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Make these in small batches to keep in the freezer for flu season, or larger batches for daily use. These ice cubes are full of vitamins and will boost immune systems.
Makes about 1 small batch
Place all ingredients in a blender and blitz until completely smooth. Pour into an ice cube tray and freeze. To use, place one ice cube in a mug and dissolve in boiling water.
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I love this recipe on a piece of toasted sourdough or bed of greens. It is a great make ahead or quick lunch if you have time to boil eggs. If you enjoy eggs, I highly recommend always having some boiled on-hand so you have a quick protein snack during the week!
6 Boiled eggs, peeled & halved 1 Ripe avocado 3 Tbsps of lemon juice or half of a lemon squeezed 1 tsp of while balsamic vinegar (if you have it - not necessary) 1/2 tsp salt 1 tsp mustard - dijon is my spirit animal, always recommended! ½ tsp paprika Cracked pepper to taste ¼ C of chives - Feel free to substitute red onion or shallot but cut in half. 1-2 Stalks of celery - optional Using a pastry cutter, potato masher or whatever works best for you, smash the boiled eggs and avocado together. Incorporate the remaining ingredients and pepper to taste. Spoon onto freshly toasted whole grain or sourdough bread. Add fresh greens, sprouts or even hemp hearts if you’d like.
Cucumbers are loaded with vitamin C and manganese which play a role in elevating energy. Berries are rich in flavonoids and beetroot is rich in nitrate which can improve blood flow. Pour through a strainer to catch the seeds from the berries to make this smooth (if desired).
his recipe is a gluten-, dairy-free waffle that is great for breakfast but also makes an excellent snack. We like to double or even triple the batch and store the leftovers in the freezer to pull out whenever we want a treat.
Whisk together flours, baking powder, salt and spices in a large bowl. In another large bowl, combine rice milk, lemon juice, maple syrup, pumpkin, vanilla, and eggs. Whisk to combine completely, then slowly whisk in dry ingredients. Heat waffle maker according to manufacturer’s instructions. Cook waffles until they’re nicely browned on both sides, 4-7 minutes, depending on your machine. Overnight oats are a great way to make breakfast fast, easy, and nutritious. Throw together the night before and then it’s ready to go in the morning. Or keep some freeze- dried fruit on hand, use only dry ingredients (coconut sugar instead of maple syrup), and make up enough jars for the week ahead. Then just add liquid to each the night before. Variations are limitless, but some are listed below.
Serves 2 (or one very hungry new mother) Base recipe: 1 C gluten free rolled oats 1 ½ C dairy free milk–coconut, almond, oat* ¼ C chia, flax, hemp seed mix** 2 Tbs sweetener–maple syrup, agave, honey, or coconut sugar Small pinch of salt Mix everything together, add any flavor/toppings and refrigerate in a sealed jar overnight. *Go for coconut milk for added fat if you are breastfeeding. You can also add 1 tsp of coconut or avocado oil for added fat. **Make a large batch of this to keep on hand for this and other things like smoothies. Mix together 2 parts chia seeds, one part hemp seeds, and one half part ground flax seeds (2 C chia, 1 C hemp, ½ C flax). Store in sealed container in the refrigerator. Strawberry Peach: Add ½ tsp cinnamon, ¼ tsp nutmeg, 1 ripe peach-diced, 4 strawberries-diced Chocolate Protein Peanut Butter: ½ scoop chocolate protein powder, 2 Tbs peanut butter, ½ banana-mashed, chocolate chips Peach Blueberry: 1 ripe peach-diced, ½ C blueberries, ½ tsp cinnamon Chocolate Cherry Coconut: 1 Tbs unsweetened cocoa powder, ½ C frozen cherries, ¼ C coconut flakes, ¼ C choc. Chips Apple Cinnamon Add ½ tsp cinnamon, half an apple chopped Other toppings: Sliced almonds, coconut flakes, sliced banana, berries, coconut yogurt, nut butters, walnuts, pecans, pumpkin seeds This is a great gluten free bread. It takes a little bit of time to put together, but is difficult to mess up, unlike a lot of other bread recipes. Pre-slice a loaf and keep in the freezer to pull out as needed. A note on the flours, I use 1.5 C millet, 1 C tapioca, ¾ C oat, ¾ C white rice flours.
In a small bowl, combine sugar and water. Sprinkle the yeast on top and stir. Proof exactly 10 minutes. In a heavy mixer, combine the dry ingredients. In a medium bowl, whisk together eggs, oil, honey and vinegar. When yeast is done proofing, add the wet ingredients to the dry ingredients in the mixer and stir until paste-like. Then add the yeast. Mix on low for about 30 seconds. Scrape the sides of the bowl and mix on medium speed for about 2 minutes until the dough is smooth. Pour into a well-greased 9x5 loaf pan, sprinkle with whole oats and cover with plastic wrap. Allow to rise for about an hour. Check at 30 minutes and remove wrap when dough is close to hitting. Allow to rise remaining time uncovered. THEN preheat the oven to 375 degrees F. Bake for about 35-40 minutes (internal temp should be 210 degrees). Remove from pan and allow to cool completely on a wire rack before slicing (bread continues to cook after it is removed from the oven). Fast, easy to throw together in a hurry, and absolutely delicious. This meal can stand on its own when served over grains such as rice or millet, or serve with a salad and crusty bread on the side. Amounts for the vegetables are suggestions–go with what you like or happen to have on hand. We love olives around here, so we add extra. Any mild green olive mixed with the stronger kalamatas work well.
Serves 3-4
Preheat oven to 375 degrees. Prepare your rice or grains as directed. In a small bowl, combine all spices and stir. In a large baking dish, add the chicken breasts. Rub half the seasoning on the chicken, flip and add the remaining seasoning to the chicken. Spread 2-3 Tbs hummus (okay, IDK, I’ve never actually measured this) on top of each piece of chicken and spread evenly. Arrange tomatoes, zucchini, and olives around the chicken. Drizzle olive oil over the whole dish. Salt and pepper the veggies, top everything with feta cheese. Bake 35-40 minutes or until chicken is cooked. Serve over grains. There are many reasons you may encounter the need for substitutions throughout pregnancy and the postpartum period. Basic food allergies, of course, along with food aversions due to shifting hormones, or even difficulties with breastfeeding later on. This list makes it easier to figure out.
Hypoallergenic meats:
Dairy Substitutions:
Gluten Substitutions:
Alternate grains (these are all gluten free and are nutritionally dense):
Egg replacement: 1 egg can be replaced with ground flaxseed: 1 TBS flaxseed meal and 2.5 TBS water. Mix together in a dish and let stand 5 min to thicken, add to recipe as normal. Make meatballs from lamb or turkey, using GF breadcrumbs. Bake chicken, turkey, or fish with a side of roasted vegetables. Top with chimmi or basil pesto. Bone broth is an excellent source of protein and helps with hydration. Drink it, or use as soup base. Simple Mills, MadeGood and Mary’s Gone Crackers are great alternative brands for snacks/baking. Whole Foods has many alt brands for gluten free/dairy free breads and pasta. |
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