White Navy Bean & Black Sesame Hummus

White Navy Bean& Black Sesame Hummus

Yield – 2.5 cups

Ingredients

  • 1 can Eden organic white navy beans (796 ml)
  • 1/2 lemon, juiced
  • 1 1/2 tsp seas salt
  • 4 Tbsp black sesame seed butter ( I made my own by processing black sesame seeds in the food processor for 7 min until the seeds turn to a paste)
  • 1 clove garlic
  • 1/4 cup BodyBio Balance oil or Safflower oil
  • 2 tsp cumin
  • 1/4 cup chopped cilantro
  • 1/4 cup hemp hearts (optional)
  • Roasted plantains, carrots, and jicama to serve – optional

Procedure

  1. Gather a food processor and combine navy beans, lemon, garlic, black sesame seed butter, salt, cumin, and Balance oil. Process until completely smooth. Add chopped cilantro and pulse to combine.
  2. Pour into a bowl and top with help hearts. (if using) Serve with your favourite chopped vegetables. I love this hummus with roasted plantain chips!

Nutrition Tip

Black sesame seeds provide us with an extensive list of health benefits. From improving skin and hair health to helping protect against cardiovascular disease and even cancer. We can thank the bounty of antioxidants that black sesame seeds provide us for the protective benefits that ward off a whole host of chronic illnesses and diseases.

Antioxidants play an important role in slowing the rate of cell damage and repairing the damaged cells in the body. Black sesame seeds are an extremely rich source of a variety of antioxidants such as sesamin, sesaminol, and sesamolinol. These powerful compounds in black sesame seeds help protect the body against oxidative stress, the very thing that leads to chronic illness and disease. If you want to kickstart cellular repair and prevent cell damage, these little nutrition powerhouses should be one of your closest food allies. 🙂

Grain Free Sandwich Bread

Grain Free Sandwich Bread

Ingredients  

  • 1 1/2 cups Ottos Cassava Flour
  • 1 1/2 cups almond meal
  • 1 teaspoon baking soda
  • 1/3 cup melted ghee
  • 1.5 tsp apple cider vinegar
  • 1/4 cup maple syrup
  • 9 eggs
  • ½ tsp Celtic sea salt, plus a pinch for dusting

Procedure   

  1. Preheat oven to 350 degrees Fahrenheit.
  2. Put dry ingredients in food processor and process.  Add wet ingredients and blend until creamy. Your dough will be runnier than a typical bread recipe.
  3. Pour into greased loaf pan and sprinkle with sea salt. Bake until nice and brown,  approximately 45 min or until golden brown.

Nutrition Tip

Everybody loves a good slice of bread. Often bread is the one thing people that people long for when they transition to a gain free diet. This bread recipe will surely satisfy your bread craving, with it’s delicate, fluffy texture, sight sweet flavour, and crunchy salty crust. This is an excellent sandwich bread, makes fantastic French toast, and can even be used to make grain free stuffing! I hope you enjoy every bite!

Sheet Pan Chili Chicken With Sweet Potatoes And Peppers

Chilli Chicken With Sweet Potatoes

Serves – 6

Ingredients

  • 6 boneless and skinless chicken thighs
  • 1 garnet yam, washed and sliced
  • 1 sweet potato, washed and sliced
  • 2 red peppers, seeds removed and sliced *high histamine
  • 2 Tbsp pastured ghee
  • 2 red onions, half moon sliced
  • 1 1/2 Tbsp chilli powder, divided * high histamine
  • 1 1/2 Tbsp cumin, divided  *high histamine
  • 2 tsp Celtic sea salt
  • 1 bunch cilantro, chopped
  • 1 lime, juiced *high histamine

Procedure

  1. Preheat oven to 375 degrees.
  2. Gather a large mixing bowl and add garnet yam, sweet potatoes, red pepper, and red onion. Cover with ghee and sprinkle with 3/4 Tbsp cumin, 3/4 Tbsp chilli powder, and 1 tsp of sea salt.
  3. Line a baking tray with parchment paper and scatter vegetables evenly on your tray. Place the chicken thighs on top of your vegetables. Season chicken thighs with remaining salt, cumin, and chilli powder.
  4. Roast for 40 min or until chicken is done and the vegetables are roasted.
  5. Transfer to a serving platter and garnish with cilantro and lime juice. Serve immediately.

