 2cups of fresh or frozen berries

Instructions:

1. Preheat oven to 375*
2. In a large mixing bowl combine dry ingredients
3. In another bowl combine eggs, vanilla and water
4. Take cold butter or coconut oil and cut into flour with two knives
5. Now, briskly combine wet and dry ingredients, mixture should be slightly crumbly (if necessary you may need to add a few drops more of water if your mixture seems too dry)
6. Form into an 8″ x 2″ round circle and place on parchment paper
7. Cut into 8ths and separate with a spatula
8. Bake for 30 minutes or until slightly browned
9. While scones are cooking heat frozen or fresh berries in a saucepan and add 3T of sweetener
10. Brush scones with a bit of melted vegan butter, sprinkle with a little monkfruit sugar and top with berry compote, serve warm!

Tools Needed:

Cookie Sheet
Parchment Paper
Spoon and Spatula
1 Large and 1 Small Mixing Bowl
Basting Brush

berry scone

berry scone

Chai Spiced Paleo Scones with Berry Compote

A best friend visited one summer morning and I made her some super easy and healthy Chai Spiced Paleo Scones: wheatless, sugarless, flour-less, high protein, and densely nutritive. Now I'm making them again for the fall, when a warm oven is welcome. They are perfect topped with spreadable vegan butter and a warm berry compote!

Equipment

  • Tools Needed:
  • Cookie Sheet
  • Parchment Paper
  • Spoon and Spatula
  • 1 Large and 1 small mixing bowl
  • Basting Brush

Ingredients
  

  • 2 cups of Paleo or almond flour
  • 3 T coconut flour - if using almond flour
  • 3 T of flaxseed meal optional
  • 1/4 cup coconut oil - or any vegan butter reserve some for basting
  • 1/4 cup granulated monkfruit sugar maple syrup or honey, more for sprinkling and compote
  • 3 Tbs water
  • 2 organic eggs
  • 2 tsp baking powder
  • 1 tsp vanilla
  • 1 T cinnamon
  • 1 tsp cardamom
  • 1/2 tsp clove powder
  • 1 pinch of salt
  • 1 12 oz pack or 2 cups of fresh or frozen berries

Instructions
 

  • Preheat oven to 375*
  • In a large mixing bowl combine dry ingredients
  • In another bowl combine eggs, vanilla and water
  • Take cold butter or coconut oil and cut into flour with two knives
  • Now, briskly combine wet and dry ingredients, mixture should be slightly crumbly (if necessary you may need to add a few drops more of water if your mixture seems too dry)
  • Form into an 8" x 2" round circle and place on parchment paper
  • Cut into 8ths and separate with a spatula
  • Bake for 30 minutes or until slightly browned
  • While scones are cooking heat frozen or fresh berries in a saucepan and add 3T of sweetener
  • Brush scones with a bit of melted vegan butter, sprinkle with a little monkfruit sugar and top with berry compote, serve warm!

Welcome the fall and harvest! A perfect easy, healthy cookie sheet dinner with colorful oven roasted root vegetables and baked tofu. Vegan, gluten-free and kosher.

Ingredients

• 1 lb tofu sliced lengthwise
• 1 large yam or sweet potato washed with skin on
• 3/4 pounds brussel sprouts cut in half
• 1/2 pound beets (red or golden), trimmed and scrubbed clean
• 1/2 pounds large carrots washed and sliced
• 1/2 red or white onion peeled (optional)
• 12 whole garlic cloves large sized
• 1/4 cup extra virgin olive oil
• 2 tablespoon fresh or dried rosemary
• 1 teaspoon salt
• 1/4 tsp cracked pepper or more to taste

Recipe Notes

Note: Some people prefer to peel their veggies. I buy organic veggies and scrub them well. When using red beets your other veggies may take on a bit of reddish color. You can use golden beets instead, or roast the red beets on one side of roasting pan.

Instructions

1. Preheat oven to 425 degrees F.
2. Slice all veggies into about 1-1/2 inches square. The more similar in size, the more evenly they’ll roast.
3. Put cut veggies into a cookie sheet or roasting pan. Spread the veggies out evenly on the baking sheet. Add 3 tablespoon olive oil, herbs, salt, and pepper. Stir until all veggies are evenly coated with oil, spice and herbs.
4. On a second cookie sheet, spread 2T olive oil, and please tofu slices.
5. 



Roast the veggies in the oven for fifteen minutes. Stir the veggies and turn over the tofu, return baking sheet to oven and continue to roast until the largest ones are tender and the borders are starting to turn golden/dark, another 15-25 minutes.

