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Tigernut Flour Pancakes

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    Tigernut Flour Pancakes

    GF, Refined Sugar free

    Happily serves 4-6

    ALL ORGANIC INGREDIENTS 

    • 4 organic cage free eggs
    • ½ cup tigernut flour
    • ¼ cup coconut flour
    • ½ cup dairy free milk (coconut milk)
    • ½ tsp cinnamon
    • ½ tsp raw apple cider vinegar
    • ¼ tsp baking soda
    • Properly measuring the flours is key to the recipe. Stir the tigernut flour with a fork to “loosen” it, then dip in the measuring cup and level the top with a knife. Measure the coconut flour the same way. Combine the flours and eggs to create a smooth batter. Mixing these ingredients first allows you to smooth out the clumps of tigernut flour. Add remaining ingredients, stir until combined.  Cook pancakes as usual

    You can store leftover pancakes in an airtight container in the fridge for a few days. The leftover pancakes actually make a delicious “bread” for grain free sandwiches!

    Why Should I Eat Organic? Reasons Why You Should Eat Organic…

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      Importance of Organic Foods

      Organic Foods – Nutrient Density

      Simply stated, nutrient density means how many nutrients you get from a food, given the number of calories it contains. Nutrient density is a simple way to connect nutrients with calories.

      – World’s Healthiest Foods

      What’s In Organic Foods?

      Higher Nutrient Content

      More Vitamins & Minerals per Calorie

      More Essential Fatty Acids & Amino Acids per Calorie

      More Antioxidants per Calorie

      What’s Not in Organic Foods?

      *Acetylcholine Esterase Inhibitors

      Acetylcholine

      Acetylcholine is the body’s most predominant neurotransmitter.

      Essential for Memory Recall & Quick Thinking

      Nutrient Density: Organic Legumes, Vegetables, Fruits

      Acetylcholine Esterase

      Acetylcholine Esterase is the enzyme that clears the neurosynaptic junction allowing for the next impulse to come.

      This is an especially important cycle for inhaling/exhaling during respiration and the contractions and relaxations of the heart muscle.

      ◦Thus Pesticides have an adverse effect upon the Lungs & Heart.

      List of Banned Chemicals

      http://scorecard.goodguide.com/chemical-groups/one-list.tcl?short_list_name=brpest

      Consequently, “The nutritive value of crops and their ability to handle pests and diseases is diminished.” The bottom line, Kittredge says, is, “across the board, our foodstuffs are less nutritious than they were. It’s well documented. Between 1940 and 2009, in a basic salad, USDA records show a 55-70 percent decrease in mineral levels.” – Remineralize the Earth

      We identified 191 matched pairs with valid comparisons of antioxidant, vitamin and mineral levels. Of these, 119 organic samples within the matched pairs had higher nutrient levels, or 62% of the total matched pairs.

      ◦State of Science Review: Nutritional Superiority of Organic Foods – Charles Benbrook, Xin Zhao, Jaime Yáñez, Neal Davies and Preston Andrews- www.orgain-center.org 53 pages

      Why is Vitamin D So Important? Best Sources of Vitamin D.

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        Vitamin D

        Vitamin D is essential to the body.   A few of Best sources of Vitamin D come from shrimp, sardines, cod and eggs. The FDA has set the reference value for nutrition label for vitamin D at 400 IU’s. Therapeutic ranges fall between 400 to 1000 IU’s.

        Vitamin D is a fat soluble vitamin, and actually functions more like a hormone then vitamin. It works with the parathyroid hormone to maintain proper levels of calcium in the blood.

        We need vitamin D to help our bones and teeth. It also helps regulate the growth and activity of cells. Vitamin D also helps prevent excessive inflammatory immune related activity, it builds your immune system and helps protect against disease.

        Vitamin D deficiency results in decreased absorption of calcium and phosphorus. Prolonged deficiency can lead to an impact on your bone mineralization, Thus experiencing bone thinning (osteopenia), bone pain and or soft bones (osteomalacia).

        It is estimated that nearly 75% of Americans are deficient in vitamin D1.  For many people, basking in the sun may not be an answer because of skin conditions and sensitivities. Eating oily fish on a regular basis also may not be an option, much of our seafood is over-fished or contaminated from pollution so it can be difficult to find pure sources. Surprisingly, there are several foods packed with vitamin D that are easy to incorporate into your everyday routine.

