Recipes

pumpkin-loafRockin’ Recipes

RECIPES to Kickstart!

I like options and I love to mix things up. Nothing is more boring to me than eating the same foods over and over again! I have given some substitutions for some ingredients, all are good choices.
Always choose organic, non GMO, locally sourced foods whenever you can. Meats, eggs & dairy should always be free range, organic or local, try to know your source!

Breakfast Recipes

Seedy Oatmeal with Nuts

1/3 cup whole, plain oatmeal
2/3 cup almond or coconut milk
pinch of sea salt or pink Himalayan salt
2 tbsp. ground flax seeds or 1 tbsp chia seeds
4 or 5 nuts (almonds or walnuts)
1 tbsp. pumpkin seeds or sunflower seeds
2 dates finely chopped

Put oatmeal, salt and water in a pot and bring to a boil, then reduce heat and cook until desired consistency. Add nuts, seeds and dates and mix and serve. 1 serving.

Kale & Eggs

Seriously yummy!
2 fresh eggs
2 or 4 kale leaves depending on size
2 ounces Soft goat cheese
4 Oil packed sundried tomatoes
Dried oregano

Preheat oven to 350F
Using silicone muffin cups, or parchment lined muffing tins
Layer kale leaves on bottom of tins and up the sides, place 2 tomatoes, slice of cheese, crack egg on top, sprinkle with dried oregano. Makes 2 eggs for 1 serving.
Bake for 17 minutes or until egg is set.

No Cook Overnight Oatmeal #1

3 –5 tbsp. large flake oat flakes
1 cup soymilk or almond or coconut milk
3 tbsp. fresh berries or 1 chopped apple
2 tbsp. ground flax or 1 tsp chia seeds
5 ground or slivered or chopped almonds or pecans or walnuts
1 tsp apple butter or honey
pinch of sea salt or Himalayan salt

Combine all ingredients and refrigerate overnight.
1 serving

No Cook Overnight Oatmeal #2

1/2 cup large flake oat flakes
1 cup soymilk or almond or coconut milk
1 mashed ripe banana
1 tbsp cocoa or cacao or cacao nibs
1 tbsp almond or peanut butter
1 tsp apple butter or  honey
pinch of sea salt or Himalayan salt

Combine all ingredients and refrigerate overnight.
1 serving

Fruit and Nut Smoothie #1

2 tbsp. flax seeds
2 tbsp. pepitas, pumpkin seeds, sunflower seeds
4 almonds
1 cup soy milk or almond or coconut milk
1 banana
small handful kale or spinach or parsley
4 –5 strawberries, or a handful of other types of berries

In blender add all ingredients and blend until smooth. 1 large serving

Fruit and Nut Smoothie #2

1 tbsp. chia seeds
1 tbsp. hemp hearts
4 pecans
1 cup soy milk or almond or coconut milk
1 banana
3 pitted dates
1/2 tsp cinnamom
1/2 tsp cacoa powder
1/2 tsp cacoa nibs
1 tsp “green” powder or handful of spinach or kale
In blender add all ingredients and blend until smooth. 1 serving

Lunch / Dinner Recipes


Mixed Bean Salad

1 cup cooked garbanzo beans (chickpeas) or Canned – rinsed well
1 cup lightly steamed green beans, sliced
1 cup cooked kidney beans or Canned – rinsed well
1 cup cooked pinto or pigeon beans or Canned – rinsed well
1 garlic clove minced
2 tbsp. apple cider vinegar
¼ cup finely grated green onion
¼ cup finely grated red pepper
¼ cup extra virgin olive oil
½ tsp. sea salt & ½ tsp. black pepper
1 tbsp. oregano

Cook assorted beans according to directions. Most beans are cooked best by soaking overnight in water, then simmered in water until tender. After beans have cooled, mix all ingredients together. This recipe serves 4.

Buckwheat Salad with Legumes

2 tbsp. olive oil
1 medium size onion, finely chopped
2 cups pureed tomatoes
1 cup fresh fava beans or broadbeans or canned – rinsed well
1 cup cooked chickpeas or canned – rinsed well
1 cup cooked buckwheat
2 cloves garlic
½ tsp. oregano
1 tsp. basil
¼ tsp. pepper
¼ tsp. sea salt
2 green onions, minced

Heat olive oil in a large skillet. Add onions and sauté until wilted. Add tomato puree and bring to a boil, then reduce heat and add beans. Cover skillet and cook for 5 minutes. Add chickpeas, bulgur, oregano, basil, garlic, salt and pepper. Cover and simmer for 15 to 20 minutes, or until beans are tender. Remove from heat and let stand for a few minutes to let liquid absorb. Spinkle scallions over top. Serves 6.