Roasted Root Vegetables with Baked Tofu

Welcome the fall and harvest! A perfect easy, healthy cookie sheet dinner with colorful oven roasted root vegetables and baked tofu. Vegan, gluten-free and kosher.
Prep Time 1 hr

Equipment

  • 2 cookie sheets or shallow roasting pans

Ingredients
  

  • 1 lb tofu sliced lengthwise
  • 1 large yam or sweet potato washed with skin on
  • 3/4 pounds brussel sprouts cut in half
  • 1/2 pound beets red or golden, trimmed and scrubbed clean
  • 1/2 pounds large carrots washed and sliced
  • 1/2 red or white onion peeled optional
  • 12 whole garlic cloves large sized
  • 1/4 cup extra virgin olive oil
  • 2 tablespoon fresh or dried rosemary
  • 1 teaspoon salt
  • 1/4 tsp cracked pepper or more to taste

Instructions
 

  • Preheat oven to 425 degrees F.
  • Slice all veggies into about 1-1/2 inches square. The more similar in size, the more evenly they'll roast.
  • Put cut veggies into a cookie sheet or roasting pan. Spread the veggies out evenly on the baking sheet. Add 3 tablespoon olive oil, herbs, salt, and pepper. Stir until all veggies are evenly coated with oil, spice and herbs.
  • On a second cookie sheet, spread 2T olive oil, and please tofu slices.
  • Roast the veggies in the oven for fifteen minutes. Stir the veggies and turn over the tofu, return baking sheet to oven and continue to roast until the largest ones are tender and the borders are starting to turn golden/dark, another 15-25 minutes.

Notes

Note: Some people prefer to peel their veggies. I buy organic veggies and scrub them well. When using red beets your other veggies may take on a bit of reddish color. You can use golden beets instead, or roast the red beets on one side of roasting pan.

thieves

The History of Thieves Oil

In times of plague, pandemic and now Covid, humans have relied on powerful essential oils to utilize their anti-bacterial qualities. The historic folklore of this famous Thieves remedy is quite intriguing. The use of thieves oil dates back to the year 1413, at the time, the notorious Bubonic Plague was devastating a large portion of France. The black plague spread like wild fire among the citizens, and the doctors equally. It seemed impossible to be in the area without contracting it, and in the time, the illness resulted in an ultimate, gruesome death. Contracting this illness, very similar to our current pandemic, resulted in severe influenza symptoms with a bacteria infecting the blood system, ending in death.
In this time, however, four burglars were captured and accused of stealing from the ill and dying. The thieves never contracted the plague, despite the close contact with the Black Death victims. During this time, the offenses of theft were punishable by burning alive. The judge was so intrigued by how the thieves had stayed immune to this dreadful disease, that he told them if they shared their secret he’d spare them of their dire fate. The thieves told the judge their secret: they wore a perfume prepared with an essential oil and spice recipe that whenever applied to their hands, temples, ears, feet & a mask over their mouths, kept them safe from infection. They blended cloves, lemon, cinnamon, lavender, and rosemary and applied the mix to their body and a mask that they wore over their own mouth. The judge stayed true to his word. The men weren’t burned alive, but instead they were hanged for their crimes. The Black Death Doctors later adopted this formula, and wore a pointed mask, filled with these spices and oils that looked like a beak. This was the inception of the name for medical “quackery.”
I however, happen to appreciate this powerful formula, and stand by it’s amazing scent and antibacterial properties. Today, I made my own at home “Thieves” essential oil blend and made a diluted powerful non-toxic antibacterial home spray cleanser too, the home smells like lemon, clove and eucalyptus. This is amazingly spicy, like to have a home filled with chai tea, much more appealing than citronella bug spray, and does repel bugs too! A few drops of this blend can be put in an atomizer or warm vapo bath to help to open up respiration and detoxify your home. It’s very powerful though so make sure to… Dilute! Dilute! I was able to make about 20 ounces of it and it’s really strong with an apricot carrier oil for under $30. One bottle of Young Living Thieves if you can get it as it sells out now, is about $45 for 1 ounce.

The Alchemy of Making Oils

In the tradition of wild-crafting essential oils, inspired by pagans and Steinerian schools of thought as exemplified with Dr. Hauschka, the oils are best if wild-crafted. These oils I use are 100% pure essential oils, but not wildcrafted or organic, they are moderately priced and good for cleaning. Some alchemists are sensitive to the “energy” of crafting oils, even going to far as to place the oils back outside to absorb the essences from moonlight. We wont go that far since we are just blending ready made oils. However, I like to have the kitchen very clean before, play some heartwarming music and set my intention to heal as I’m blending these. Yes we too can be modern day, energy sensitive alchemists, that help to heal our world, starting right at home!

