Frugal Soups!

It's been a pinching pennies kind of month over here with my husband's business opening soon. These two soups have been a great way for us to eat a healthy, fast, inexpensive meal. Plus, they are perfect for this fall weather we are having!

Boil 2 cups split peas or red lentils with about 6 cups purified water.
Add sea salt, pepper, garlic powder and chives to taste.

Done! :)

Homemade Granola Bars

Making your own granola bars is one of those "throw whatever you have on hand in" type of recipe! Here's one that I did:

GRANOLA BARS

3 cups oats 1/3 cup organic raisins 1/3 cup dried organic cranberries (watch out for added sugars and hydrogenated oils) 1/3 cup dried cherries (same) 1 1/4 cup nuts (any kind), chopped 3 tbsps flax seed 3 tbsps sesame seeds 3 tbsps sunflower seeds 6 pitted and chopped dates 1/4 cup raw honey 1/4 cup molasses 1/2 cup sucanat 1/2 teaspoon cinnamon 1 free range egg, beaten 2/3 cup organic butter or coconut oil 1 teaspoon vanilla Making the Granola: Add all ingredients to a large bowl, mixing well. Press firmly into a 15"X10" glass pan which has been generously sprayed with grapeseed oil spray. Bake at 350°F for about 20-30 minutes, or until lightly browned along edges. Cool. Cut into bars. **Mine did not stick together well after sitting for one day. I think if you refrigerated them, they would stick better right away. It's possible to make a double batch for granola cereal two ways; before adding the honey, remove half of the mixture and store in refrigerator to be used as breakfast cereal, or combine all ingredients and toast in oven on a baking sheet, using a spatula to mix/turn. Proceed with remaining mixture as above to make the bars.

Coconut Flour Apple Muffin HEAVEN!

Best coconut flour recipe I have tried yet! Easy and delicious. And I loved that I didn't have to change any ingredients- it was already healthy! :)

Enjoy!

http://www.thenourishinggourmet.com/2009/09/spiced-apple-muffins-gluten-grain-and-dairy-free.html

Preheat the oven to 375 degrees. Prep the muffin tins. I suggest using muffin papers (baking cups), otherwise you can grease it.

Dry Ingredients:

1/2 cup of coconut flour
3/4 teaspoon baking powder
1/2 teaspoon medium grind sea salt (if you use fine, use 1/4 teaspoon)
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/4 teaspoon ground cloves

In a medium size bowl combine the dry ingredient and briskly whisk until all lumps are removed.

Add:

1/3 cup of coconut oil
1/4 cup of honey

Melt together on the stove top, just until melted (don’t get it hot, otherwise it could cook your eggs prematurely).

And:

3 eggs, lightly whisked.

Whisk until everything is well combined, and then add:

3/4 cup of shredded apples (wash, and core the apples, and then shred, peel and all)*see note above*

Divide between ten muffin tins, and bake for about 25 minutes or until the tops are lightly browned and a toothpick comes out clean when poked in the middle of the muffin.

Allow to cool for a few minutes and take out of the muffin tins and serve!

Dairy Free Chicken Rice and Broccoli Casserole!

Chicken Broccoli Casserole*

3 cups cooked brown rice**

6 cups cooked diced organic chicken

1 cup grapeseed oil vegannaise

3 cups white sauce (recipe below)

1/8 cup lemon juice

2 -14 oz. bags of organic broccoli (thawed)

1 cup bread crumbs*

Cook rice and chicken, set aside. In the same pan the chicken cooked in, make white sauce:

White sauce

1 half onion, chopped

3 tablespoon grapeseed oil

3 tablespoons tapioca flour

2 cups organic chicken broth*

1 cup plain flavored almond milk

1-2 tsps sea salt, 1tsp garlic powder and 1 tsp pepper

Saute the chopped onion it the oil until tender. Add the flour and cook for about a minute letting it bubble. Slowly add the chicken broth while stirring constantly. Add almond milk. Season with salt, garlic powder and pepper to taste. Adding a clove of garlic with the onions gives the sauce a nice flavor too.