How to cook buckwheat:
Bring the water to a boil , then adding the buckwheat, reduce heat to simmer, cover for 15 minutes, then let stand away from heat, but still covered, for 10 minutes. Then fluff with a fork and season to taste with salt.

Tossed Greens with Turkey or Chicken

2 cups assorted greens (romaine, spinach, escarole etc.)
1 tomato
1 chopped carrot
green onion
3 oz cooked turkey or chicken
any other fresh vegetables
1 tbsp. sesame seeds
2 tbsp. vinaigrette dressing (see recipe)

Toss together; sprinkle sesame seeds on top and serve. 1 serving.


Vinaigrette Dressing

3 tbsp. extra virgin olive oil
3 tbsp. flax seed oil
6 tbsp. apple cider vinegar
1 clove minced garlic
1 tbsp. dry oregano & 1 tbsp. dry basil
3 tbsp. parsley
dash of salt and pepper
Mix and store in dark, glass airtight container in the refrigerator, for up to one week.

Cabbage Layered Casserole (lazy cabbage rolls)

1 head cabbage
2 cups of cooked brown & wild rice
1 pound extra lean free range ground beef
1 onion
2 cloves garlic
2 cups pureed tomatoes or tomato sauce
2 tbsp. butter
1 tsp. each sea salt and pepper
1 tbsp. oregano
1tbsp. parsley
¼ cup fresh chopped dill

In a large pot of boiling water, cook cabbage until partially done, then separate leaves.
As cabbage is cooking, in a pan brown ground beef, onion, garlic and spices.
Mix rice with beef mixture.
In a large casserole dish, layer in alternating layers of tomato sauce, cabbage and rice/beef mixture. Top final layer with remaining tomato puree.
Bake in oven at 350 F. for 45 minutes. Serves 6.

Garlic bread

1 loaf fresh whole grain bread
6 cloves garlic
3 tbsp. extra vrigin olive oil
1 tbsp. each dry oregano, basil and parsley
¼ cup goat or sheep feta

Crush garlic and mix with spices and olive oil. Spread on bread Top with goat feta or feta if desired and broil for 3 minutes. Serves 8

Spring Quinoa Salad

1 cup quinoa
1 cup water & one cup good quality any flavour stock
1 tbsp. coconut oil
1 tbsp Mix and match to make a tbsp
Of spices- cumin, turmeric, oregano, basil
salt and pepper to taste
1 tbsp. olive oil
2 green onions or shallots
2 cloves garlic
Hot pepper chopped – to your heat level
2 shittake mushrooms finely chopped
¼ cup pecans or almonds or walnuts- chopped
juice of a lemon.

Over medium heat, sauté garlic in coconut oil.
Add spices and water, when water boils add quinoa and let simmer 15 minutes. Add mushrooms, shallots or onions. Cook 5 minutes, then add remainder of ingredients.
Mix and serve. Serves 4.

Curried Basmati Rice

2 cups cooked basmati rice.
¼ cup finely cubed carrots
¼ cup diced green beans
¼ cup green onion chopped
½ lb. chicken breast
2 tsp. coconut oil or safflower oil
1 clove chopped garlic
1 tbsp. curry
½ tsp. ground coriander
2 tbsp. rice wine vinegar

Sauté chicken in a wok or a large fry pan, put aside and add all remaining ingredients. Stir-fry for a few minutes until carrots are desired tenderness. Serves 4.


Vegetable Stir Fry

1 cup each of the following: diced carrots, diced celery, broccoli, bean sprouts, sliced mushrooms and diced red pepper.
3 scallions or green onion, diced
2 cloves garlic minced
ginger root minced, about 2 tbsp. or to taste
2tbsp. soy or Tamari sauce
½ cup water or poultry stock
¼ cup sesame seeds
1 tbsp sesame or coconut oil
2 cups cooked brown rice
1 cup chopped soft tofu.

In a saucepan combine, soy / tamari sauce, water or poultry stock, ginger root, garlic and onion and sauté in oil. Add water and all vegetables except mushrooms and bean sprouts and cover. Let cook for 3 minutes, then add mushrooms and bean sprouts and cook for an additional minute. Spoon over rice and sprinkle sesame seeds on top. Serves 6.

Poultry Stock

1 cooked or uncooked chicken or turkey carcass broken apart.
12 cups cold water
1 large onion halved
3 carrot halved
3 stalk celery
1 bay leaf
1 tsp tumeric
6 sprigs fresh flat or curly parsley or 4 tbsp dry
1 tsp. dried thyme or 2 sprig fresh
1 head garlic

Place carcass and water into a large soup pot. Bring to a boil; reduce heat and skim of scum that rises to the top. Add remaining ingredients and simmer very gently for 3 hours uncovered. Strain stock through a sieve. Cool quickly and refrigerate. When cold remove surface fat. Yields 5-6 cups.