Ingredients:

1 oz. Pure Clove Oil
1 oz. Pure Rosemary Oil
1 oz. Pure Cinnamon Oil
.5 oz. Lemon Eucalyptus Oil
16 oz Apricot Oil (Any neutral base carrier oil)

Tools:

bottles to replace oil
funnel
pot or plastic bowl to stir
metal stirring spoon
2 bpa free plastic or glass spray bottles

Directions:

Pour all oils into a pan and stir until well blended
Use a funnel liquid pouring container and re-pour into bottles
To use as a cleaner, pour .5oz into a spray bottle, add 2T of castile soap and shake, shake every time before use as the oil will separate
thieves

D.I.Y. Thieves Essential Oil and Cleaner

The Alchemy of Making Oils
In the tradition of wild-crafting essential oils, inspired by pagans and Steinerian schools of thought as exemplified with Dr. Hauschka, the oils are best if wild-crafted. These oils I use are 100% pure essential oils, but not wildcrafted or organic, they are moderately priced and good for cleaning. Some alchemists are sensitive to the "energy" of crafting oils, even going to far as to place the oils back outside to absorb the essences from moonlight. We wont go that far since we are just blending ready made oils. However, I like to have the kitchen very clean before, play some heartwarming music and set my intentional to heal as I'm blending these. Yes we too can be modern day, energy sensitive alchemists, that help to heal our world, starting right at home!

Equipment

  • bottles to replace oil
  • funnel
  • pot or plastic bowl to stir
  • metal stirring spoon
  • 2 bpa free plastic or glass spray bottles

Ingredients
  

  • 1 oz. Pure Clove Oil
  • 1 oz. Pure Rosemary Oil
  • 1 oz. Pure Cinnamon Oil
  • .5 oz. Lemon Eucalyptus Oil
  • 16 oz. Apricot Oil Any neutral base carrier oil

Instructions
 

  • Pour all oils into a pan and stir until well blended
  • Use a funnel liquid pouring container and re-pour into bottles
  • To use as a cleaner, pour .5oz into a spray bottle, add 2T of castile soap and shake, shake every time before use as the oil will separate

veg loaf

As you all know, cutting out/ eating less meat is a great way to decrease our carbon footprint- this healthy, veggie infused semi-gourmet Mediterranean Vegetarian Meat Loaf comes out really well- do try it! Its great with mashed potatoes or mashed cauliflower and a roasted red pepper sauce as a condiment.

2 packs (800g) of Beyond Burger/ Lightlife ground veg. “meat”
1/2 diced organic onion
1 diced organic red and green pepper
1/2 cup of breadcrumbs or panko
2 eggs (best from our organic backyard city chickens 😉 )
1 c. sliced kalamata olives
3/4 brick of feta cheese
1/3 c olive oil
salt, black and white pepper and Italian seasoning to taste!

Form into a loaf and place on parchment paper and lay on cookie sheet.

Cook 350 degrees F for 1 hour.

Modified veg recipe thanks to aunt Ulla Broander Ödahl, who lived on Cyprus!

veg loaf

Mediterranean Vegetarian Meat Loaf

As you all know, cutting out/ eating less meat is a great way to decrease our carbon footprint- this semi-gourmet Mediterranean Vegetarian Meat Loaf came out really well- do try it!
Prep Time 30 mins
Cook Time 1 hr

Equipment

  • Cookie Sheet
  • Parchment Paper (optional)

Ingredients
  

  • 2 packs 800g of Beyond Burger/ Lightlife ground veg. "meat"
  • 1/2 diced organic onion
  • 1 diced organic red and green pepper
  • 1/2 cup of breadcrumbs or panko
  • 2 eggs best if you have organic backyard chickens
  • 1 c. sliced kalamata olives
  • 3/4 brick of feta cheese
  • 1/3 c olive oil
  • 2 tsp salt black and white pepper and Italian seasoning to taste!

Instructions
 

  • Cook 350 degrees for 1 hour.

Notes

Modified veg recipe thanks to aunt Ulla Broander Ödahl, who lived on Cyprus!

