Fresh Strawberry and Flaxseed Muffins

 

Fresh Strawberry and Flaxseed Muffins

 

Happy Hump Day.  This past weekend marked the annual planting of our summer garden.  I had never really thought much about actually growing food until my lifestyle changed about 10 years ago.  When I decided to research and understand everything I was putting into my body, it was a perfect solution to the highly processed foods available in the marketplace.  We made the initial planting endeavor many years ago and have enjoyed eating the fruits of our labor ever since.  Our boys enjoy being outside and getting their hands dirty in the soil, so a home garden has turned out to be a great way to get the kids outdoors and involved.

Fresh Strawberry and Flaxseed Berries

Strawberries are perfectly in season right now and that means all things strawberry in my house.  I love to cook and bake using seasonal local produce so I generally purchase fruits and vegetables that are in season and therefore have the most nutritional value.  Strawberries have a fairly short life cycle and because they are so tasty, we really take advantage of their abundance for the next few months.  Find a local U-pick farm and make it a family outing to get berries.

Fresh Strawberry and Flaxseed flour

This recipe was created by accident.  I used frozen cranberries in the batter the first time around and they turned out good.  But, I ran into Swamp Rabbit Café, a local grocer a few days later, and they had pints upon pints of fresh strawberries and my mind went crazy thinking how my new little recipe would be even better with those fresh berries.  I was not disappointed.  These muffins turned out moist and flavorful.  Success.  You must try them and I hope you enjoy them as much as I do.  Feel free to pop leftovers in the toaster and reheat for breakfast.

Fresh Strawberry and Flaxseed finished muffins

 

Fresh Strawberry and Flaxseed Muffins

1 cup gluten-free rolled oats – ground (I use a coffee grinder)

1 cup almond meal

1 tsp aluminum-free baking powder

1 TBSP ground flaxseed

1 TBSP chia seeds

1 tsp Himalayan pink salt

1 cup unsweetened almond milk

1/3 cup pure maple syrup

1/4 cup coconut oil – melted

1 tsp vanilla extract

2 eggs

1 heaping cup fresh strawberries – chopped

Preheat oven to 350.  Prepare a muffin tin with paper liners or spray.  In a large bowl combine all the dry ingredients.  In a small bowl combine all the wet ingredients.  Combine the wet ingredients into the dry and whisk until well incorporated.  Gently fold in the strawberries.  Fill muffin tin cups to about 3/4 full.  Bake for 25-30 minutes or until golden around the edges.

Hearty Quinoa Bowl

 

quinoa bowl

I am truly blessed with wonderful female role models and friends.  When I look around and realize I am surrounded with beautiful, loving, giving, and Godly women, it makes my heart full.  We have each walked through marriage, and some of us parenthood, at different times and stages, but at the core, we are all just women trying to gracefully stand in the shoes we are privileged enough to wear.  I couldn’t be more thankful.  I welcome the similarities we share and humbly embrace the differences.  That is, after all, what grace is, right?

Most of my girlfriends have older children as we were a bit late in the game.  I love how each of my friends understand I am a full-time mom of two young boys, so if they want to visit, more often than not, they come to me.  Actually this system works out beautifully because we can sit around my family table or in our playroom with a nice warm cup of tea and focus on each other.  I try to schedule a “friend date” for myself once-a-week as it does my soul good.

My offering, in return for their coming to me, is food.  You know, all things go back to food for me!  It’s my love language.  This quinoa bowl is a staple for brunch visits.  I generally make it with a side of fruit, or even better, pancakes.  It is packed with beneficial protein  that keeps you satiated until your next meal.  Because I generally have some sort of green or vegetable with every meal, this is no exception.  The addition of kale chips gives this bowl the texture and taste it needs to feel complete.  This recipe may appear to be time consuming, but you can prepare the kale chips while the quinoa cooks and then quickly add the perfectly fried egg.  Done.

*I have decided not to take offense when my sweet husband grabs the hot sauce bottle before every meal without even tasting anything  first.  In this case, I would recommend following his lead and adding a few dashes of your favorite “hot” to this dish.

If you aren’t currently investing in time with friends, I highly recommend it.  We are good for each other.