        If you think you’re going to get enough vitamin D from the sun you need to have at least 40% of your skin exposed for at least 15 minutes a day.  Otherwise you will need to get your vitamin D from food and or supplementation.

        If you prefer to get your protein vitamins or minerals from a plant-based diet, try mushrooms. 3 ounces portobello mushrooms is 20 cal, 3 g of protein, 1 g dietary fiber, zero cholesterol, 15 mg of sodium, 300 mg of potassium and 4% of your vitamin D for the day.

        Other Great Sources of  Vitamin D:

        Swiss Chard

        Most leafy greens are high in vitamin D, but chard trumps them all.  Add to your omelet or steam with garlic and onions.  Try swiss chart instead of raw Kale in your smoothie and your stomach will thank you for the easier digestion.

        Squash and Pumpkin Seeds

        Go for Raw and sprouted!My favorite variety of pumpkin seeds are pepitas, the shelled pumpkin seed that has been roasted and sometimes tossed with spices and sea salt.

        Beef Liver

        Most people remember (not-so-fondly) being forced to eat liver and onions, but beef liver can actually be delicious. Try it in chili or even mix half beef liver and half bison or beef in your favorite meatball recipe.  Organic is SO Important!

        Mushrooms

        Mushrooms, especially ones grown in sunlight, are very high in vitamin D. Portobello mushrooms are actually considered one of the best vegan sources of vitamin D.3

        Caviar

        It may not be for everyone and it can be quite expensive, but caviar is also high in vitamin D. If you can’t afford a fresh tin of expensive caviar (which typically isn’t sustainable anyways), try fresh fish roe next time you go out for sushi. Many brands carry organic, sustainably roe at affordable prices.

        Almond Milk

        While almonds are very high in vitamin D, many people don’t remember to eat a couple handfuls every day. Try buying almond milk instead of dairy.

        Chicken Liver

        Liver may turn some people off, but they can be so tasty if cooked right. Try it with Black rice, which has sautéed onions, garlic,  peppers, spices and chicken livers.

        Dark Chocolate

        Good news! Dark chocolate that has over 60% cacao content is packed with vitamin D, so the next time you have a sweet craving, indulge in a few small pieces of high-quality dark chocolate, Organic of course! Look for Cacao not Cocoa.

        Quinoa Brittle

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          Quinoa Brittle

          Vegan, Gluten free, Refined Sugar Free
          Happily Serves 10

          ALL ORGANIC INGREDIENTS 

          3/4 Cup Tricolor uncooked quinoa

          3/4 cup Pecans

          2 TBSP Coconut sugar

          1/2 tsp Pumpkin pie or allspice

          2 TBSP Coconut oil

          1/4 cup Blackstrap Molasses

          1/4 cinnamon

          Pinch of Himalayan sea salt

          Stevia, if you desire it sweeter

           

          Preheat oven to 325.

          Line a baking sheet with parchment paper. (Cover all edges)

          Combine quinoa, pecans, coconut sugar, salt, and cinnamon/spices in a bowl and set aside.

          Over low to medium heat, add the coconut oil and black strap molasses (and optional Stevia). Stir until there is no visible separation.  Pour over the dry ingredients, combine and coat evenly,  spread on a parchment lined baking sheet with a metal spoon.

          Try to get it as even as possible or the edges will burn in the center won’t crisp up.

          Bake for 15 minutes and turn the pan around to ensure even baking and Browning. Back 5 to 10 minutes more and watch carefully so it does not burn. The edges will get crisp and caramelized, and the color will be uniformly deep golden brown in color.

          Let it cool completely before breaking it into serving pieces.   You can store leftovers in a sealed container at room temperature for a week, or in the freezer for up to one month.

          Dijon Lemon Dressing Recipe

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            Dijon Lemon Dressing

            Happily serves 4

            ALL ORGANIC INGREDIENTS

            1/3 Cup lemon juice

            1 TBSP Dijon mustard

            2 Crushed garlic cloves

            1/4 Cup flaxseed oil or Macadamia Nut oil

            1/4 Cup extra virgin olive oil or avocado oil

            Sea salt/pepper to taste

            Grind Flaxseeds in a coffee grinder on medium speed until well ground, set aside.  (Keep extras in Freezer.). In a blender combine lemon juice, mustard, garlic, salt, and pepper and any of the additions you choose. Blend for 1 minute, then begin pouring oils very slowly through the feed hole in the lid of the blender. Blend until smooth.

