Cherry Plum Ice Cream (dairy, gluten, soy and refined-sugar FREE!)

PREP TIME:  30 minutes     BLEND & FREEZER TIME: 3+hours

Nutritional Bites

I love using cashews in raw desserts; Since they are a plant protein source they provide amino acids, essential for our daily energy needs. They also help slow down sugar absorption which means we can happily indulge without the possibility of sugar crash on the horizon. Parents - you especially have to love this outcome! 

Ingredients

1.5 cups of cashews (soaked for 2 hours, then drained and rinse with fresh water)
3 cups of fresh cherries, pitted and coarsely chopped OR 1 cup of dried cherries marinated in 1 tablespoon of orange juice for 2 hours
3 red plums, skins left on and chopped coarsely
1 can of full cream coconut milk (look for BPA-free lined cans to cut down on heavy metal toxicity)
1/2 cup of coconut palm sugar
1/4 cup of maple syrup
2 teaspoons of almond extract (this really sets off the taste so don't be tempted to leave it out)
1/2 teaspoon xanthan gum (helps make it creamy and thick)

Let's Blend!

1. In a small bowl, mix 1/2 cup of coconut milk with the xanthan gum, until smooth.
2. Using a blender, combine the cashews, remaining coconut milk, maple syrup, palm sugar, almond extract and the coconut milk/xanthan gum mixture then blend until smooth and creamy.
3. Add the fruit using the pulse button - you want to keep some small pieces intact for some bit-size fruit texture.
4. Pour the mixture into your ice cream maker and mix for 30 - 45 minutes, depending on the manufacture's instructions.
5. Ladle into a glass dish with a lid and freeze. Allow at least 10 minutes to soften, before serving yourself a big scoop! (or two ...!)   

Wonderful Watermelon Radish Salad

PREP TIME: 15 MINUTES     SERVES: 2

I always like to try different veggies and fruits that I am unfamiliar with and so when I cut into this beauty a few years ago, I was amazed by its vivid colour. Then I found out that it had special qualities to boot (see below).  So I created this very easy salad which allows the vivacious colour to shine through. 

NUTRITIONAL BITES

Known for its antioxidant qualities that help prevent infections such as the common cold and flu, Watermelon Radish miraculously appears in the Spring and Fall, just when we need it

Hemp Seeds provides Omega-3 and Omega-6 fatty acids, critical for heart and brain function and in removing cholesterol from the blood

INGREDIENTS

1 medium watermelon radish (cream & green skin with a burst of purple inside), peeled
1 medium carrot, scraped
¼ cup raisins or sultanas
1 tablespoon of hemp seeds
Large sprig of mint, finely chopped

DRESSING
1 tbsp organic unrefined olive oil
1 tbsp unrefined toasted sesame oil
2 tsp lemon juice
Himalayan for Celtic salt and ground black pepper 

LET'S COOK!

1. Grate up the watermelon radish and carrot (or you can use a mandolin and cut into long thin strips) and place in a small serving bowl with the raisins

2. Mix together the olive and sesame oil, lemon juice, salt and pepper. Pour over the raw veggies, add the hemp seeds and mint and mix together thoroughly to allow the flavors to infuse.

Herby Almond Crackers

PREP: 20 minutes:   BAKING TIME:  1.5 hours  MAKES: 15-20 yummy crackers 

What to do with that leftover but highly nutritious almond meal after making almond milk?  Make delicious crackers … that’s what! And these crackers couldn’t be easier to make! 

NUTRITIONAL BITES

Almonds are naturally high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease. Almonds' ability to reduce the risk of heart disease may also be partly due to the antioxidant action of the vitamin E found in almonds. They are also an excellent source of phytoestrogens making them a perfect food for combating menopausal symptoms.

Ingredients

1 cup of almond meal  (left over from making 1 cup of almond milk - squeezed out to the last drop!)
2 tablespoons of good quality extra virgin olive oil
1 tablespoon of tahini
1 clove of garlic, minced
1 tablespoon of sesame seeds
1 tablespoons of nutritional yeast
2 teaspoons of chia seeds (ground)
3 teaspoons of dried rosemary
2 teaspoons of tamari
1 teaspoon of chili flakes
1 teaspoon each of dried oregano and marjoram
½ teaspoon of Celtic sea salt and black pepper

Let’s Bake!