 

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Hearty Quinoa Bowl

2 cups bone broth – homemade or a high quality store bought

1 cup quinoa – rinsed

1 bunch kale – rinsed, deveined and torn into small pieces

4-5 fresh mushrooms – rinsed and sliced

1 carrot – grated

2 cloves fresh garlic – peeled and chopped

fresh eggs

olive oil to drizzle

pat of real butter

hot sauce – to taste

grated pecorino Romano cheese – to taste

pink salt and pepper –  to taste

Preheat oven to 350.  Cook quinoa, carrots and garlic in broth according to package directions.  In a bowl toss the kale pieces with a drizzle of olive oil and pink salt.  Place kale on a baking sheet and bake for 10-15 minutes or until crispy.  Turn the chips one time during cooking to ensure evenness.  While the kale and quinoa are cooking, add 1/2 the pat of butter to a sauté pan and cook the mushrooms until tender, about 5 minutes.  Remove the mushrooms and add the second 1/2 of the butter to the same pan and cook the egg the way you like it.

To a bowl add: cooked quinoa, mushrooms and kale chips.  Layer the egg on top and add a dash of hot sauce and cheese to taste.

Ginger Turmeric Lemonade

ginger turmeric lemonade 1

 

I am doing every thing I can to stay warm and toasty during these winter months.  If I could choose, I would live in a 70 degree year-round climate.  But, that isn’t realistic for me, so I do the best I can.  This lemonade is not only warming to the soul, but it’s also crazy good for the immune system.  The combination of these two spices is simply stated “wonderful”.  It’s perfect to combat the onset of a cold or the flu.   Use this tonic to help keep your family healthy during these cold and dreary winter months.

 

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*I do not add honey to mine, but my kids do.  If you use raw local honey, it gives an even greater boost to the immune system.

 

ginger turmeric lemonade 2

 

Ginger Turmeric Lemonade

4 cups filtered water

3 inch piece fresh turmeric – peeled

3 inch piece fresh ginger – peeled

juice from 1 whole lemon

drizzle raw local honey (optional)*

In a pot bring the water to a rolling boil.  Add in the ginger and turmeric.  Reduce heat to low and simmer for 15-20 minutes.  Remove from heat and allow to cool for 2 minutes. Remove the cooked ginger and turmeric.  Add the lemon juice.  Drink warm or cold.  Refrigerate leftover lemonade.

Calcium Rich Foods to Supplement a Dairy-free Lifestyle

 

Calcium Rich Foods to Supplement a Dairy-Free Lifestyle
Calcium Rich Foods to Supplement a Dairy-Free Lifestyle

How do you ensure you are getting enough calcium when you consume very few dairy products?  That’s a great question and one that I am asked often.  What most people don’t know is that there is a plethora of dairy-free foods that contain high amounts of calcium.  Up until about 10 years ago, I consumed large amounts of dairy products.  Unfortunately, those products did not agree with me.  Commercially produced cow milk is highly processed and is often times intolerable by most people.  So, it was one of the first things I gave up on my quest for better health.  I am not recommending everyone stop consuming cow products, I just want to educate you in other varieties of calcium rich foods that can help you reach your recommended daily requirements. Our bodies need calcium.  According to Dr. Sears, not only do we need calcium for strong bones and teeth, but it is also required for every cell in the body to function in a healthy way.  Calcium is used by nerves and muscles and it contributes to proper blood clotting.  Given all these very important functions of calcium, I make it a point to ensure I am getting enough.  I eat a well-rounded whole foods based diet.  That includes calcium rich foods that are produced from nature.  Fresh fruits, vegetables and legumes all have good amounts of calcium.  For an entire list of calcium-rich foods, click here.  Today’s post includes the calcium-rich foods that my family eats on a regular basis, but we do not limit our menu to just these ten.  It’s important to offer and try many different foods.  Add a few of these to your families meal planning and know that you are fueling their bodies with the proper nutrition.   Dairy-free Calcium Rich Foods 1.  Spinach – 1 cup – 24% DV 2.  Beet Greens – 1 cup – 16% DV 3.  Bok Choy – 1 cup – 16% DV 4.  Swiss Chard – 1 cup – 10% 5.  Kale – 1 cup – 9% DV 6.  Sesame Seeds – 1/4 cup – 35% DV 7.  Cabbage – 1 cup – 6% DV 8.  Brussels Sprouts – 1 cup – 6% DV 9.  Oranges – 1 medium – 5% DV 10.  Parsley – 1/2 cup – 4% DV   Here are a few of my recipes using these foods: Raw Kale Salad Sizzling Cabbage & White Beans Superfood Smoothie