Nutrition Tip

Cilantro has a health-supporting reputation that is high on the list of the healing spices. In parts of Europe, cilantro has been referred to as an “anti-diabetic” plant. In parts of India, it has traditionally been used for its anti-inflammatory properties. In the United States, cilantro has been studied for its cholesterol-lowering effects, and potent detoxifying effects.

Many of the healing properties of cilantro can be attributed to its exceptional phytonutrient content. Cilantro contains volatile oils rich in phytonutrients, including carvone, geraniol, limonene, borneol, camphor, elemol, and linalool. Cilantro’s flavonoids include quercitin, kaempferol, rhamnetin, and epigenin. Cilantro also contains active phenolic acid compounds, including caffeic and chlorogenic acid.

Breakfast Power Cookie

Breakfast Power Cookies

Ingredients

  • 2 cups almond flour
  • 1 cup coconut sugar
  • 2 cups sunflower seeds
  • 2 cups pumpkin seeds
  • 1 cup pecans, chopped
  • 1 cup coconut shreds
  • 1 1/4 cup full fat coconut milk
  • 4 pastured egg yolks
  • 1/3 cup molasses
  • 1 package dairy free dark chocolate chips
  • 1 cup apple juice sweetened cranberries – optional

Procedure

  1. Preheat oven to 325F
  2. Gather a large mixing bowl and add all dry ingredients.
  3. Add egg yolks, and coconut milk.
  4. Mix all ingredients together, adding more coconut milk if needed.
  5. Line a baking tray with parchment paper and form dough into a ball – about the size of a golf ball. Press gently down with a fork. Bake for 10-13 min or until golden.

Nutrition Tip

Sunflower seeds deserve special attention in this recipe. These mouth watering seeds are packed with vitamin E, along with magnesium and selenium. I also can’t fail to mention their excellent fatty acid profile. Sunflower seeds are loaded with Linoleic Acid (LA). This beautiful essential fatty acid supports cell membrane health, mitochondria health, supports a healthy immune system, and helps ward off inflammation.

These delicious cookies are an excellent way to get your bioactive lipids in. Keep them in the freezer to ensure you are protecting those delicate polyunsaturated fats! Enjoy!

Pumpkin Spice Banana Loaf

Pumpkin Spice Banana Loaf

Ingredients

  • 3 ripe bananas
  • 1 cup pumpkin puree
  • 8 pastured eggs
  • 10 medjool dates, pitted
  • 1 tbsp vanilla
  • 1 tbsp Ceylon cinnamon, plus 1 tsp for garnishing
  • 1/8 tsp ground clove
  • 1/2 tsp nutmeg
  • pinch sea salt
  • 1/2 cup coconut oil – melted
  • 1 -1/2 cups cassava flour

Procedure 

  1. Preheat oven to 350F
  2. Combine banana, pumpkin puree, eggs, dates, coconut oil, vanilla, sea salt, and spices. Blend until pureed. 
  3. Add cassava flour and process until combined.
  4. Line a loaf pan with parchment paper and pour batter and smooth with a spatula.
  5. Sprinkle with cinnamon and bake for 45-55 min or until a toothpick comes out clean.

Nutrition Tip 

Cassava is a very nutrient dense, starchy root that is rich in fibre and resistant starch – an excellent food for our microbiome. Cassava may contribute four times less digestible sugar, and up to 16 times more fibre, giving it a lower glycemic load than many grains. 

This food has been historically eaten in many developing countries, but has become a popular stable in homes that follow a grain free lifestyle. 

Recipe: Mixed Berry Muffins

Blueberries are well known for their brain food status. They contain powerful blue/black/purple flavonoids that protect the brain from oxidative damage and inflammation. Studies show that blueberries not only protect brain cells from damage but they also increase cerebral blood flow.  Increases in blood flow allows the brain to be flooded with nutrients and antioxidants to boost memory, brain function, and cognition. An increase in blood flow has also been shown to be protective against neurological disorders.  Enjoy the health benefits of blueberries when you devour these delicious Mixed Berry Muffins!