1. Turn the oven on to 275F (250F convection) and mix all the ingredients together in a medium size bowl into a 'dough' (I find a fork works well) and then let it sit for 10 minutes (so the chia seeds can absorb the liquid and bulk up). 
2. Tear off two dinner-plate sized sheets of parchment paper (preferably chlorine-free/unbleached) and spoon the cracker dough on top of one of them, shaping it into a square.
3. Place the second sheet of parchment paper on top of the dough and roll it out into the thickness of two stacked coins - you don't want it too thin and fall apart. I like to take the edge of the parchment paper and pull it up against the edge of the dough to create a straight edge. It looks a lot more professional this way! 
4. Now take off the top sheet and using a knife, score the dough into squares of your desired size – but be careful not to cut all the way through or it will fall apart when you flip it during baking. 
5. Prick each individual square several times with a fork (this will allow the air to penetrate the dough and help dry it out).
6. Place the dough (still on the parchment sheet) into the middle of the oven (you can sprinkle more rosemary over the crackers at this point) and cook for 45 minutes, then take out and carefully flip the crackers over (to flip, I place the other sheet of parchment paper back on top, hold both pieces tightly together and flip). Cook for a further 45 minutes or until the crackers are a light golden brown and crispy. Now it’s time to find your most delicious dip or nut butter and pair it with your cracker creation.

The Rescuer

PREP TIME: 15 MINUTES

NUTRITIONAL BITES

Beets are of course, near and dear to my heart.  I love to juice with them because they have so much to offer our bodies, such as their ability to purify our blood and liver. This is due to the Betalin pigments in these plant kingdom jewels that supports the body's detoxification process. Be forewarned - this juice is a a little more intense, with the addition of dandelion leaves which are a little bitter but also do a fabulous job of supporting liver detoxification.  I have no hesitation in turning to The Rescuer at any time but this juice is especially appreciated after a night of over-indulgence!

INGREDIENTS

1 whole beet, unpeeled (rough ends cut off)
15 or so dandelion leaves
5 sticks of celery
1/2 lemon with rind
1 apple or pear

LET'S JUICE!

1. Juice the soft fruit first (apple/pear) then follow up with the beet, dandelion leaves and lemon. I like leaving the celery till last as I find it cleans out any remaining veggie pieces that may be stuck in the tube.

2. Drink up!

Sweet Potato Black Bean Burger

PREP TIME: 40 MINUTES (+ 30 mins cool down)   COOK TIME: 24 MINUTES IN OVEN or 6 MINUTES ON STOVE TOP

NUTRITIONAL BITES

Black beans are always in my freezer, ready to go.  As with all beans, they are an incredible source of fibre which slows down digestion and helps to make one feel fuller - great for weight management. Beans hold some hefty 'real estate' on preventing sugar crashes with their low glycemic, high protein levels; I always recommend them in school lunches as they are really good for keeping the kids focused at school - not always an easy task! 

INGREDIENTS (makes 6 patties)

½ cup quinoa
1 large sweet potato (approx. 1 cup)
1 can black beans, rinsed and drained (or 1¾ cups cooked beans)
1 cup cremini mushrooms +1 tsp. coconut oil
½ cup diced red onion (approx. ½ onion)
2 cloves garlic
½ cup parsley
1 tsp. cumin
½ tsp chipotle powder
¼ tsp. cayenne powder
½ cup oat flour (using steel blade, grind down 1 cup of oats in a food processor until fine) OR whole wheat flour
1 tsp. Celtic sea salt 

LET'S COOK!

The day before making these burgers,  I roast the sweet potatoes and make the quinoa which saves me a little time. I suggest doubling up on both these ingredients as you will find plenty of ways to use them or alternatively freeze them ready for your next batch of patties. 

1. Set the oven to 350F then cut the sweet potatoes in half and lay them flesh down on a tray lined with parchment sheet. Roast the sweet potatoes for 30 minutes or until they are tender when squeezed. Remove the skin when they have cooled

2. Whilst the sweet potatoes are roasting, rinse the quinoa with cold water in mesh strainer. In a medium saucepan, bring 1 cup of water to a boil. Add in the quinoa and bring mixture to a boil. Cover, reduce heat to low and let simmer for 15 minutes or until quinoa has absorbed all of the water. Remove from heat and fluff quinoa with fork; place in large bowl and cool for about 10 minutes

3. Dice the mushrooms finely and sauté with one teaspoon of coconut oil in a small pan, for 3-4 minutes

4. Meanwhile finely dice the onion, mince the garlic, chop the parsley and toss into a large mixing bowl, along with the sautéed mushrooms

5. Add in the black beans, cooked sweet potato, quinoa, cumin, cayenne, chipotle powder and salt, then mix together well with a large spoon making sure the sweet potato is properly mixed in, not lumpy

6. Finally add the oat flour (or whole wheat flour) and mixture in well

7. Wet your hands and form 6 patties, slightly smaller than the burger buns. Refrigerate for at least 30 minutes to help the patties bind together

8. Heat oven to 350F. Place the patties on a tray lined with parchment paper and cook for 12 minutes, then flip and cook for another 12 minutes. Alternatively pan fry for 3 minutes per side on medium heat. Serve it with sliced tomatoes, sprouts, pickles and spinach leaves or your fav condiments.