Category Archives: Recipes

Cottage Cheese Berry Crepes

Cottage Cheese Berry Crepes

Thin egg crepes are prepared and then filled with a lemon-flavoured cottage cheese and sliced berry mixture, then rolled up and cooked on hot skillet, These crepes are so delicious they can be enjoyed as a dessert and nutritious enough they can be served for breakfast.

Cottage Cheese Berry Crepes

Ingredients             Makes:  6 crepes             Time: 1 hour
~Cottage Cheese and Fruit Filling~
1 (16 ounce) container 2% cottage cheese
2 Tbsp maple syrup
1 tsp lemon juice
1 egg yolk
1/2 cup fresh blueberries
1/2 cup fresh strawberries, sliced
~Dessert Crepe Ingredients~
1 1/2 cup all-purpose flour ~or~ spelt flour
1 Tbsp cane sugar
1/8 tsp sea salt
3 eggs
3/4 cups milk
3/4 cup purified water
3 Tbsp unsalted butter, melted
3 Tbsp coconut oil ~or~ avocado oil  (for frying)

Instructions
Prepare Cottage Cheese and Fruit Filling. In a medium-sized bowl add the 2% cottage cheese. Add the maple syrup and lemon juice to the cottage cheese and mix in. In a small bowl add the yolk of an egg, discarding the rest; mix and then stir into cottage cheese until well combined. Slice strawberries and then add the fruit also to the cottage cheese mixture; then set aside.

Prepare the Dessert Crepes. In a medium-sized bowl, sift together flour, sugar and sea salt. In a large mixing bowl combine the eggs, then pour in the flour and mix well until smooth (mixture should be thick). Combine milk and water; then slowly pour into flour and egg mixture, mix and whisking until smooth. An electric hand mixer or an immersion hand blender can be used. Pour in the melted unsalted butter and whisk until smooth.

Heat a large frying pan on medium-high heat (5 to 6 on electric stove), then add about 1/2 teaspoon of coconut oil. A large soup ladle can be used to pour the batter into the pan. Pour about 1/2 cup of batter into the pan and gently tilt the pan, swirling in a circular motion so that the batter coats the surface evenly.

Cook the crepe for about 1 to 2 minutes or until the bottom is light brown. Loosen the crepe with a large flat spatula, and then turn the crepe over and cook its other side for about 1 minute. When crepe is finished cooking, transfer to a large plate lined with a paper towel.

Add another 1/2 teaspoon of coconut oil to the frying pan and repeat the process, starting with adding another 1/2 cup of batter to the hot frying pan. Transfer all the cooked crepes to the plate and then cover with a clean dish-towel to keep them warm and moist.

Put the Crepes Together. To fill, place a crepe in front of you and add about 1/3 cup of the cheese/fruit filling lengthwise in the center of the crepe. Fold in one end then bring one side over and tuck around the filling. Next tightly roll the crepe to seal the filling in, and then set aside on a plate. Repeat until all crepes are filled and rolled.

Heat 1 teaspoon of coconut oil in a large skillet over medium-low (4 on electric stove) heat, and then place a couple of the filled crepes into the hot skillet. Pan-fry the crepes until a light golden brown on both sides, about 2 to 3 minutes per side, then transfer to a serving plate. Repeat until all crepes are cooked. Enjoy cottage cheese berry crepes hot or cold.

Recipe shared by: J. Marshall

Nutritional Information

*This recipe is an excellent source for the essential nutrients: Vitamin C, Vitamin K1 and Calcium.

Visit the:

Article Archive – View our health reference articles on how to maintain a well-balanced diet, the nutritional value of essential nutrients, nutrient-rich foods and the beneficial foods that can help in the healing of chronic disease and illness.

Recipe Archive – View all of our delicious healthful recipes.

Home – Go to top of the home page.

~Eat Well, Live Well, Be Well~

Cream of Cauliflower Soup

Cream of Cauliflower Soup

 

Creamy cauliflower soup made with all the warm traditional flavourings of home. For a dairy-free soup, try substituting the milk for coconut milk!

