RECIPES FOR HEALTHY EATING

Grain-Free Nut/Seed Butter Protein Bars

Ingredients

• 1½ cups nut or seed flour (such as almond, cashew, pumpkin seed, etc.)
• ½ cup raisins, goji berries, or other dried fruit
• ¾-1 cup raw unsalted nuts and seeds (such as sunflower seeds, pecans, walnuts, almond slices, pumpkin seeds, etc.).
• 1 c. ground flax seeds
• 1-3 Tbsp. ground high protein, high fiber hemp seeds
• 1 Tbsp. cinnamon
• 1 tsp. salt
• 1 cup raw unsweetened coconut (optional)
• 1 jar raw unsalted nut or seed butter (may need 1½ jars depending on size)
• ½ cup Minnesota grown honey (raw is best)
• 4-6 Tbsp. coconut oil melted
• ½ cup chocolate chips (optional)

Directions

1. Combine dry ingredients in a large bowl.
2. Combine almond butter, honey and melted coconut oil in a separate bowl, and then add to dry ingredients. The mixture should stick together well. If it is runny or too greasy, add more ground flax seed and if it is falling apart, add more coconut oil or nut butter.
3. Line a 9×13 glass baking dish with unbleached parchment paper and press mixture firmly into the dish.
4. Spread melted chocolate over the top evenly and cool. After chocolate is cool, refrigerate until firm (about 2 hours).
5. Cut into 16 or more bars and store them in the refrigerator wrapped individually or in a glass container.

Nut/Seed Flour Crackers

Ingredients

• 1 cup nut/seed flour or meal
• ¼ tsp. sea salt
• 1 large egg (can use whole egg or just egg white)

Directions

1. Preheat oven to 325 degrees Fahrenheit
2. Mix nut/seed flour or meal with the salt
3. Add egg and mix together. Mixture should stick together and come away from sides of bowl. If too wet, add more nut/seed flour or meal. If too dry and not sticking together, add more egg.
4. Place between two pieces of unbleached parchment paper (each piece the size of the baking pan intended to use for baking). I use a 12” x 16” pan.
5. Roll out between the two pieces of parchment paper, peal the top parchment off and score the dough with a knife, making the size of crackers that are desired.
6. Sprinkle salt on top if desired
7. Put bottom parchment with dough on it into the baking pan and bake for 10-15 minutes. Watch closely, as they can burn quickly. Look for a light browning and remove.
8. When done, slide the parchment off the pan onto the counter top and let crackers cool.
9. Break apart crackers and store in a sealed container in the refrigerator or freezer.

Granola

Ingredients

• ½ cup shredded coconut
• ½ cup ground flax seeds
• ½ cup each of coarsely chopped raw almonds, raw walnuts, and raw pecans (or you can use 1.5 cups sunflower seeds to  replace all nuts)
• 3 cups gluten free oats or additional nuts and ground flax seeds
• ½ cup dried cranberries
• ½ cup dried apricots cut into pieces
• 2 heaping Tbsp. cinnamon
• ½ tsp. salt
• 1/8 cup maple syrup
• ¼-½ cup melted coconut oil (use more with oats and less if oats are omitted and replaced with additional nuts and seeds)

Directions

1. Preheat oven to 225 degrees Fahrenheit.
2. Combine all dry ingredients in large bowl.
3. Whisk maple syrup into coconut oil and pour over dry ingredients.
4. Spread onto parchment lined baking sheet and bake 45 minutes.
5. Cool completely in pan.
6. Break into bite size pieces and store in air tight container in the refrigerator.

Protein Packed Waffles or Pancakes

Ingredients

• 2 cups nut/seed flour or meal (I use almond meal)
• 2 cups gluten free flour mix (I use 1 cup brown rice flour + ½ cup tapioca starch + ½ cup millet flour)
• 1¼ Tbsp. xanthan gum
• 2½ Tbsp. baking powder (aluminum free)
• 1 tsp. sea salt
• 4 large eggs
• ¼ cup maple syrup
• ¼ cup plus 1 Tbsp. melted coconut oil
• 1 cup unsweetened alternative milk beverage (such as coconut, hemp or almond milk)
• 2½  cups water
• ¼ cup Enjoy Life mini chocolate chips (optional)

Directions

1. Preheat pan or waffle maker
2. Mix dry ingredients in a large bowl
3. In a separate bowl, mix all wet ingredients, except coconut oil.
4. Add in the coconut oil to the wet ingredients, while mixing. The coconut oil will harden when it is added to the other wet ingredients if they are cold. Try to work with room temperature wet ingredients for best results or quickly add the wet ingredients to the dry ingredients after adding the coconut oil to mixture.
5. Immediately pour the wet ingredients into the dry ingredients and mix with a blender on high for two minutes.
6. Apply coconut oil to pans or waffle maker
7. Use a ¼ cup measuring cup to scoop batter onto waffle maker or frying pan.
8. Enjoy with your favorite nut or seed butter and/or a small amount of pure maple syrup.
9. Store remaining waffles or pancakes between sheets of unbleached parchment paper in a sealed container or bag in the refrigerator or freezer.
10. Pop in the toaster for an easy breakfast.

Hearty Banana Bread

This recipe can be doubled or tripled to make several loaves of bread. When they are done, freeze half way, slice and place back into the freezer. Take slices out as needed and put into the toaster for an easy breakfast.

Ingredients

• 1 cup brown rice flour
• 1 cup almond flour/meal
• ½ cup quinoa flakes
• ¾ tsp. salt
• 1 Tbsp. baking powder
• 1 heaping tsp. xanthan gum
• 1½ cups mashed bananas
• 2 eggs
• 1 tsp. vanilla or almond extract
• 1/3 cup honey
• 1/3 cup melted coconut oil

Note: The bananas used for this recipe should not be overly ripe.  They should be yellow and may have some green areas, but not brown.  The more ripe a banana, the more sugar content.  They are healthier when eaten at a less ripe stage.