Add vegannaise and lemon juice to white sauce. Grease a 9 x 13 pan using grapeseed oil spray. Add rice to the bottom of the pan and spread out evenly. Next add a layer of broccoli over the top of the rice. Spread half of the sauce over the broccoli, then add the chicken, 2nd half of broccoli and the other half of the sauce. Sprinkle with bread crumbs. Bake at 350 degrees for about 30 minutes or until browned and bubbly.

*Make this recipe gluten free by using gluten free broth and bread crumbs.

**Easy time saver tip: Anytime you cook rice, make double and freeze extras for another recipe.

Gluten Free Blueberry Muffins

Coconut flour is new to me, but I am having fun experimenting with it. This recipe is from elanaspantry.com and I thought was worth sharing. It is especially good with coconut oil spread on top :) I would even use coconut oil in the recipe in place of the grapeseed oil.

http://www.elanaspantry.com/blueberry-muffins/

Who Needs Manwich Anyway?!

So easy from scratch sloppy joe's that you will be sure to love!

Ingredients

1lb ground bison, organic ground turkey or organic ground beef
1-2 Tbsp grapeseed oil
1onion diced
1 cup organic ketchup
1/3 cup purified water
2Tablespoons Braggs apple cider vinegar
2tablespoons Sucanat
2tsp mustard
2tsp garlic powder
sea salt and pepper to taste.

Directions

Brown ground meat with chopped onion and grapeseed oil.
add remaining ingredients, stir and let simmer for 15-20 min.
serve on buns or bread or just eat plain. yum!

Homemade Fudgesicles!

Prepare yourself for melt in your mouth yummy goodness!!! These fudgesicles have a small story behind them: I have had several people mention to me lately about using avocado as a great base for raw desserts. I am all about avocado, so I decided to give a dessert a try. I did an avocado-chocolate-coconut cream popsicle. Not our favorite! Nothing like an avocado pop right? Well, just wasn't my cup of tea. I will definitely try more raw desserts using avocado, but these popsicles needed another try. Enter, fudgesicles! So basically I just took out the avocado, and added some extra goodness. Now we are talking. Now I am pleased with my result!!! :)...........ok ok my sweet friend Christy reminded me today that I forgot to add the dates. Whoops!!! So we can't rule out avocado fudgesicles just yet! ;)

1 can organic coconut milk (very creamy brand such as Thai)
1/2 cup cocoa
1/4 cup raw honey
1 tsp stevia
1 tsp vanilla extract

Blend in your blender until mixed. Pour into your popsicle molds and freeze :)

Extra add ins:

For chocolate peanut butter pops add about 3 good size tablespoons organic peanut butter and blend.

For a minty treat, add 6-8 Newman's Own Organic Newman's O's Mint cookies and blend. (These contain organic sugar)

Each recipe makes 6-8 fudgesicles.

A Year of Changes....

WOW. Has it really been a year of posts already? One year ago I began this blog, to sort of document the changes we were making as a family. How far we've come! It feels great. As we begin another year of healthy changes, and experience the beginning of Restoration Wellness, these are some of things our family is focusing on:

~Gluten free recipes to reduce inflammation in our bodies, experimenting with coconut flour and almond flour more often.
~Dairy free recipes for the same reason, experimenting with coconut milk and almond milk more often. NOT using soy products in place of dairy.
~More natural and organic personal products.
~Homemade household cleaners using 'yummy' essential oils!

We're super excited to begin a new phase in our healthy living journey.

What changes are you making on your journey?

Coconut Curry With Chicken

Yesterday I came up with this recipe. It was SO yummy, it will be a new staple meal around here.