 

 

Cream of Cauliflower Soup

Ingredients             Makes: 6 servings               Time: 1 hour
1 head cauliflower, trimmed of stalks and chopped
1 sweet onion, diced
3 garlic cloves, finely diced
1 carrot, chopped into 1/4-inch to 1/2-inch pieces
1 celery stalk, chopped into 1/4-inch to 1/2-inch pieces
4 cups vegetable broth
2 Tbsp unsalted butter + 2 Tbsp unsalted butter
2 Tbsp brown rice flour ~or~ all-purpose flour
1/4 tsp thyme powder
1/4 tsp sea salt or to taste
black pepper to taste
1 cup milk ~or~ 1 can of coconut milk
1/4 cup fresh parsley, chopped
2 to 3 Tbsp fresh dill, chopped (garnish)

Instructions
Prepare vegetables. Cut the cauliflower heads off the stalks and clean, discarding the rest. Cut the cauliflower into 1-inch to 2-inch pieces. Place the cleaned cauliflower florets into a steamer and steam for about 5 to 7 minutes, or when the thick part of the cauliflower can be easily pierced with a fork. Remove the steaming basket from the pot and allow cauliflower to cool for 5 to 10 minutes.

Dice up a sweet onion and put aside in a small bowl. Finely dice the garlic and chop the celery and carrot and put all together in a medium bowl. Chop up parsley and put aside in its own bowl.

In a dutch oven or large soup pot, warm vegetable broth over medium-high heat, when it begins to boil, reduce to a low simmer and cover with a lid.

Sauté vegetables. In a skillet over medium-low heat (4 on dial of electric stove), melt a couple tablespoons of butter. Add the diced onion and cook for about 4 to 5 minutes or until onions have started to soften and turn translucent. Add the finely diced garlic, chopped carrots and celery and cook for another 5 to 6 minutes, stirring occasionally to prevent burning. The vegetables should not be fully cooked through but have softened. Transfer sautéed vegetable mixture to bowl and allow them to cool for about 5 minutes.

Thicken broth. In a medium sized bowl combine flour, sea salt, black pepper and thyme powder and mix to combine. In a small skillet melt two tablespoons of butter over low heat (3 on electric stove), then add flour mixture to the butter and stir to combine. Then add 1/4 cup of the soup broth to the pan and mix to combine with the flour mixture.

When mixture is combined then add another 1/4 cup of soup broth and whisk until combined. Repeat process a couple more times until 1 full cup of soup broth has been whisked into the flour mixture. The flour/broth mixture should be thick but smooth. Add this thickened mixture back into the large soup pot and mix until combined.

Finely chop vegetables. Place the cooled cauliflower in a food processor and gently chop up the cauliflower fine but not into a puree. Then add the sautéed vegetable mixture and gently chop vegetables to only reduce their size by half and no more. This soup is intended to have a little texture and the chopped carrot and celery also add some nice colour to this otherwise colourless soup. Add this finely chopped vegetable mixture to the warmed vegetable broth and stir to combine. Lastly add chopped parsley and the coconut milk to the soup mixture and stir until combined.

Allow soup to simmer on low for about 15 minutes. Give the soup a final taste test and adjust seasonings to suit taste. Serve soup warm in bowls with a sprinkling of dried or fresh dill leaf for a garnish.

Recipe shared by: J. Marshall

Nutritional Information

*Cauliflower is an excellent source for the essential nutrients Vitamin C and Vitamin K1.

Visit the:

Article Archive – View our health reference articles on how to maintain a well-balanced diet, the nutritional value of essential nutrients, nutrient-rich foods and the beneficial foods that can help in the healing of chronic disease and illness.

Recipe Archive – View all of our delicious healthful recipes.

Home – Go to top of the home page.

~Eat Well, Live Well, Be Well~

Rainbow Vegetable Stir-Fry with Noodles

Rainbow Vegetable Stir-Fry with Noodles

 

A colourful display of sweet and spicy stir-fried vegetables served with vermicelli rice noodles and garnished with sesame seeds.

Rainbow Vegetable Stir-Fry with Noodles

Ingredients                 Makes: 4 servings                  Time: 1 hour
~ Sauce ~
1/2 tsp sesame seed oil
2 tsp honey, liquid
1 Tbsp lemon juice
2 Tbsp purified water
2 Tbsp soy sauce
1 tsp arrowroot starch ~or~ cornstarch
~ Stir-fry Vegetables ~
1/4 cup red cabbage, shredded
1 to 2 carrots, diagonally sliced
1 celery stalk, diagonally sliced
1/2 red onion, julienne
1 red pepper, julienne
3 garlic cloves, finely diced
2 Tbsp ginger root, thin julienne 1/2-inch matchsticks
1/4 cup pineapple, chopped into 1/2 to 1-inch pieces
1/4 cup fresh cilantro and parsley, chopped
4 servings of vermicelli rice noodles
2 Tbsp avocado oil ~or~ coconut oil (for frying)
1 tsp sesame seeds (garnish)

Instructions
Prepare the stir-fry sauce. In a bowl, mix together the sesame seed oil and the honey, stir in the starch, then slowly add the soy sauce, water, lemon juice and mix until combined.