5 reasons we don’t wear shoes in our home + Sophie Uliano’s Lemon Chia Seed Muffin Recipe

5 reasons we don't wear shoes in our home
5 reasons we don’t wear shoes in our home

 

This can be a touchy subject.  I am a Southern girl and hospitality is high on my list.  I would never want to offend or invoke feelings of discomfort to those I invite into my home.  But, when I can, I educate our house guests as to why I am politely asking them to remove their shoes at the door.  I have not always felt this way, but after many hours of research, I concluded that wearing shoes in the house is extremely bad for your health.  I have narrowed my research down to what I feel are 5 good reasons to promote dropping your shoes at the door.

1.  Bacteria on the bottoms of shoes  A large portion of the bacteria found on your shoes is from stepping on fecal matter.  It originates from public restroom floors or contact with animal fecal material from being outdoors.  The most common occurrence from this type of bacteria is  E. coli bacteria which can cause sickness including diarrhea and other illnesses according to the CDC.  This can be especially problematic for those who have young children that crawl and play along the floors.   This bacteria can be easily transmitted to tile and carpet.  Cleaning your floors and vacuuming your carpet will greatly cut down on the amount of bacteria in your home.

2.  Toxins on shoes – Shoes pick up all kinds of toxins in the course of a day.  Anywhere you walk, you are likely grabbing a toxin.  From the dry cleaners to the gas station, and everywhere in between, there are toxins.  Environmental pollution from spilled gasoline at the pump to walking through grass that has recently been sprayed.  All of it then comes right into your home.  This is probably the most important reason I initially began removing my shoes at the door.  These pollutants are extremely harmful to our systems and can potentially cause serious side effects.

3.  Dirty – I have two young boys.  Dirt is a constant.  If they wore their shoes in the house, I would be cleaning the floors all day long!  I believe this one is pretty self-explanatory.  No shoes=no dirt.

4.  General Health – I am a firm believer in the notion that not wearing shoes in the house makes for overall healthier people.  Given that we have discussed the fact that large amounts of bacteria and toxins travel on shoes, it makes sense to me that a home without shoes is healthier than a home with shoes.  I believe the instances of allergic reactions and respiratory issues as well as general sickness is much lower.

5.  Comfort – Whether you work outside the home or are a stay-home mommy, when you finish your workday, the first thing you want to do is take off your shoes and relax.  Make your home a haven of comfort.  Put a few pairs of comfy slippers by the door that you can slip into as soon as you walk inside.  You may even want to offer a pair to your guests if you feel they are uncomfortable removing their shoes.  Remember, hospitality for guests is still crucial.

 

Now for the good stuff.  One of the very first books I bought when I decided to follow a clean eating lifestyle was Sophie Uliano’s The Gorgeously Green Diet – How to Live Lean and Green.  I have prepared countless numbers of her recipes and they are all fabulous.  Her website www.SophieUliano.com is full of helpful ideas and perfect ways to eat and live a gorgeously green lifestyle.  She posted this Lemon Chia Seed muffin recipe on twitter last summer and my family fell in love with them.  I made a batch this week and she kindly gave me permission to share the recipe with you.  I hope you enjoy them as much as I do.

Sophie Uliano's Lemon Chia Seed Muffins
Sophie Uliano’s Lemon Chia Seed Muffins

Sophie Uliano’s Lemon Chia Seed Muffins

1/3 cup coconut oil

1 cup coconut palm sugar

2 eggs, beaten

2 cups sprouted spelt flour (just use Spelt if you can’t find the sprouted version)

1 tsp baking powder

1/2 tsp salt

grated zest of 1 lemon

1 TBSP vanilla extract

1/2 cup rice milk (I used almond milk)

2 TBSP chia seeds

Makes 6-8 medium muffins.  Preheat oven to 350.  Beat the sugar and oil in the food processor until creamy.  While the processor is still running, slowly add the eggs.  Finally, add the flour, baking powder, salt, lemon zest, vanilla extract and milk.  Process well.  Finally add the chia seeds and pulse just to mix them in.  Line a muffin tin with liners and fill each liner with the batter.

Bake for 15-20 minutes or until a toothpick comes out clean.  Serve immediately, or gently warm again before serving.