Healing Bone Broth

1 cooked or uncooked chicken or turkey carcass broken apart.
OR a mixture of chicken feet or assorted bones to amount to roughly the same amount as a full chicken
OR beef bones or other animal bones – about 2 or 3 pounds worth
8 cups cold water
1 large onion roughly chopped
6 stalks celery roughly chopped
1 TBSP fresh flat or curly parsley roughly chopped
3 cloves garlic roughly chopped
1 TBSP fresh ginger root roughly chopped
1 tsp apple cider vinegar
1/2 tsp sea or pink himalayan salt

Place everything into a large soup pot. Bring to a boil; reduce heat and skim of scum that rises to the top. Simmer very gently for at least 8 -12 hours (longer if you wish) with the pot covered. Strain stock through a sieve. Cool quickly and refrigerate. When cold remove surface fat.

Turkey and Wild Rice Stuffing

1/4 cup wild rice
water to cook rice
1 cup spelt or multigrain bread crumbs
1 tbsp butter
1 pound ground turkey
1/3 cup finely chopped carrots
1 onion
4 cloves garlic
1 tbsp dry tarragon
1 tbsp dry savory
3 chopped dates
salt and pepper to taste

cook wild rice, cook onions, garlic and ground turkey together. When done combine all ingredients together and use to stuff turkey, chicken, peppers or squash.

Lentil Soup

3 cups dried lentils
4 cups water
4 cups poultry stock
2 carrots diced
2 onions diced
½ cup celery
1 potato diced
2 bay leaves
¼ tsp. thyme
½ tsp. pepper
2 tsp. lemon juice

place lentils in a large heavy-bottom soup pot. Add water, stock vegetables, bay leaves, thyme and pepper. Bring to a boil over medium heat, then reduce heat, cove, and simmer until lentils and vegetables are tender about 45 minutes. Remove bay leaves and skim excess fat from soup. Slowly stir in lemon juice and serve. 6 to 8 servings.

Snack FUN Recipes


My Favourite Muffins

1 cup boiling water
1 cup wheat germ
½ cup flaxseed oil or melted butter (I use a mixture of 1/4 cup of each)
1 cup date sugar or coconut palm sugar
2 eggs
2 ½ cup whole wheat flour or spelt
1 cup raisins (or ½ cup raisins and ½ cup raspberries or blueberries)
1 ½ tbsp. baking soda (aluminum free)
1 tsp. salt
2 cups and a splash of soymilk or buttermilk or almond or coconut milk
3 tbsp. red river cereal (or 1/4 cup oatmeal)
2 tbsp. ground flax seeds

Mix water and wheat germ together, let stand and get cool. Then mix eggs, flax oil/butter and cream it into the sugar. Mix dry ingredients together except raisins and nuts. Mix dry with the wet. Add the cooled wheat germ, buttermilk and nuts and raisins. Pour into muffin tins; bake at 400 for about 15-20 minutes.
Makes about 2 dozen and they freeze great!!!

Bran Muffins

2 cups whole wheat flour or spelt
1/4 cup soy flour
2 tsp. baking soda (aluminum free)
½ tsp. ground cinnamon
1 cup wheat bran
3/4 cups raisins
1 egg
2 tbsp. flaxseed oil or coconut oil softened
1 1/4 cups buttermilk or soymilk or almond or coconut milk
½ cup apple sauce

Heat oven to 400 F
In a large bowl, sift together the flours, bran, baking soda and cinnamon.
Then add raisins stir lightly to cover.

In a medium size bowl, beat the egg with a whisk then add and mix well. Add buttermilk and applesauce and beat thoroughly.
Add liquid ingredients to dry, all at once and stir, just until combined.
Spoon batter into lightly creased muffin tins.
Bake for 20 minutes or until done. Makes about 1 dozen.

Apple Coconut Muffins

1 ½ cups whole-wheat flour or spelt
1 tsp. baking soda (aluminum free)
½ tsp. ground cinnamon
3 tbsp. ground flaxseeds (to make 1/4 cup ground)
1 egg
1/4 cup melted unsalted butter
1/4 cup coconut oil softened
1 cup applesauce (sugar-free)
2 tbsp. apple juice concentrate
½ cup flaked unsweetened coconut

Heat oven to 400 F.
In a large bowl mix flour, baking soda, cinnamon, and flaxseed.
In a medium size bowl, beat the egg, butter, oil and mix until well blended. Add the remaining ingredients and stir until well blended. Add the wet to the dry and mix just until moistened.
Spoon into lightly greased muffin tins and bake for 30 minutes or until done.
Makes 10 muffins.

