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February 2017

Featured Recipes

Fruit Leather

February 17, 2017

fruit leather

:  a sheet of dried pureed fruit

snack

:  a light meal :  food eaten between regular meals; also :  food suitable for snacking. (see below)

  • Protein – at least 7 grams (nuts, nut butter, seeds, yogurt, kefir, beans) 
  • Fiber – at least 3 grams (fruit, veggies, whole grains)

Fruit leather is made from pureed fruit that is dehydrated with the end result of a chewy fiber-filled snack. It is the perfect platform for practicing intuitive cooking.  Try choosing different fruits, flavors, oils and sweeteners below. You may also experiment adding protein into your fruit leather. 

Fruit:

  • Apples
  • Cranberries
  • Banana
  • Blueberries
  • Strawberries
  • Raspberries
  • Cherries
  • Pineapple
  • Mango
  • Papaya

Flavor: 

  • cinnamon
  • ginger
  • cardamom
  • turmeric
  • cayenne
  • nutmeg
  • coconut 

Healthy Sweets:

  • Honey
  • Maple Syrup
  • Dates 
  • Blackstrap Molasses 

Healthy Fats: 

  • Coconut Oil
  • Almond Oil
  • Avocado Oil

Protein:

  • Hemp Seeds
  • Chia Seeds 
  • Pepitas or Sunflower seeds 
  • Nut Butter
  • Nuts: almonds, walnuts, cashews, pecans, pistachios (crush) 

Apple Cranberry Fruit Leather
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Ingredients
  1. 2 cups pureed apples
  2. 1 cup pureed cranberries
  3. 1 tsp cinnamon
  4. 1/2 tsp cardamom
  5. 1" ginger root
  6. 1 TB coconut oil
  7. 1 TB lemon juice
Instructions
  1. Simmer ingredients until juices release from fruit. Puree all ingredients in a blender or food processor. Spread onto parchment paper until you've made a large rectangle. Place in a dehydrator at 135 degrees or oven at 140 degrees for 8 - 12 hours. Cut into 12 stripes, roll in parchment paper + enjoy!
Notes
  1. For a complete snack, pair with 1/4 cup nuts for protein.
Nutrition from the Ground Up https://nutritionfromthegroundup.com/

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Featured Recipes

Soup

February 9, 2017

broth

:  liquid in which meat, fish, grains, or vegetables have been cooked (simmered). 

soup

: a liquid dish, typically made by cooking meat, fish, or vegetables in stock or water.

The best thing about soup is…. it is SIMPLE. It gives you the ability to make a dish intuitively with very little guidance (that I’ve provided you with below). It’s also a great way to delegate a group of ingredients to guests for an interactive gathering; Soup Night.  You can create a soup together, not knowing what it is going to turn into and each give your input on what item to add to the pot.

serving soup

As a meal = TWO cups (Lunch/Dinner) 

A guide to making your own intuitive soup:

“Only the pure in heart can make a good soup.” – Beethoven 

  • Grab a Medium to Large Pot 
  • Choose your oil: 

Olive Oil, Coconut Oil or Ghee (1 to 2 TB)

Water, Vegetable, Chicken, Beef or Fish 

  • Choose your spices/flavor:

Ginger, Black Pepper, Cumin, Turmeric, Cayenne, Garlic, Onion, Leek, Lemon, Sea Salt, Fennel 

  • Choose your grain/potato:

quinoa, brown rice, barley, buckwheat (Kasha), wheat berries, millet, sweet potato or noodles

Rule of thumb: 2 cups of grain (or 4 cups potato) + 12 cups of Broth = 8 servings 

  • Choose your veggies:

Winter Squash: Buttercup, Butternut, Acorn, Delicata, Kabocha 

Roots: Carrots, Parsnips, Celeriac, Turnips, Beets 

Cruciferous: Brussel Sprouts, Cabbage, Broccoli, Cauliflower 

Beneficial Fungus: Mushrooms (Oyster, Maitake, Chanterelles, Cremini, Portobello, Shiitake, Enoki)

  • Choose your greens:

Bok Choy, Kale, Swiss Chard, Spinach, Collard Greens, Dandelion, Mustard Greens, Sorrel, Beet Greens

  • Choose fresh herbs:

Cilantro, Basil, Thyme, Parsley, Mint, Sage, Tarragon, Rosemary, Oregano

  • Choose your protein:

Plant: Chickpeas, Black Beans, Pinto Beans, Kidney Beans, Lentils, Adzuki Beans, Tofu, Nuts/Seeds

Animal: Chicken (pasture-raised), Lamb, Venison, Sausage, Turkey or Beef (grass-fed)

Fish: Monkfish, Dogfish, Haddock, Cod, Halibut, Swordfish, Wild Salmon, Squid

Shellfish – Shrimp (wild), Oysters, Scallops, Clams, Mussels

NOTES:

  1. If you’d like to make a smooth soup —-> Blend or use an immersion blender to smooth ingredients to your desire. You may use nuts or seeds as a protein to garnish your dish. 
  2. If you’d like to make a creamier soup —-> Add almond milk, coconut milk, almond butter or cashew cream (blend cashews + water) 

The average 32 oz carton of vegetable broth costs $2.99. If you choose the organic vegetable broth, it increases to $3.99 on average. You can save money on your grocery list and get more health benefits by making your own broth out of vegetable scraps from previous meal preparations. Read below. 

Simple Steps to Making Your Own Broth:

1. Save all vegetable scraps when preparing meals, at least 3 – 5 cups {garlic tips are great!}
2. Place in a large stock pot
3. Fill with water and place over medium heat for 1 hour
4. Turn down to simmer for 4 – 8 hours or more
5. Add a pinch of Sea Salt, black pepper & simmer for an additional hour.
6. Place in glass jars and use with recipes throughout the week (you can also freeze) 

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Featured Recipes

Teff

February 6, 2017

Teff 

Vitamin C (rare find in a grain)
Iron 
Calcium 
Potassium 
Protein (I recommend to still add one protein to this grain)

An annual grass (LOVEGRASS) crop harvested for grain in Ethiopia that has now become available to Westerners due to European cultivation. In the United States, we mostly grow it in Kansas + Idaho. Teff is the tiniest known grain in the world. It is also a naturally gluten-free grain. A favorite new addition to my breakfast repertoire!  

porridge

:  a soft food made by boiling meal of grains or legumes in milk or water until thick

Cranbery Molasses Teff Porridge
Serves two.
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Ingredients
  1. 1/2 cup teff
  2. 1 1/2 cup water
  3. 1 TB coconut oil
  4. 1/2 tsp cinnamon
  5. 1 cup fresh or frozen cranberries
  6. 1/4 cup nuts or seeds (optional for protein)
  7. 1/8 cup black strap molasses or apple cider molasses
  8. 1/4 cup almond milk
Instructions
  1. Place teff in a saucepan on medium heat stirring frequently for 5 minutes to toast. You'll hear the grains start crackling as they pop. Add water, coconut oil, cinnamon, cranberries + molasses, then stir. Lower heat to simmer for about 15 minutes until grains are soft and porridge consistency. Add milk and optional toppings: pepitas, almonds, pecans
Notes
  1. Please try to intuitively cook this recipe into your own. You can change the fruit, protein and sweetener (date, honey or maple syrup).
Nutrition from the Ground Up https://nutritionfromthegroundup.com/
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