Prepare the vegetables. Thinly shred 1/4 cup of red cabbage, diagonally slice carrots and celery and put aside in a bowl. Julienne a red onion, red pepper and ginger, then finely dice the garlic and put together in a bowl. Chop the pineapple into 1/2 to 1-inch pieces and put aside in another bowl. Chop up the herbs and set aside in their own bowl.

Prepare the rice noodles. Place the rice noodles in a deep mixing bowl. Bring some lightly salted water to a boil and pour over the rice noodles until completely submerged. After 30 seconds, give the noodles a stir with a fork to loosen them up. Rice noodles cook in just a couple minutes, so keep an eye on them.

Slightly under-cook the noodles as they will absorb more moisture when they are added to the stir-fry later on. When noodles have reached the right consistency, immediately drain them through a colander and run under cool water to stop them from cooking further. Toss the noodles with a just a bit of olive oil to keep them from clumping together if you’re not using them right away.

Stir-Fry the Vegetables. It is important to move quickly when preparing a stir-fry to avoid over-cooking the vegetables. Heat the oil in a large skillet or wok over medium-high heat (6 on electric stove dial). Add the bowl of shredded red cabbage, carrots and celery and cook for about 2 to 3 minutes. Flip, toss and stir the vegetables constantly with wooden spoons while cooking to prevent burning and to cook vegetables evenly. Keep the vegetables separate from each other to avoid causing them to sweat instead of fry.

Next add the bowl of red onion, red pepper, garlic and ginger and cook vegetables for about another 2 minutes, continuing to stir vegetables with a wooden spoon. The garlic and ginger should be fragrant, this is when we add the pineapple and cook for another minute.

Add stir-fry sauce. The vegetables should be tender but still crisp. Add the prepared stir-fry sauce while stirring constantly, flipping the vegetables to evenly coat. Cook for about 30 seconds and then remove stir-fry from heat. The vegetables should smell amazing and evenly covered in the stir-fry sauce. Transfer most of the vegetables to a bowl, stir in the chopped herbs and then cover to keep warm.

Add the noodles to sauce. Add the rice noodles to the remaining stir-fry and stir and toss to coat and evenly heat-through. Add a sprinkling of soy sauce if needed. Cook for just 1 minute until noodles have warmed through then immediately remove from heat. Transfer cooked noodles to a serving plate, layered with the vegetables set aside in the bowl and then garnish with a sprinkling of the sesame seeds.

Recipe shared by: J. Marshall

Nutritional Information

*This recipe is an excellent source for the essential nutrients: Vitamin A, Vitamin B1, Vitamin C, Vitamin K1, Folate and Iron.

Visit the:

Article Archive – View our health reference articles on how to maintain a well-balanced diet, the nutritional value of essential nutrients, nutrient-rich foods and the beneficial foods that can help in the healing of chronic disease and illness.

Recipe Archive – View all of our delicious healthful recipes.

Home – Go to top of the home page.

~Eat Well, Live Well, Be Well~

Sweet Pea and Potato Curry

Sweet Pea and Potato Curry

 

Potatoes and sweet peas are lathered in a creamy curried tomato sauce in this tasty vegetarian side; best enjoyed with rice or naan bread.

Sweet Pea and Potato Curry

Ingredients             Makes: 4 servings              Time: 1 hour
2 Tbsp avocado oil ~or~ coconut oil ~or~ extra-virgin olive oil
1 red onion, diced
3 garlic cloves, minced
2 Tbsp yellow curry powder
5 potatoes, peeled and cut into 1-inch chunks
2 tomatoes, chopped fine
1/4 tsp turmeric powder
1/4 tsp coriander powder
1 tsp honey
1/4 tsp sea salt
pepper to taste
1 cup purified water ~or~ vegetable broth
1 cup sweet peas
1/3 cup plain unsweetened yogurt
1/4 cup fresh parsley and/or cilantro, chopped

Instructions
Prepare ingredients. Dice onion and set aside in small bowl. Mince garlic and set aside in a different small bowl. Clean potatoes, peel and cut into 1-inch chunks, also set aside in their own bowl. Finely chop the tomatoes and set aside.