 

This hot sauce is amazingly flavorful and versatile. It’s like Tibetan Momo (dumpling) sauce, called Sepen, but it’s oil and chili based rather than tomato. The recipe is highly coveted. I begged for my Buddhist Shambhala friends to disclose the most profound secret teaching, my friend claimed that it’s the “most important” wisdom we hold. It is, of course, the highly desired recipe for… this Tibetan Hot Sauce famous at Shambhala Mountain Center formally known as RMDC. This transmission is highly guarded by our Buddhist military called the Dorje Kasung, (non-Shambhalians, don’t ask). After they accomplish secret such and such, they were rewarded with this recipe. Well, safe to say, no one would dare leak this vow protected info, so I was forced to uncover my own “inner wisdom,” and sure enough, was able to make a very close replica! I’m sharing my gnostic, guru-less discovery below. It’s really great, its like a dense chili sambal, and much better than the store bought Chinese dragon siracha we all use. You can put it on Tibetan Momo dumplings, stir fry’s, eggs, Mexican food, anything. It’s well worth making~ download this recipe, ok here goes….

Spontaneously Arisen Tibetan Hot Sauce Transmission

Dawn Lhamo’s Recipe

1/2c olive oil
1.5c water
1/3c hemp oil (or sesame)
45g red chili flakes
45g of chili power
1tsp cayenne pepper
3T dried onions (or fresh)
3T fresh minced garlic (or powder)
2T puréed ginger (or powder)
2g 5 star anise
1T salt
1 tsp sugar

Choose a heavy bottom sauté pot. I sautéed minced onions and garlic and ginger in oil then put all other ingredients in with water and let it cook lightly about 10 min med. heat. Let cool and store in air tight containers or jar. Makes about 2 full medium jam jars. Svaha!

 


And when I was asking around for these well kept secrets, two other recipes arose from whistleblowers, I haven’t tried these the third, but they might be closer to the original. If you start heating herbs and spices BE CAREFUL, they can burn, and it wastes the whole batch, yes I did that. The secret in these two below is that you heat the oil, and carefully pour the hot oil onto the spices, so they never get cooked on the stove and therefore don’t burn. I may have a cook-off and try all three to see which one is best, let us know if you have any experience or try!

Tibetan Hot Sauce

Kathy Locke’s Recipe

1 pint peanut oil
1/2 c ginger
1/4 c garlic
1 c onions
1/4 c chopped red chili (fresh more)
3-5 star anise
1/4 to 1/2 c toasted sesame oil
chop everything fine
place in large pot
then separately heat to smoking the peanut oil
then pour in to large pot (will smoke)
mix
then add
3-5 star anise
1/4 to 1/2 c toasted sesame oil
good luck.


Tibetan Hot Sauce

By Hudson Shotwell

Ingredients:
3 Large Onions
22-25 good sized cloves of garlic, about two large heads worth
Ginger root, peeled, to match the amount of garlic cloves in quantity
2 oz Thai dried red crushed chili pepper with seeds
5 star anise, whole
2 level, measured teaspoons of salt, or less if you wish.
4 cups of vegetable oil

A food processor is a great way to make this beautifully hot sauce.

1. Peel and quarter the onions, process them very fine; don’t leave big pieces.
Put in the bowl.

2. Hit the garlic cloves with the flat of a large knife to release them from their skins.

3. Peel and chop the ginger and two garlic size chunks. Make your pile of ginger the same size as your pile of garlic.

4. Process the garlic and ginger together, very fine. Put them in the bowl.

5. Empty the package of crushed chili into the bowl.

6. Put the six anise seeds into the bowl.

7. Mix it all together.

8. In a separate sauce pan, heat the oil to very hot, 400 degrees, smoking, or a little hotter.

Attention! Do not leave the oil, or forget about it, or you will have a fire on your hands!

9. Take the stainless-steel bowl with all the ingredients in it, a mixing spoon, and the pan of boiling oil, outside, never mind the weather. Carefully pour the oil a little at a time onto the vegetables, stirring with a wooden spoon as the sauce should boil up, then quickly cool down.

10. Add the salt to your taste.

11. Allow the sauce to sit overnight to allow the star anise two releases flavor. Decant to smaller vessels in enjoy it with many kinds of food and friends.

tibetan hot sauce oil

pour hot oil cook

finished hot sauce

mamas fire hot sauce

 

Spontaneously Arisen Tibetan Hot Sauce Transmission

Dawn Lhamo’s Recipe

Ingredients
  

  • 1/2 c olive oil
  • 1.5 c water
  • 1/3 c hemp oil or sesame
  • 45 g red chili flakes
  • 45 g of chili power
  • 1 tsp cayenne pepper
  • 3 T dried onions or fresh
  • 3 T fresh minced garlic or powder
  • 2 T puréed ginger or powder
  • 2 g star anise 5 stars
  • 1 T salt
  • 1 tsp sugar

Instructions
 

  • Choose heavy bottom sauté pot. I sautéed minced onions and garlic and ginger in oil then put all other ingredients in with water and let it cook lightly about 10 min med. heat. Let cool and store in air tight containers or jar. Makes about 2 full medium jam jars. Svaha!