1 can organic coconut milk (I like Thai brand because it is so creamy)
1 package organic chicken breasts (cut up) or tenders (about 3-4 breasts, 8 or so tenders)
1 red bell pepper, 1 green bell pepper, sliced
1 onion, sliced
1/2 a bag of frozen peas and carrots
3 Tbsps Coconut Oil
2 Tbsps San J Tamari
3-6 Tbsps Curry powder- depending on how you like it
Sea Salt
Garlic Powder
Curry Powder
Quinoa or Brown Rice

In a large skillet, melt coconut oil. Add veggies and saute for a few minutes. Add chicken pieces. Sprinkle chicken with sea salt, curry powder and garlic powder. Cook for about 2-3 minutes then flip. Season again with spices and cook 2-3 minutes.
Pour coconut milk over chicken and veggies. Mix in Tamari and Curry powder and another teaspoon of sea salt. Simmer for a about 10 minutes and serve hot over Quinoa or Brown Rice.

Loose Leaf Tea- My New Love!

My mother in law has gotten me hooked on making iced teas using loose leaf tea. Ever try it? It is super easy. I love fruity teas, such as a passion fruit blend or blueberry rooibos. Steep your tea, add some raw honey, stevia or xylitol (or a mix!) add your water and chill.

What a perfect refreshing summer drink!

Homemade Popsicles

This summer we've made some yummy homemade popsicles, as they are a favorite of any child! Most recently, we made Strawberry Coconut Popsicles. Great dairy free option.

My daughter also loves this creation:

Makes 4 small popsicles

Mix together in a cup:
About 2-3 Tbsps organic lemon juice
About 2-3 Tbsps organic lime juice
1 tsp stevia
2 cups water

Mix together; taste and adjust to your preference... this recipe is just a guide for you.
Pour in your molds and freeze until solid.

We have recently found popsicle molds with straws attached and are super excited!

Dairy & Egg Free Fudgy Cookies (No Bake)

"Fudgy" No Bake Chocolate Oatmeal Cookies (Vegan, Soy-Free, Wheat-Free)

Try mixing the flavor up by substituting carob powder for the cocoa or almond butter for the peanut butter!

Serves: 12

Ingredients:

2/3 cup raw honey or real maple syrup or a combo of both
1/4 cup coconut oil
5 tablespoons unsweetened cocoa powder
1 teaspoon ground cinnamon
1/2 cup organic peanut butter
1 cup rolled oats
1 teaspoon vanilla extract

Directions:

In a saucepan over medium heat combine the honey or maple syrup, oil, cocoa and cinnamon. Boil for three minutes, stirring constantly. Remove from heat and stir in the peanut butter, rolled oats and vanilla until well blended. Drop by heaping spoonfuls onto waxed paper and chill to set, about 30 minutes.

Are You Awake?

http://awakeupstory.healthychild.org/index.html

Homemade Tortillas

It is sometimes hard to find good-quality tortillas without the added bad oils. Generally, I buy Ezekiel brand, but they can be expensive. So when my mother in law started making these tortillas, I decided to give it a try. They were super easy and very tasty.

Flour Tortillas (Makes 8)

2 cups flour; my MIL uses a white/wheat, we used whole wheat (soft white milled at home). Both work great, but the whole wheat were a little more hearty, naturally.
1/4 cup organic butter, melted
1/4 cup grapeseed oil
3/4 cup warm water
1 tsp sea salt

Mix all the ingredients and knead dough for about a minute. Divide dough into 8 balls. Heat up a heavy frying pan, cast iron is best, over medium heat. No need to oil the pan. Sprinkle some flour on a clean counter top and roll each ball into a flat circle about 6 inches in diameter. Place one at a time in the frying pan, cooking only on one side until you see bubbles popping up all over the top of the tortilla. Take it off the heat and wrap in a clean dishtowel as you cook the rest.

Pair it up with some taco meat and don't forget your avocado! ;)

Delicious Iced "Coffee" Beverages!