            Variations/Additions

            1 tsp of curry powder

            1 TBSP minced basil or rosemary

            1 TBSP honey or Stevia

            Dash cayenne

            Five Chinese Spice

            Allspice

            Ginger, fresh or powder

            Salted Sunflower Nut Butter Cups

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              Salted Nutbutter Cups

              Paleo, Vegan, Gluten Free

              Happily Serves 24 mini cups

              ALL ORGANIC INGREDIENTS

              CHOCOLATE SHELL

              3 cups Lily’s chocolate chips

              1 TBSP Coconut oil

              1 tsp Vanilla

              FILLING

              3 TBSP Sunflower butter

              1 tsp  Himalayan sea salt

              1 tsp Coconut oil

              1/4 Cup Dates

              TOPPING

              Pink Himalayan salt, to taste

               

              Soak Dates 1-4 hours.  Remove seeds.

              In a double boiler, add in dark chocolate chips, coconut oil and vanilla.

              Melt over a pot of simmering (not boiling) hot water until well incorporated.

              Fill the bottom of each muffin liner with 1-2 tsp of the chocolate mixture.

              Set aside leftover chocolate to put on top of the cups.

              Set the muffin pans in the freezer.

              In a food processor add in Sunflower butter, sea salt, coconut oil and dates.

              Blend until smooth and creamy.

              Spoon 1 tsp of the sunflower butter mixture on top of each chocolate filled muffin liner.

              Then spoon out 1-2 tsp chocolate mixture to cover each cup.

              Sprinkle Himalayan salt on top.

              Place the cups in the freezer for 30 minutes or until set.  Serve frozen.

               

              Rutabaga Sweet Potato Soup Recipe

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                Rutabaga Sweet Potato Soup

                Vegan, Gluten Free

                Happily Serves 4

                ALL ORGANIC INGREDIENTS

                1 Butternut squash, cut in half

                3 Garlic cloves

                2 cups Rutabaga

                2 cups Sweet potato

                Coconut or avocado spray oil.

                1 tsp. Sea salt

                ½ tsp Pepper

                1 Yellow onion

                ¾ Cup Soaked cashews

                2½ Cups Coconut milk

                2 Cups Vegetable or Bone broth

                ½ tsp Nutmeg

                1 tsp Thyme

                Preheat oven to 400º .

                Wash and cut/dice veggies. Don’t forget to wash the squash before you cut into it, remove the seeds with a spoon.

                Spray the squash with coconut or avocado oil and place cut-side down on a baking sheet or stoneware.

                Cut garlic and let sit 5-10 mins.

                Spray the rutabaga and sweet potato in coconut/avocado oil.

                Add both to baking sheet. Bake for 45 minutes, stir half way through. It will cook Faster the smaller the pieces are.  You can also bake these in the air fryer for a faster meal.

                Sauté onion and garlic until soft and caramelized.

                Remove roasted veggies from oven and blend all the rest of the ingredients in a food processor until smooth. The nuts may remain grainy, but that’s ok.

                You can add water to reach desired consistency.

                Rutabagas Nutrition Facts

                Serving Size: 3.5 ounces (100 grams), raw

                Calories 39

                Calories from fat 2

                Total fat 0 g 0%

                Saturated fat 0 g 0%

                Trans fat

                Cholesterol 0 mg 0%

                Sodium 20 mg 1%

                Total Carbohydrate 9 g 3%

                Dietary Fiber 2 g 7%

                Sugar 6 g

                Protein 1 g

                Vitamin A 0% Vitamin C 31%  Calcium 5% Iron 3%

                Health Benefits of Rutabagas

                All crucifers (brassicas or cole crops) are high in antioxidant and anti-cancer compounds. The anti-cancer properties of these vegetables are so well established that the American Cancer Society recommends that Americans increase their intake of cruciferous vegetables.

                Rutabaga’s most significant nutrient comes from vitamin C. One cup contains 53% of the daily recommended value, providing antioxidants and immune system-supporting functions that help protect the cells from free radical damage. Although rutabagas provide only 5% of the iron needed for healthy blood on a daily basis, vitamin C enhances its absorption, while helping to form both collagen and the thyroid hormone thyroxine, which protect cells against damage, encourage wounds to heal, fight infections, and promote healthy bones, teeth, gums, and blood vessels.

