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Fall

Pear Spiced Protein Muffins

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Pear Spiced Protein Muffins

I usually drag my feet/ never get around to adding the recipes that you all ask for.But 'tis the season for sharing (and for baking!) So if we treat, make it a wholesome treat!

To me the perfect muffin has the following components: 1) Packed with secret super-foods 2) Minimal and natural sugar 3) High in protein 4) Contains fresh fruit 5) An interesting texture

I put this little combination together while doing the unspeakable: mixing and matching baking recipes. And guess what? It was a major win! It's super flavorful, has unexpected crunch and enough protein that you can actually eat it for breakfast without feeling guilty. Not to mention it filled my house with an incredible holiday scent.

Please be brave to substitute ingredients within their types (but not their amounts.) That means if I suggest amaranth (and you say "what the heck is amaranth?"), but have another similar grain like millet or rye flakes, then go for it! If I suggest pumpkin seeds (because they are packed with Vitamin A and Zinc for immunity), but you'd rather have a seasonal hazelnut, be my guest!

Being brave in our cooking allows us to take ownership with what we do, and learn to fall in love with healthy food. My ultimate goal for you this winter is to remove the struggle from your relationship with health and replace it instead with enjoyment. Hense, healthy holiday muffins.

Enjoy!

Pear Spiced Protein Muffins

Ingredients 3/4 cup dried amaranth or millet or rye flakes 1 cup gluten-free flour (I use Wholesome Chow High Protein Baking/ Pancake mix because of its high protein content + it's gluten-free. But I'd also suggest the Thomas Keller GF flour mix) 1/2 cup additional gluten-free flour (coconut flour, spelt, rye) If you are not GF, feel free to add whole-wheat pastry flour 2 tsp cream of tartar (optional) 3/4 tsp baking soda 2 tsp baking powder 1/2 tsp ground cardamom 1/2 tsp ground nutmeg (freshly grated preferred) 3/4 tsp kosher salt 1 cup of grated firm pear (aprox 1-2) 3/4 cup natural cane sugar (tubinado), honey or maple syrup (you can also can sub loosely packed dates) 6 Tbs coconut oil 1 cup yogurt, Kefir or coconut milk OR *gasp*, coconut milk eggnog (serious yum / slightly less healthy due to sugar content) 2 large eggs beaten 1 1/2 tsp pure vanilla extract 1 cup toasted pumpkin seeds

*Notes: 1) Chose the firmest pears you can and save the grating until the last possible moment to keep them from going brown. 2) I highly suggest the naughty addition of vegan eggnog, but be sure to minimize your sugar to 1/2> cup if you do. 3) This recipe makes approximately 12 standard muffins

Instructions

Preheat oven to 425.

Mix dry ingredients in a bowl. Set aside - Raw amaranth, flours, cream of tartar, baking soda, baking powder, salt, cardamom, nutmeg

Add sugar to a large bowl then melt coconut oil. Spoon tablespoons into the sugar and mix well. Then whisk in milk of choice, beaten eggs and vanilla. Lastly, grate 1 cup of fresh pear and then fold in gently. Be careful not to over mix.

Meanwhile, lightly toast your pumpkin seeds using the same coconut oil pan. Toast for 1-2 mins shaking often.

Mix in 1/2 the toasted pumpkin seeds to your mix. Reserve the 2nd half as a topper for each muffin.

Oil your muffin tin with coconut oil and fill the cups almost the top. Sprinkle each muffin with the remaining pumpkin seeds.

Put the muffins into the oven and immediately turn temperature down to 375. Bake for 22-27 minutes or until golden brown and feel firm to the touch. Or use the handy tooth pick trick: poke it in the middle, if it comes out clean it is ready. We all know that one, right?

When the muffins are ready, pull them from the oven and let them cool for 10 minutes. They will keep for 2 days if you store them in an airtight container or they freeze beautifully!

I like to serve these muffins with my immunity Rose Hip Jam so that I boost my health and lower my guilt, because I want to enjoy every fruit of my labor.

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In case you're wondering about my flour choice, here is a great high protein mix!

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Shitake Mushroom Immune Boosting Soup

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Shitake Mushroom Immune Boosting Soup

Being sick is the worst! So I'm sharing a nutritious recipe to help you stave off the next cold. When you are fighting the latest seasonal bug, there is much you can do to boost your immune system using just the ingredients you have in your cupboard. This soup combines many of my favorite immune boosters like shiitake mushrooms, bone broth and ginger. Each of these foods have medicinal properties that promote strong immune response to viruses, lower inflammation in the respiratory system, and help you get all your needed vitamins and minerals through real food.