 

I was amazed to discover the very best natural face cream and now use it every.single.day. I would say it’s no less than the fountain of youth. I was taught how to make this by my flower-child neighbor who uses only the best organic and well sourced ingredients that she buys in bulk from various homemade beauty care and natural cosmetics suppliers. I know it might seem tedious to have to craft your own face cream, but it is well worth it. If you make a batch which lasts for an entire year, you can store it in the refrigerator. I swear by this, I have used the best face care products known to man like Dr. Hauschka and Evan Healy, but this is truly incomparable. It is the perfect weight and smells like citrus and vanilla. Let us know in the comments if you try this and how it feels on your skin and if indeed, all of your wrinkles magically disappear forever!

COCOA BUTTER CREAMY LOTION FOR FACE AND BODY

This nongreasy, deeply moisturizing and hydrating cream doubles as a fabulous after-sun cream. It leaves skin very soft and silky with a light, velvety “orangesicle” scent.

7 tablespoons soybean, almond, apricot kernel, or macadamia nut base oil

2 tablespoons beeswax

2 tablespoons coconut base oil (extra-virgin, unrefined)

3 tablespoon cocoa butter

1 teaspoon anhydrous lanolin

9 tablespoons distilled water

2 teaspoons vegetable glycerin

1/2 teaspoon borax x 30

20 drops sweet orange essential oil drops tangerine or sweet orange essential oil

20 drops vanilla essential oil

Recommended for: normal, dry, dehydrated, sensitive, sunburned, windburned, mature, or environmentally damaged skin (especially for dehydrated oily and combination skin in cooler, less humid seasons)

USE: Daily

PREP TIME: 1 hour approximate! 20 to 30 minutes, plus 30 minutes to set up and cool

BLENDING TOOLS: blender; long-handled, slender spatula

STORE IN:  glass or plastic jars or squeeze bottle (if storage area is very warm)

YIELD: approximately 1-1/3 cups

HEAT: In a small saucepan over low heat or in a double boiler, warm the base oils, beeswax, coco butter, and lanolin, until the cocoa butter and beeswax are just melted. In another pan, warm the water and vegetable glycerin, add the borax, and stir until the borax is incorporated.

COOL: Remove both pans from heat and allow their contents to cool almost to body temperature until the oils/wax/butter/lanolin mixture just begins to thicken and becomes slightly opaque. It will be like a soft, loose salve. This will take 5 to 10 minutes, depending on the oils/wax/butter.

BLEND: Immediately pour oil/wax/lanolin/butter mixture into into the blender, scraping the sides of the saucepan to remove every and remove every last trace. Place the lid on the blender and remove the lids plastic piece. Turn the blender on medium and slowly drizzle the water/Glycerin/Borax mixture through the center of the lid into the vortex of swirling fats below. Closely watch what happens: almost immediately, the lotion will begin to thicken. Blend for 5 to 10 seconds more. turn off the blender and check the consistency. It should have a smooth texture. If the mixtures are not combining properly, turn off the blender and give the lotion a few manual stirs with a spatula to free up the blender blades. Then replace the lid and blend on medium for another 5 to 10 seconds. Repeat process as needed.

Turn off the blender and add the essential oils, stirring a few times to mix them in, then blend completely on medium another 5 to 10 seconds, until the lotion is smooth and pale yellow

Note: If the temperature of your kitchen is above 76°F. the lotion will maintain a softer consistency. (Coconut oil turns from solid to liquid at 76°F.) If the temperature is below 76°F. the lotion will be firmer more like  a cream.

PACKAGE AND COOL: Pour the finished lotion into storage container(s). Lightly cover each container with a paper towel and allow the lotion to cool for 30 minutes before capping. If you notice after a few hours or days, that water begins to separate from the lotion, don’t worry. The mixture can separate if the fat temperature and water temperature are not relatively equal and cool enough when the two portions are blended. Keep trying — crafting perfect lotions is an art form!

No refrigeration of this product is required if it’s used within 30 days. If stored in the refrigerator, please use it within 3 to 6 months. (You may notice a change in the formula’s texture if it’s stored in the refrigerator, but this won’t affect the quality of the product.)

