Foundations of Health

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  As we start the New Year, many of us take advantage of the opportunity to make a fresh start with New Year’s resolutions. Many resolutions relate to health, whether, being more active or having less junk food. Unfortunately, what may start with great drive can prove to be overwhelming within a few weeks. With these goals […]

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Rice Porridge

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1 cup brown rice flakes ¼ tsp cinnamon 1/8 tsp ground cloves 2 ½ cups boiling water ½ piece fresh fruit (apple/pear/banana) Place all ingredients except fruit into a pan, bring to a boil and simmer gently for 10 minutes, stirring occasionally Cut the fruit into pieces and add to the pan 2 min before […]

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Millet Porridge

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1 cup millet flakes 2 ¼ cups cold water Place all ingredients in pan, and bring to a boil, stirring Simmer gently for approx 10 minutes Serve plain, with soy/rice/almond milk or with fruit/nuts/seeds piled on top. These can be added during cooking for variety

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Easy Muesli

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7 cups millet flakes/oat flakes ½ cup sunflowers seeds/flax seeds 1 cup nuts (almonds/hazelnuts/walnuts) Mix all ingredients together and store in container Serve with soy/almond/rice milk, and fresh fruit if desired

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Healthy Truffles

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Makes 12 to 24 1-1/3 cups pitted dates ½ cup flaxseed ½ cup peanuts (or any other nuts) ½ cup dried cranberries ¼ teaspoon cinnamon ½ to ¾ cup GFCF peanut butter (or almond/hazelnut/cashew butter) 1 to 2 tablespoons flaxseed oil (optional) Cinnamon or unsweetened shredded coconut (optional) 1. Mash dates in a bowl with […]

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Homemade Ketchup

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Makes 1 to 1-1/2 cups 2 cups tomato juice 1-3 tablespoons white vinegar 1 bay leaf (optional) Salt and pepper to taste Honey to taste Soy-free fish sauce to taste (optional) 1. Mix all ingredients, except honey and fish sauce, and simmer on stove until thick, stirring with a slotted spoon to prevent sticking. 2. […]

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Homemade Mustard

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Makes ½ to ¾ cup 3 tablespoons tapioca flour 2/3 cup water ¼ cup dry mustard 1/3 cup vinegar 2 tablespoons honey ½ teaspoon salt 2 tablespoons fresh grated horseradish ¼ teaspoon ground turmeric 1/8 teaspoon paprika 1. Mix tapioca flour in ¼ cup of the water to form a paste and set aside. 2. […]

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Raw Energy Balls

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Makes about 1 dozen balls 1 cup raw almonds or walnuts 1 cup medjool dates, pitted ¼ cup raisins ¼ teaspoon cinnamon ¼ teaspoon ground cardamom ¼ cup raw almond butter Shredded organic coconut 1. In a food processor fitted with the ‘s’ blade, grind the almonds until finely ground. Add the dates, raisins and […]

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Lemon Basil Pesto

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Makes about 1 Cup ½ cup pine nuts 2 to 4 cloves garlic, peeled 1 to 2 teaspoons lemon zest ¼ to ½ teaspoon Herbamare or sea salt 3 cups tightly packed fresh basil leaves ¼ cup extra virgin olive oil 2 to 4 tablespoons fresh lemon juice 1. Place the pine nuts, garlic cloves, […]

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Beef and Barley Stew – Slow cooker

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Serves 8 2 tablespoons olive oil 2 pounds trimmed stewing beef in 1 inch cubes 8 ounces mushrooms 3 onions, finely chopped 4 stalks celery, diced 4 carrots, peeled and diced 4 cloves garlic, minced 4 sprigs fresh rosemary or 2 teaspoons dried, crumbled 1 teaspoon cracked black peppercorns 1 cup barley, rinsed 3 cups […]

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