Oatmeal Banana Muffins

1 cup whole wheat flour or spelt
½ cup oatmeal plus 2 tablespoons
3/4 cup wheat bran-germ
3/4 cup milk
1 tbsp. baking powder
2 tbsp. date sugar or coconut palm sugar
2 tbsp. flax seed oil or coconut oil softened
2 egg whites
3 ripe bananas mashed
2 tbsp. applesauce
dash of cinnamon and nutmeg
1 tbsp. vanilla
(for added nutrients add 1/4 cup of raisins or walnuts)

Mix flour, oatmeal, bran and baking powder together in a large bowl. In a small bowl beat the egg whites lightly, and then add remaining ingredients. Add liquid to dry and mix only until the dry mixture is moistened.

Line 12 muffin tins, sprinkle remaining 2 tbsp. of oatmeal on the tops and bake at 375 for about 20 min or until golden.

Sesame Spiced Oatmeal Cookies

1 cup pitted dates (8 OZ)
1 cup orange juice
1/4 cup melted butter
3 cups rolled oats
1 cup whole wheat flour
½ tsp. baking soda (aluminum free)
½ tsp. ground cinnamon
pinch of each, cloves, nutmeg and ginger
1 cup raisins
1 cup sesame seeds
½ cup coconut oil

Heat oven top 350 F. Put dates in a medium sized saucepan and cover with orange juice until soft.
In a large bowl, combine rolled oats, flour, baking soda and spices.
Add the raisins and sesame seeds to the dry mixture stir until mixed thoroughly. Put the softened dates, their liquid, melted butter and oil in a blender and puree until smooth. Pour into dry and stir until well mixed
Drop by heaping teaspoonfuls onto a lightly greased cookie sheet. Bake for 15 min or until brown around the edges
Makes about 100 cookies.

Banana Nut Oatmeal Cookies

2 cups rolled oats
½ cup chopped walnuts, pecans or sunflower seeds
1 cup raisins
3 medium bananas
2 ½ tbsp. melted butter
2 ½ tbsp. coconut oil
1 tsp. orange juice concentrate

Heat oven to 350 F. In a large bowl combine rolled oats, nuts and raisins. Put bananas, melted butter, oil, and orange juice concentrate into a blender and blend until smooth liquid.
Add liquid to the dry and mix well and the oats have absorbed the mixture.
Drop by tablespoonfuls onto lightly greased and floured cookie sheet. Shape then as you like them, they will not spread.
Bake for 20 – 25 minutes.
Makes about 24 cookies

Pumpkin Cookies

2 eggs
3 oz apple juice concentrate
3 oz orange juice concentrate
2 tbsp. plain yogurt
½ cups pumpkin, either cooked fresh or canned with no additives
1 tsp. ground cinnamon
½ tsp. grated nutmeg
1 tsp. baking soda (aluminum free)
1 cup raisins
1 cup of seeds, such as pumpkin, sunflower, walnuts or a mixture

Heat oven to 375 F. Put the eggs, juice concentrates, yogurt, and pumpkin into a blender and puree well. In a large bowl mix the remaining ingredients, then add the wet. Stir until just combined, do not overmix.
Drop by tablespoonfuls onto lightly greased cookie sheets, shape as you like then, these cookies do not spread.
Bake for 15 – 18 minutes or until puffed and brown.
Makes 60 cookies

Nut Butter Coconut Treats

1 cup almond or walnut butter
3/4 cup chopped raisins, dates or figs
1 ½ cup unsweetened shredded coconut
1 cup ground nuts and seeds (such as walnuts, sunflower seeds, flaxseeds, pecans, and almonds)
½ cup oatmeal
Mix all together keeping half of the ground nuts aside.
Make into small balls and roll them in the nuts. Keep in the fridge or freezer.

Fruit and Nut Treats

1/3 cup pitted dates (about 18)
1/3 cup black mission figs (about 18) stems cut off
2 tbsp. hot water
3 tbsp. orange juice concentrate
2 1/4 cups ground almonds and walnuts
1/3 cup ground up flaxseeds a bit more than 3 tbsp. whole flaxseeds

Put dried fruit, orange juice concentrate and hot water in a bowl, mash or blenders it until it is fairly smooth. Combine nuts and seeds putting half of it aside. Add the reaming ingredients to the fruit and liquid mixture and mix well. Roll into balls and coat with the remaining nut and seed mixture. Store in fridge.

 

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