While you certainly can get away with using store-bought broth, I'd encourage you to adopt the habit of making homemade broth with your vegetable and/or bone scraps. Here is the full recipe for how to make broth from scratch.

Can a mushroom day keep the doctor away? Maybe! Shitake mushrooms are well researched for their immunosuportive and antiviral agents. During flu season, eat a variety of asian mushrooms every week. (Try shiitake, maitake, reishi and cordyceps.)

Ingredients 2 tbsp coconut oil (or grapeseed/ olive) 1 jalapeno, seeds removed, green flesh minced 1-2 tbsp ginger, peeled and minced 2 tbsp garlic, minced 2 green onions chopped (green and white sections) 1 lb shiitake mushrooms, wiped of dirt and chopped into slices. 2 1/2 quarts homemade stock (bone or a vegetarian mineral broth) 2 tbsp tamari (a gluten free soy sauce) 2 lemons, juiced 2 lemons, zested 1 block soft organic tofu (preferably Hodu brand) 2 cups carrots, shredded Fresh ground black pepper

Directions In a stockpot over medium heat, melt your oil and swirl to coat the bottom of the pan. Next add your minced jalapeño, ginger, garlic and the white part of your green onions and sauté until soft and smelling delicious. Then add shiitake mushrooms and sauté another 2 minutes, until they are softened.

While this is happening zest and then juice your lemons and set aside.

Now add your add your stock and tamari to the cooking vegetables, bring to a simmer and cook for about 5-10 minutes while the soup reduces.

Add lemon juice, tofu and carrots and cook gently for 2-5 more minutes to heat tofu. Season with black pepper.

Ladle this nourishing soup into your favorite bowl, garnish with green scallion and lemon zest, and eat wearing cozy socks. Feel better!

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Beet-O De Gallo

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Beet-O De Gallo

For me, beets are nostalgic. They remind me of family dinners and of my father.  Even way out in Hawaii, he always managed to bring beets to our table, along with stories of Californian farming and summers spent on river bottoms.  Lately, in my house, beets have been finding their way into the most unexpected of dishes.  New favorite: using rich, tangy and colorful beets to liven up salsas.  Take this delectable Beet-O De Gallo: Beet-O De Gallo

INGREDIENTS

1 1/2 cup diced tomatoes (1-2 tomatoes)

1 cup of diced, roasted beets

1/4 cup diced red onion

1 tablespoon diced jalapeño

1 tablespoon minced garlic

Two small limes, juiced

3 tablespoons loosely chopped cilantro

Salt and pepper to taste

DIRECTIONS

1) To roast beets, first wash, then place in a large piece of tinfoil. Drizzle them with olive oil, salt and pepper and loosely wrap the tinfoil around them. Beets should be roasted at 400 for 20-40 minutes (or until they can be easily pierced).

2) Once the beets are soft, remove them from the oven and foil and let them cool for 5-10 minutes.

3) While the beets are cooling, combine all other ingredients in a bowl to make a classic Pico de Gallo base.

4) When the beets are cool enough to handle, peel.  If fully cooked, this should be easy enough to do with just your hands, although a small paring knife can be used as well.

5) After removing the skin, dice the beets and mix them into your tomato salsa base.

6) Transfer all ingredients to your serving bowl and season with salt, pepper and fresh chili powder to taste.

*My favorite way to eat this salsa is on a veggie-heavy tostada!

 

The Skinny

Why eat beets? Because beets, (especially the greens), are packed full of vitamins C, A, calcium and iron.  They also have high levels of folic acid, magnesium and potassium and are excellent sources of fiber.  They have long been used in treating liver disorders, by stimulating detoxification as well as for lowering cholesterol.

Beets have also gained attention for their anti-cancer properties.  The bright red pigment that gives beets their color, AKA betacyanin, is a powerful antioxidant and cancer-fighting agent.  Betacyanin works to inhibit cancer-causing cell mutations, specifically in the stomach.  To top it all off, the excellent fiber found in beets helps to increase bowel function and heighten detoxification, helping to cleanse the body of its toxins. (Micheal Murray, 2005)

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