Yield – 12 muffins 

Ingredients

  • 1 1/2  cups almond flour or cashew flour
  • 1 cup cassava flour
  • 1/4 cup ghee, melted
  • 1 tbsp vanilla
  • pinch sea salt
  • 1/2 tsp baking soda
  • 1 lemon, juiced and zested
  • 1 cup blackberries
  • 1 cup blueberries
  • 1 ripe banana
  • 1/2 cup lakanto golden sugar
  • 6 pastured eggs

Procedure

  1. Preheat oven to 350F
  2. Using a food processor, process banana, egg, ghee, lemon juice, and vanilla. 
  3. Gather a large mixing bowl and add almond flour, cassava flour, baking soda, sea salt, lemon zest, lakanto sugar, blueberries, and blackberries. 
  4. Add wet ingredients and stir to combine. 
  5. Transfer batter to XL sized parchment paper muffin cups and fill 3/4 full. 
  6. Bake for 25-27 min or until golden. 

Recipe: Apricot and Leek Chicken

This anti-inflammatory recipe was contributed by our Health Coach, Justine Stenger.

This recipe for Apricot and Leek Chicken is packed with thyme, a magnificent herb, and is also one of my favourite dishes.

The active ingredient in thyme is a compound called thymol. This powerful compound is not only antibacterial, anti anaphylactic, and anti-fungal, it is also a powerful antihistamine. Serve this dish over spiralized zucchini noodles or with a side of mashed sweet potatoes and you have a delicious, nutritious, well balanced anti-inflammatory meal.

Prep time - 10 min
Cook time - 45 min
Serves - 6
Difficulty - Easy 

Ingredients

  • 6 pastured chicken thighs, skin removed 
  • 2 leeks, half moon sliced 
  • 1 1/2  Tbsp dried thyme
  • 2 Tbsp fresh thyme, minced 
  • 12 organic dried apricots, sliced 
  • 2 cups chicken broth
  • 1 Tbsp ghee
  • 1/2 cup chopped parsley
  • 1/2 lemon, juiced 
  • 2 tsp sea salt 

Instructions

  1. Heat a large dutch oven and add ghee and leeks. Sauté leeks until translucent. Add thyme, salt, dried apricots and broth. Add chicken thighs and cover with chicken broth. Cook for 45 min or until chicken is done. 
  2. Transfer chicken to six serving bowls and top with apricot broth. Drizzle with lemon juice and top with fresh parsley. 

 

Recipe: Orange Pulled Chicken

This Orange Pulled Chicken is extremely healthy and easy to make! The citrusy sauce is super flavorful and will definitely have you piling seconds onto your plate! This recipe is gluten and dairy free.

This delicious recipe was contributed by our Health Coach, Justine Stenger.

Ingredients

  • 3 lbs chicken thighs or legs
  • 3 inch piece fresh ginger
  • 1 Tbsp dried thyme
  • 1 Tbsp Italian spice blend
  • 2 tsp sea salt
  • 1 bunch cilantro
  • 2 limes, juiced
  • 5 navel oranges
  • 1 bunch green onions, chopped
  • 1-2 heads red leaf lettuce

Instructions

  1. Gather a high powered blender and puree oranges, ginger, thyme, Italian spice blend and lime juice.
  2. Heat a large stock pot and add orange juice/herb mixture
  3. Remove the skin from the chicken thighs or legs and place them in your stock pot with the orange juice/herb mixture.
  4. Bring to a simmer and cook for 45-55 min, or until chicken is done. Remove chicken from juice and bring the juice to a boil, cooking it down to a concentrate.
  5. Once the chicken has cooled, pull the meat off the bone and place in a mixing bowl. Pour orange juice/herb mixture over the chicken and add cilantro. Taste and adjust for salt.
  6. Serve in red leaf lettuce cups or cabbage cups. Top with green onion and serve immediately.

Note: The chicken can be frozen for up to 3 months.

