Browsing Tag

cranberries

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/

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/