APPLICATION TIPS: Use 1/2 to 1 teaspoon to cover the entire face, throat, and décolleté and more as necessary for the body.

natural face cream

Homemade Cocoa Butter Face Cream

Recommended for: normal, dry, dehydrated, sensitive, sunburned, windburned, mature, or environmentally damaged skin (especially for dehydrated oily and combination skin in cooler, less humid seasons)
Prep Time 1 hr

Equipment

  • BLENDING TOOLS: blender; long-handled, slender spatula

Ingredients
  

  • 7 tablespoons soybean, almond, apricot kernel, or macadamia nut base oil
  • 2 tablespoons beeswax
  • 2 tablespoons coconut base oil extra-virgin. unrefined
  • 3 tablespoon cocoa butter
  • 1 teaspoon anhydrous lanolin
  • 9 tablespoons distilled water
  • 2 teaspoons vegetable glycerin
  • 1/2 teaspoon borax x 30
  • 20 drops drops sweet orange essential oil drops tangerine or sweet orange essential oil
  • 20 drops drops vanilla essential oil

Instructions
 

  • USE: Daily
    PREP TIME: 1 hour approximate!, 20 to 30 minutes, plus 30 minutes to set up and cool
    STORE IN:  glass or plastic jars or squeeze bottle (if storage area is very warm)
    YIELD: approximately 1-1/3 cups
    HEAT: In a small saucepan over low heat or in a double boiler, warm the base oils, beeswax, coco butter, and lanolin, until the cocoa butter and beeswax are just melted. In another pan, warm the water and vegetable glycerin, add the borax, and stir until the borax is incorporated.
    COOL: Remove both pans from heat and allow their contents to cool almost to body temperature until the oils/wax/butter/lanolin mixture just begins to thicken and becomes slightly opaque. It will he like a soft, loose salve. This will take 5 to 10 minutes, depending on the oils/wax/butter/
    BLEND: Immediately pour oil/wax/lanolin/butter mixture into into the blender, scraping the sides of the saucepan to remove every and remove every last trace. Place the lid on the blender and remove the lids plastic piece. Turn the blender on medium and slowly drizzle the water/Glycerin/Borax mixture through the center of the lid into the vortex of swirling fats below. Closely watch what happens: almost immediately, the lotion will begin to thicken. Blend for 5 to 10 seconds more. turn off the blender and check the consistency. It should have a smooth texture. If the mixtures are not combining properly, turn off the blender and give the lotion a few manual stirs with a spatula to free up the blender blades. Then replace the lid and blend on medium for another 5 to 10 seconds. Repeat process as needed.
    Turn off the blender and add the essential oils, stirring a few times to mix them in, then blend completely on medium another 5 to 10 seconds, until the lotion is smooth and pale yellow
    Note: If the temperature of your kitchen is above 76°F. the lotion will maintain a softer consistency. (Coconut oil turns from solid to liquid at 76°F.) If the temperature is below 76°F. the lotion will be firmer more like  a cream.
    PACKAGE AND COOL: Pour the finished lotion into storage container(s). Lightly cover each container with a paper towel and allow the lotion to cool for 30 minutes before capping. If you notice after a few hours or days, that water begins to separate from the lotion, don't worry. The mixture can separate if the fat temperature and water temperature are not relatively equal and cool enough when the two portions are blended. Keep trying — crafting perfect lotions is an art form!
    No refrigeration of this product is required if it's used within 30 days. If stored in the refrigerator, please use it within 3 to 6 months. (You may notice a change in the formula's texture if it's stored in the refrigerator, but this won't affect the quality of the product.)
    APPLICATION TIPS: Use 1/2 to 1 teaspoon to cover the entire face, throat, and décolleté and more as necessary for the body.
Keyword cocoa butter face cream, homemade face cream

 

Photo by Dana Tentis from Pexels

What Is a Whole Foods, Plant Based Diet?

A whole foods, plant based diet uses plant sourced whole foods and avoids animal products. The plant based diet isn’t necessarily a set diet, it’s more of a lifestyle. We consume whole, minimally processed foods, and limit or avoid most animal products. We focus on plants, such as: veggies, fruits, whole grains, legumes, seeds and nuts, which makes up the majority of what we consume.

This diet excludes refined foods, such as added sugar, white bread, gmo’s and processed oils. We pay special attention to food grade, with advocates of this whole foods diet promoting locally sourced, organic food whenever possible.