Recipe: Cashew Kale Chips

This recipe was originally authored and published by Genevieve St-Cyr .

Kale is said to be one of the most nutrient dense food on the planet.

HEALTH BENEFITS

  • Like all cruciferous family, it’s high in sulfur, which helps with detoxification.
  • It’s loaded with antioxidants, including quercetin an Vit C.
  • It’s high in folate (the active form, which is easily absorbed by the body, great if you have MTHFR)
  • It’s also high in minerals, like magnesium.

Even if you don’t like kale, I’m pretty sure you will like these cashew kale chips.

They are crispy, a little salty, and very morish ????

INGREDIENTS

1 bunch of kale (Curly Kale works best)

For the cashew sauce:

  • 1 cup cashew (ideally soaked for 3 to 4 hours to make them easier to digest)
  • 1 garlic clove or 1 tsp garlic oil
  • 1 tbsp lemon juice
  • ¼ tsp salt
  • 1/8 tsp pepper
  • ½ cup water
  • ¼ cup minced parley (optional but adds flavor and a lot of nutrients)
  • Spices: To taste, add paprika, chili powder or any spices of your choice.

INSTRUCTIONS:

  1. Make the Cashew Paste by blending all the ingredients together until smooth.
  2. Wash the kale and tear the leaves away from the stem. Discard the stem.
  3. Roughly cut and put in a big bowl.
  4. Add the cashew paste and massage the leaves until wilted (1 to 2 minutes).
  5. Spread in a baking sheet or into a dehydrator tray.
  6. Dehydrate at the lowest setting in your oven or in your dehydrator at 45C for many hours, until crispy. This may take from 6 to 12 hours depending on the temperature used.
  7. Eat as soon as possible when ready ( they get soggy really quickly, but if they do, simply put them back to dehydrate for another hour).

Recipe: Best Ever Chicken Liver Pate

This recipe was originally authored and published by Genevieve St-Cyr .

I have this memory of my mum ‘forcing’ us to eat chicken liver when I was a kid…telling us it was good for us to grow tall and strong! Well…as always, she was right (although it appears like she was lying about the tall part…). We would wrap it in so much bacon that it couldn’t possibly taste of liver any more, and we would still pretend to gag with every bite! I know a lot of people feel the same way about liver, and organ meat in general!

What my mum knew is that there is nothing quite as nutrient dense as liver!

Organ meats like liver are between 10 and 100 times higher in nutrients than corresponding muscle meats, like our beloved steak.

Health Benefits

The liver is high in many important nutrients:

  • Fat soluble vitamins A, D, E, K
  • B vitamins,like B12 and folate, which so many women are deficient in
  • Choline, an important nutrient for the brain and every cells in the body
  • Minerals such as copper, iron and zinc.

If, like many people, you can’t quite convince yourself to eat liver, despite the obvious health benefits, try this delicious liver pate, it won’t disappoint!

Serve with those gluten-free crackers, or a delicious slice of sourdough bread (if tolerated).

Ingredients

  • 140 grams butter
  • 2 large onions, diced (if intolerant, take them off the pan after cooking in the butter)
  • 3 cloves garlic, crushed (or 1 tsp garlic oil)
  • 2-3 rashers bacon (omit if histamine intolerant)
  • 650 grams chicken livers, trimmed and cut into 2cm pieces
  • 1 bay leaf
  • Thyme or rosemary (1-2 sprigs fresh or ½ tsp dried)
  • Salt & pepper to taste
  • 2 tablespoons brandy (omit if very sensitive to alcohol)

Instructions

  1. Heat up a fry pan and add butter.
  2. Fry onion, garlic and bacon over medium heat, stirring constantly until softened (3-4 minutes).
  3. Add livers, bay leaf and thyme and then cook, stirring occasionally, until cooked through and no longer pink in the center.
  4. Remove bay leaf and then blend until fully combined and forms a paste.
  5. Add salt and pepper to taste (I like it with lots of pepper), and then two tablespoons brandy and process again.
  6. Pass through a sieve and transfer to serving bowls.
  7. Cover with melted ghee (optional)
  8. Refrigerate for at least one hour before serving.