Ok- this is my newest favorite find. Dandy Blend. It is a coffee substitute, made from the totally water-soluble extracts of three roasted herb roots: dandelion, chicory and sugar beet- and two roasted grains – barley and rye. It is super yummy! And a body cleanser! We tried it recently in this latte style drink (recipe thanks to our friend Amber W!):

Dandy Blend Lattes

3/4 cup boiling water
3 tsp Dandy Blend
1/2 cup organic heavy whipping cream
1 1/2 tsp vanilla extract
1 tsp Global Sweet Xylitol
1/4 tsp Stevia
Ice cubes

Makes one serving. Pair it with Double Tree Inn cookies and you are in heaven.

Restoration Wellness Chiropractic

We are very excited to announce the 'birth' of Restoration Wellness, LLC!!!!

Restoration Wellness
Dr. Matthew J Boheen

1130 Crosspointe Lane Suite 7
Webster, NY 14580

Offering services in:

• Chiropractic
• Nutrition
• Weight Loss
• Detoxification
• Lab testing/diagnostics
• Pediatric Chiropractic
• Allergies

www.restorationwellness.com
Find us on Facebook!

770-570-2673

Opening October 1st 2010
Scheduling appointments NOW!

Super Light But Filling Lunch

Guacamole + pinto beans + tomatoes scooped up with raw veggies or corn chips = yummy!

Not your typical lunch, but still great and healthy.

Guacamole:

2 avocados
1 garlic clove
sea salt
pepper
lime juice

Mix together.... and just throw some pinto or black beans on top with fresh organic tomatoes (add some cheese too if you want) and eat with good quality corn chips (watch for MSG!) or raw veggies, or Mary's Gone Crackers (these are gluten free) and enjoy!

Sauteed Chicken, Salad and Homemade Ranch Dressing!

Make a salad with whatever you have on hand/is in season (lots of veggies and good greens!)

Saute some free range chicken breast or cutlets in grapeseed oil, sea salt, pepper, dill, paprika, onion powder, garlic powder and parsley, cooking several minutes on each side. Serve cooled chicken over your fresh salad and top with this homemade dressing:

Homemade Ranch Dressing:

1 1/2 Cup Grapeseed Oil Veganaise
3 Tablespoons organic almond milk
1/2 Teaspoon Parsley
1/4 Teaspoon Garlic Powder
1/2 Teaspoon Onion Powder
1/2 Teaspoon Dill
1/4 Teaspoon Sea Salt
1/2 Teaspoon Chives
1/4 Teaspoon Apple Cider Vinegar
1/2 Teaspoon San-J Tamari Sauce (wheat free, organic)
1/4 Teaspoon of lemon juice
About an 1/8 tsp stevia

Wisk together and refrigerate for a while before serving.

Pecan Crusted Cod

4-6 wild caught cod fillets (Alaskan is great)
1 cup or so of ground pecans (walnuts would probably work ok too)
1 cup coconut flour
raw honey
grapeseed oil

pour some raw honey in a dish and add a small amount of water. In a separate dish, mix nuts and flour. Place cod fillets in honey, then in nut mixture and cover as best you can using your fingers to "smoosh" the nuts on the fish.
Heat a skillet over medium heat with grapeseed oil covering the bottom. Place cod fillets in heated oil and fry on each side for a few minutes.

Once served, drizzle your piece of fish with raw honey and enjoy!

Sauteed Zucchini:

Enjoy your in season zucchini with this super easy recipe. Chop zucchini, and saute in grapeseed oil, sea salt, pepper and turmeric. Yum!

Salmon Marinade

This marinade was so good, I plan to try it with chicken drumsticks!

4 wild caught Alaskan salmon fillets
4 tbsps sucanat
4 tbsps balsamic vinegar
2 tbsps grapeseed oil
2 garlic cloves, minced or 2 tsps garlic powder
1/2 tsp pepper
1 tsp sea salt

Mix ingredients together and pour over salmon. Marinade in fridge for 30 minutes. Bake at 450 degrees for about 10 minutes, using a turkey baster to keep the sauce on the fish. :)