It’s Not Vegan

People who follow strict vegan diets refrain from consuming any animal products, including dairy, poultry, meat, seafood, eggs and honey. Vegetarians exclude all poultry and meat from their diets, however a few vegetarians eat eggs, seafood or dairy. This plant based diet (also called WFPBD) on the other hand, it’s more flexible.

Followers eat mostly plants, but animal products are not completely off limits. While one person on the vegan diet might eat no animal product, one who follows a whole foods diet can eat modest quantities of poultry, eggs, seafood, meat or dairy. For example, pork production is one of the worst environmental pollutants of all of the factory farm industries. Once a year for Christmas, our family will purchase an organic ham, locally sourced and with great respect for that animal’s life. We are willing to pay much more for these occasional meats consumed, and found a few local farms right in the neighborhood!

For instance, we have 6 chickens, and feed them organic grains and food scraps, and they produce eggs for us every day! Our family eats well sourced, locally sourced or organic meats about once a week. It’s hard, we feel bad about it, especially when you raise animals, but the complex nutrients for growing children are recommended on occasion. Most nights, I use egg based dishes and well crafted, vegetarian meat substitutes.

This mainly plant based diet also can really help us lose weight and improve our overall health. Obesity is a problem of epidemic proportions. In fact, more than 69% of US adults are overweight or obese. Fortunately, with these simple food and lifestyle modifications we can facilitate weight reduction and have a lasting impact on health. Here are the 7 main reasons to consider:

1. A Plant Based Diet Can Be Richer in Nutrients

If you switch to a plant-based diet from a typical American diet, you’ll eliminate most animal and meat products.
We eat whole-foods, like whole grains, fruits, veggies, beans, peas, nuts and seeds.

2. It Can Help You Lose Excess Weight

An escalating number of people are turning to plant-based diets in the hope of losing excess fat.
This is perhaps for valid reason, several observational researches show that vegans have a tendency to be thinner and have lower body mass indexes (BMIs) compared to non-vegans.

3. It Appears to Lower Blood Sugar Levels and Improve Immune Function

Going plant-based may also have benefits for hypoglycemia, type 2 diabetes and declining kidney function.

4. A Plant Based Diet May Protect Against Certain Cancers

In accordance with the World Health Organization, about 1/3rd of all cancers can be prevented by factors within your control, including diet. For example, eating legumes on a regular basis might lessen your risk of colon cancer.

5. It’s Connected to a Lower Risk of Heart Disease

Eating fresh fruits, legumes, vegetables and fiber is linked to a lower chance of heart disease.

6. A Plant Based Diet Can Reduce Pain from Arthritis

Some research has reported that a plant-based diet has positive consequences in people with various kinds of arthritis.

7. Plant Based Diets Reduce Our Carbon Footprint

There is a substantial decrease in water consumption, food production and transport costs and reduction of greenhouse gas emissions with a plant-based diet. Of course, this also is much more humane for living animals, as the animal suffering, conditions and general atrocities in our factory farms is unconscionable. A WFPBD is good for you, good for mother earth! This is the easiest way you can “Go Green” and substantially decrease your carbon footprint, by up to 73%!

I offer a simple to get started, downloadable PDF, and ongoing free recipes, ones that I actually make, so please bookmark our site!

Written By Dawn Boiani, Wellness Coach. Owner of Buddhistmala.com

image: Daria Shevtsova pexels dariashevtsova.com

Bhutanese (American) Tri Color Pepper and Cheese Ema Datshi

Vegetarian (not vegan) main course~ with rice, the best one yet! I was in the Buddhist Kingdom of Bhutan for a week in 1992, and we camped out in a small remote town called Paro, it was amazing and utterly magical. Everyone should visit Bhutan someday if they can. Ema Datshi is the country’s national dish as they grow many red peppers and dry them on rooftops. Most nights we had this for dinner. It transports me back there, this does call for cheese, I will explore some vegan cheese options soon and review the best ones for melting.