Directions

1. Preheat oven to 350 degrees Fahrenheit
2. Mix dry ingredients in a large bowl.
3. In a separate bowl, mix all wet ingredients, except coconut oil.
4. Add in the coconut oil to the wet ingredients, while mixing. The coconut oil will harden when it is added to the other wet ingredients if they are cold. Try to work with room temperature wet ingredients for best results or quickly add the wet ingredients to the dry ingredients after adding the coconut oil to mixture.
5. Immediately pour the wet ingredients into the dry ingredients and mix with a blender on high for two minutes.
6. Grease a bread pan with coconut oil and pour the batter into the pan.
7. Bake for 40-50 minutes or until a toothpick inserted into the middle of the loaf comes out dry.
8. Remove from oven, let cool and enjoy.

Grain Free Banana Bread

This recipe can be doubled or tripled to make several loaves of bread. When they are done, freeze half way, slice and place back into the freezer. Take slices out as needed and put into the toaster for an easy breakfast.

Ingredients

• 2 cups almond flour/meal
• ½ tsp. salt
• 1 tsp. baking soda
• 3 large mashed bananas (about 1½ cups)
• 3 eggs
• 1 Tbsp. vanilla extract
• 1 Tbsp. honey
• ¼ cup melted coconut oil

Note: The bananas used for this recipe should not be overly ripe.  They should be yellow and may have some green areas, but not brown.  The more ripe a banana, the more sugar content.  They are healthier when eaten at a less ripe stage.

Directions

1. Preheat oven to 350 degrees Fahrenheit
2. Mix dry ingredients in a large bowl.
3. In a separate bowl, mix all wet ingredients, except coconut oil.
4. Add in the coconut oil to the wet ingredients, while mixing. The coconut oil will harden when it is added to the other wet ingredients if they are cold. Try to work with room temperature wet ingredients for best results or quickly add the wet ingredients to the dry ingredients after adding the coconut oil to mixture.
5. Immediately pour the wet ingredients into the dry ingredients and mix with a blender on high for two minutes.
6. Grease a bread pan with coconut oil and pour the batter into the pan.
7. Bake for 50 minutes or until a toothpick inserted into the middle of the loaf comes out dry.
8. Remove from oven, let cool and enjoy.

Spiced Baked Paleo Donies

Ingredients

• 1½ cups nut/seed flour or meal (I use almond meal)
• 1½ tsp. baking powder
• ½ tsp. xanthan gum
• 1 tsp. cinnamon
• ¼ tsp. nutmeg (or additional cinnamon)
• ¼ tsp. sea salt
• 1 large egg
• 1 tsp. vanilla extract
• ¼ cup maple syrup
• ¼ cup melted coconut oil
• ½ cup unsweetened alternative milk beverage (such as coconut, hemp or almond milk)

Directions

1. Preheat oven to 400 degrees Fahrenheit
2. Mix dry ingredients in a large bowl
3. In a separate bowl, mix all wet ingredients, except coconut oil.
4. Add in the coconut oil to the wet ingredients, while mixing. The coconut oil will harden when it is added to the other wet ingredients if they are cold. Try to work with room temperature wet ingredients for best results or quickly add the wet ingredients to the dry ingredients after adding the coconut oil to mixture.
5. Immediately pour the wet ingredients into the dry ingredients and mix with a blender on high for two minutes
6. Apply coconut oil to doughnut pan or mini muffin pan
7. Fill areas in pan 1/2-3/4 full.
8. Bake for approximately 10 minutes or until a toothpick inserted comes out dry
9. Enjoy with your favorite nut or seed butter and/or a small amount of pure maple syrup or pure maple butter
10. Store remaining doughnuts between sheets of unbleached parchment paper in a sealed container or bag in the refrigerator or freezer.
11. Pop in the toaster or let thaw on the counter for an easy breakfast.

Chicken Curry Soup

Ingredients

• 3 c. Water
• 3 chicken breasts
• ½ tsp. turmeric
• ¼ tsp. celery
• 1 tsp. curry
• ½ tsp. onion powder
• 2 tsp. grated ginger
• ½ c. coconut milk (canned)
• 5 c. wild rice or brown rice cooked (optional)
• 1 c. chopped celery
• 1 c. chopped carrots
• ½-¾ c. chopped onion
• 1 c. chopped butternut squash

Directions

1. Sauté onion in a small amount of water in a large soup pot.
2. Add water and bring to a boil
3. Add cubed chicken, spices and ginger. Cook until chicken is done.
4. Add chopped veggies and simmer until mostly soft.
5. Add pre-cooked rice at the end if desired.

Minestrone Soup

Ingredients

• 2 tsp. olive oil
• 1 c. chopped onion
• 2 tsp. fresh oregano (or 1 tsp. dried)
• 4 cloves garlic minced (small cloves)
• 2 large boxes veggie broth
• 3 c. yellow squash chopped
• 3 c. zucchini chopped
• 2 lg. carrots chopped
• 2 15oz. Cans great northern beans rinsed
• 2 large cans mier glen fire roasted tomatoes
• 1 c. rice pasta cooked al dente (optional)

Directions

1. Sauté olive oil, onion, oregano and garlic in soup pot until browned.
2. Add broth, squash, zucchini, carrots and corn and simmer until soft.
3. Add salt and pepper if needed.
4. At the end of the cooking time, add drained beans and tomatoes (and pasta, if you used it)

Optional steps prior to serving:

• Add 6 oz. spinach to bottom of bowl
• Sprinkle top with parmesan or asiago cheese