                Beta-carotene-rich rutabagas are also an excellent source of potassium and manganese (for energy), and a good source of fiber, thiamin, vitamin B6 (helps support the nervous system), calcium (for strong bones), magnesium (helps absorb calcium and combat stress), and phosphorus (helps metabolize proteins and sugars).

                Asian Chick Pea Kale Salad Recipe

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                  Asian Chick Pea Kale Salad

                  Vegan, Gluten Free

                  Happily Serves 4

                  VEGETABLES

                  1 large bundle finely chopped kale  (steamed and drained)

                  1 cup finely grated carrots (steamed)

                  2 cups finely shredded red cabbage (Steamed)

                  DRESSING

                  1/4 cup cashew butter (or sub sunflower butter)

                  1/4 cup + 1 Tbsp Korean BBQ sauce (Skyvalley brand)

                  1/4 cup sesame oil

                  3 Tbsp maple syrup

                  Sea salt or 1 Tbsp tamari or coco amigos

                  CHICKPEAS

                  1 Cup soaked and dried chickpeas (or sub Mung beans)

                  2 Tbsp sesame oil or avocado oil

                  2 tsp maple syrup

                  1 garlic clove

                  optional: red pepper flakes or chili powder

                  Preheat oven to 425

                  When preparing chickpeas, make sure they are dry – this will help them crisp up.

                  In a medium mixing bowl add sesame oil, maple syrup and Korean BBQ sauce and whisk.  Add chickpeas and toss to coat. Arrange on a baking stone/sheet and bake for 20-25 minutes, tossing halfway to ensure even baking. They’re done when crisp and deep golden brown.

                  To prepare dressing, add all ingredients and whisk to combine. Taste and adjust flavors as needed, adding more maple syrup for sweetness, Korean BBQ sauce for heat, cashew butter for creaminess, or salt or tamari for saltiness.

                  Add kale (steamed), carrots and cabbage to a large mixing/serving bowl and toss to combine. Then add dressing, toss to coat.

                  To serve, divide salad between serving plates and top with crunchy chickpeas.  Keep leftover chickpeas separate from salad in a well-sealed container at room temperature for 2 days

                  Broccoli Sweet Potato Poppy Seed Salad

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                    Broccoli Sweet Potato Poppy Seed Salad

                    Gluten Free

                    Happily Serves 8

                    ALL ORGANIC INGREDIENTS

                    4 cups fresh quick steamed broccoli, chopped into bite-size pieces

                    1 cup sweet potato or yam

                    ¼ cup finely chopped red onion

                    ¼ cup sunflower seeds or pumpkin seeds

                    1 tablespoon lemon juice

                    Dressing

                    1 cup Coconut kefir or small avocado, smashed

                    ¼ cup raw organic honey

                    1 tablespoon lemon juice

                    2 teaspoons coconut vinegar

                    1 tablespoon water

                    1 tablespoon poppy seeds

                    Combine broccoli, sweet potato, red onion, and sunflower/pumpkin seeds.

                    In a small bowl, whisk together all dressing ingredients.

                    Pour dressing over the salad and gently combine.

                    Salad may be served immediately or refrigerated until serving.

                    Cacao Avocado Mousse

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                      Cacao Avocado Mousse

                      Gluten Free, Vegan

                      Happily serves 4

                      ALL ORGANIC INGREDIENTS

                      3 Avocados

                      1/3 Cup Coconut nectar

                      1/2 Cup Raw cacao
                      1 tsp ground cinnamon

                      dash of allspice (optional)
                      2 vanilla beans, split and seeded
                      1/4 tsp Himalayan sea salt

                      Stevia drops if desired sweeter

                      Mash all ingredients together and enjoy!

                      Optional to add nut milk to thin out consistency.

                      Fresh mint leaf for garnish or chopped for added flavor
                      The Cacao is antioxidant rich, high in flavonoids, which are essential to a healthy cardiovascular system.  Cacao provides a natural form of iron for a natural energy boost.

                      The avocado provides heart healthy monounsaturated fats as well as a good amount of vitamin B5 and Vitamin K.  Avocados are known for promoting heart health, regulating blood sugar and are believed to potentially offer anti-cancer benefits, specifically when it comes to cancer of the mouth, skin and prostate gland. Avocados are very alkalizing to the body.