12 jalapeño peppers seeded and sliced lengthwise
1 each red, green yellow pepper sliced
12 dried red chilies
2T butter
2T olive oil
1t salt
1 large shallot or onion sliced
1 8oz block of Gorgonzola approx
4 oz goat cheese (not feta)
1/2 block cream cheese
sautée shallot/onion in butter
add all peppers and olive oil sautée
add 1 cup of water and salt cover and boil until peppers are soft
add cheese and melt stirring often like a fondue
serve with basmati rice 🙏🏼

Bhutanese Tri Color Pepper and Cheese Ema Datshi

12 jalapeño peppers seeded and sliced lengthwise 1 each red, green yellow pepper sliced 12 dried red chilies 2T butter 2T olive oil 1t salt 1 large shallot or onion sliced 1 8oz block of gorgonzola approx 4 oz goat cheese (not feta) 1/2 block cream cheese sautée shallot/onion in butter add all peppers and olive oil sautée add 1 cup of water and salt cover and boil until peppers are soft add cheese and melt stirring often like a fondue serve with basmati rice
Servings 4

Equipment

  • Sautee pot with lid

Ingredients
  

  • 12 jalapeño peppers seeded and sliced lengthwise
  • 1 each red, green, yellow pepper sliced
  • 12 dried red chilies
  • 2 T butter
  • 2 T olive oil
  • 1 t salt
  • 1 large shallot or onion sliced
  • 1 8oz block of gorgonzola approx
  • 1 4oz goat cheese not feta
  • 1/2 block block cream cheese

Instructions
 

  • Sautée shallot/onion in butter
    add all peppers and olive oil sautée
    add 1 cup of water and salt cover and boil until peppers are soft
    add cheese and melt stirring often like a fondue
    serve with basmati or Bhutanese red rice.

plant butter

The Top Three Plant Based Butters

I don’t know about you, but I for one can’t cook or barely survive for that matter, without butter. I tried a high fat Keto diet and it sent my bad cholesterol, triglycerides etc. through the roof. Now, I’m dairy free (except whey) and feeling great. I’ve been recently discovering dairy free alternatives as part of my wellness coaching program. Not only is going dairy-free good for your health and heart, but it stops horrendous animal cruelty to lactating milk cows. Plant based diets are much better for sustainability and our ecosystem, even with them being more machine processed and food transport costs. A lot of us don’t realize that cheese, especially hard cheese and imported cheeses have a much higher carbon footprint than even meat. So, this brought me to become quite a vegan-butter connoisseur, and I wanted to share with you the top three dairy free, vegan alternatives:
I’ll tell you a little bit about the pros and cons of each:

#1 European Style Cultured Vegan Butter *SALTED*

https://miyokos.com/collections/vegan-butter

Thus was the most expensive, it was about $5.99 for only 8oz.- 1/2lb. at the time, worth every penny. This was my favorite all around, the texture and most like real butter, it cost a bit more, but organic, and “nothing bad,” so well worth it. You can use it 1-1 for real butter, and it has a lovely melt-able base of coconut oil which is great for high temperature cooking. It has a hard, whitish texture like the imported Irish butter blocks.

The best overall.


Photo by Taryn Elliott from Pexels

Part of the new wellness life is to not eat any dairy, sugar or any gluten, or at least much less. I’ve seen a lot of my friends live that way but never really jumped on that restrictive bandwagon until I became a wellness coach, and it feels…great! I am however permitted to have well sourced whey powder in the morning for green smoothies and it can be used as a coffee creamer. Since I can’t use any heavy cream anymore, I’ve created a Keto version of an at-home coffee lightener that works really well and that’s nutritive, fat burning, energizing and good for your health and nervous system. There is a little bit of a problem when using a whey powder base in that if you try to put it directly in warm coffee or even cold drinks it doesn’t blend and coagulates, some floats on the top, but, there is a remedy to that. Use one heaping tablespoon of the coffee lightener in about 3 tablespoons of water and quickly whisk it together before pouring in the coffee and voilà!… it will blend beautifully.

Make a big batch and keep on hand, this is about a one month’s supply:

You will need a canister, like an oatmeal carton with lid, or an empty protein powder canister with lid, that can hold about 5 cups, and whisk.

3 cups of grass fed whey powder
1 cup of coconut MCT powder or if you use dairy, you can substitute nonfat, dry milk
1/2 cup organic collagen* powder
3T organic ashwaghanda powder

Optional: If you like your coffee sweet, you can use Monkfruit or Stevia to taste.

Blend all dry ingredients in a canister by shaking, and remember to whisk creamer in water in coffee cup, before pouring coffee.

Home Made Keto Coffee Creamer

Prep Time 5 mins
Servings 30 2 tablespoons or 1 scoop
Calories 75 kcal

Equipment

  • 5 Cup Container with Lid

Ingredients
  

Instructions
 

  • Blend all dry ingredients in a canister by shaking, and remember to whisk creamer in water in coffee cup, before pouring coffee.
Keyword keto coffee, keto creamer

*collagen is an animal product, so for vegetarians, please omit


Coffee Image: Decha Huayyai
www.freepik.com/user6739663
Visit my portfolio for more free picture