Making the stir-fry. Heat 1 tablespoon of oil in a deep skillet over medium-low heat. Add onion and slow cook to prevent burning for about 5 minutes or until the onion softens. Next add the minced garlic, about 1/4 cup of the purified water and 2 tablespoons of the curry powder; mix to combine. Cook the curry powder for 30 seconds to about 1 minute, it should become fragrant, then add the chopped potatoes. Stir or toss the potatoes gently until they are covered in the seasoning.

Increase the heat on the element to a medium heat. Cook the potatoes for a couple of minutes, stirring occasionally. Then add the finely chopped tomatoes and the turmeric, coriander seasoning, honey, sea salt and pepper; then stir to combine. Lastly mix in the remaining 3/4 cup of purified water.

Reduce heat to low, cover with a lid and allow the potatoes to cook in this mixture for 8 to 10 minutes or until potatoes begin to soften, but are still firm. Check and stir periodically to prevent burning. When potatoes are ready, remove the lid and add the sweet peas to the mixture; allow to cook for a couple of minutes. Next add the yogurt and the fresh chopped herbs, mix to combine. Allow mixture to cook for a couple more minutes before giving it a taste test. Adjust the seasonings to suit personal taste.

Serve. Serve this curry dish hot with prepared rice or naan bread.

Recipe shared by: J. Marshall

Nutritional Information

*Potatoes are an excellent source for the essential nutrient Vitamin B6.
*Peas are an excellent source for the essential nutrients: Vitamin B1, Vitamin K and Vitamin C.

Visit the

Article Archive – View our health reference articles on how to maintain a well-balanced diet, the nutritional value of essential nutrients, nutrient-rich foods and the beneficial foods that can help in the healing of chronic disease and illness.

Recipe Archive – View all of our delicious healthful recipes.

Home – Go to top of the home page.

~Eat Well, Live Well, Be Well~

Broccoli and Cauliflower Lasagna

Broccoli and Cauliflower Lasagna

 

A vegetarian lasagna with a sautéed mushroom base mixed in a chunky seasoned tomato sauce then layered with a broccoli and cauliflower cottage cheese center and topped with more tomato sauce and mozzarella cheese.

Broccoli and Cauliflower Lasagna

Ingredients                 Makes: 6 servings                  Time: 2 hours
10 to 12 lasagna noodles, prepared according to package instructions
2 cups seasoned tomato sauce      *See recipe below
2 Tbsp unsalted butter + 2 Tbsp extra-virgin olive oil
1 large sweet onion, diced
1/2 green bell pepper, diced
4 garlic cloves, minced
25 crimini mushrooms, peeled and sliced
1 1/4 cup broccoli, chopped
1 1/4 cup cauliflower, chopped
2 cups 2% cottage cheese
1 egg, mixed
sea salt, black pepper to taste
1 1/4 cups mozzarella cheese, shredded

Instructions
Prepare the ingredients. Start by dicing the onion and putting aside in a bowl. Mince the garlic and dice the pepper, then set aside together. Wash, peel and slice the mushrooms and transfer its own bowl. Chop up the broccoli and cauliflower into 1-inch pieces and put aside together. Shred the mozzarella and also set aside. Mix 1 egg and leave in a small bowl. Prepare the noodles as instructed on packaging and put in a container with a lid to keep warm.

Warm tomato sauce. In a large saucepan, warm the seasoned tomato sauce over medium heat. Stir sauce occasionally, when sauce begins to bubble, reduce heat to low and cover with a lid. Stir on occasion to prevent bottom from burning and to keep evenly heated.

Preheat oven and prepare casserole dish. Preheat oven to 350 degrees Fahrenheit. Move oven rack to the center of oven for lasagna when ready. Rub coconut oil or butter on inside of casserole dish to prevent food from sticking.

Sauté vegetables for sauce. In a skillet over medium-low heat, melt 1 tablespoon of butter and then mix in 1 tablespoon of olive oil. Add the diced onion and cook for 8 to 10 minutes or until onion becomes transparent; stirring occasionally to prevent burning. Add minced garlic and bell pepper and cook for a few minutes longer. When garlic, pepper and onions have softened, remove from heat and stir into the seasoned tomato sauce.

Sauté mushrooms. Add another tablespoon of both butter and olive oil to the skillet and mix together. Increase heat to medium and then add the sliced mushrooms and a sprinkle of salt, then mix to evenly coat in the butter mixture. Stirring frequently, cook the mushrooms for 8 to 10 minutes, or until moisture has been released by the mushrooms and a light golden coating begins to form. Transfer mushrooms to a small bowl and cover to keep warm.

Prepare filling. Mix together in a medium-large bowl the egg, cottage cheese and a couple sprinkles of sea salt and black pepper. Then add the chopped broccoli and cauliflower, and 1/4 cup of the shredded mozzarella cheese to the cottage cheese mixture and stir well to combine.

Layer the lasagna. Pour half of the seasoned tomato sauce into a separate bowl and then mix in the mushrooms. In a (10 by 12) lasagna dish add the tomato sauce with the mushrooms and spread out evenly. Add a layer of 5 to 6 prepared lasagna noodles on top of the mushroom sauce mixture.

Next evenly spread the broccoli and cauliflower mixture on top of the noodles and gently press down with a large spoon. Add another layer of the remaining lasagna noodles on top of the broccoli / cauliflower mixture.

Now pour the remaining sauce on top of this layer of noodles and spread out evenly. Top this with 3/4 cup of the shredded cheese, reserving 1/4 cup for the top again later.

Bake the lasagna. Cook the lasagna on the center rack in a preheated oven for 50 to 60 minutes. Check for readiness by taking the lasagna out of the oven and making sure there is no access liquid in the casserole dish; the cheese should also have turned a light golden colour but should not be burnt. Sprinkle on the 1/4 cup of reserved cheese, then transfer the lasagna back into the oven to finish cooking for 10 to 15 minutes longer.

Serve the lasagna. Remove the lasagna from the oven and allow it to cool for 10 to 15 minutes before cutting and serving.

Recipe shared by: J. Marshall

*Check out our Seasoned Tomato Sauce Recipe!

Nutritional Information

*This recipe is an excellent source for the essential nutrients: Vitamin C, Vitamin K, Folate, Selenium and Calcium.

Visit the:

Article Archive – View our health reference articles on how to maintain a well-balanced diet, the nutritional value of essential nutrients, nutrient-rich foods and the beneficial foods that can help in the healing of chronic disease and illness.

Recipe Archive – View all of our delicious healthful recipes.

Home – Go to top of the home page.

~Eat Well, Live Well, Be Well~

Cashew Chicken Stir-Fry

Cashew Chicken Stir-Fry

 

Chicken and vegetable stir-fry smothered in a sweet and spicy almond butter soy sauce and served with crunchy cashews. Enjoy with rice noodles or over a bed of rice.

Cashew Chicken Stir-Fry

Ingredients                        Makes: 4 servings                        Time: 1 hour
4 cups of prepared rice ~or~ rice noodles  *see recipe links below
2 Tbsp coconut oil ~or~ avocado oil ~or~ extra-virgin olive oil  (for cooking)
1/4 cup unsalted roasted cashews
2 chicken breasts, cut into 1 1/2-inch pieces
A few shakes of sea salt
A couple dashes of black pepper
2 scallions, diced ~or~ 1 sweet onion, diced
3 garlic cloves, minced
1/2 bell pepper, diced
2 to 3 jalapeño peppers, minced
1 tsp ginger root, minced
1 cup broccoli, cut into small florets
~Stir-fry Sauce~
1 Tbsp almond butter
1 Tbsp honey
1 Tbsp purified water
1 Tbsp balsamic vinegar
1 Tbsp soy sauce
1/4 tsp sesame seed oil

Instructions
Prepare noodles or rice. Prepare either rice noodles or rice ahead of time. Follow the instructions on the packaging for best cooking method or see recipe links below.

Prepare chicken. Cut up chicken into 1 1/2-inch pieces and put in a medium bowl. Sprinkle chicken with salt and pepper and toss to coat evenly, then set aside.

Prepare vegetables. Cut the broccoli into small florets, dice the onion and bell pepper, then mince the garlic, ginger and jalapeño pepper and put all together in a bowl.

Prepare stir-fry sauce. In another small bowl mix together the almond butter and the honey, then add the water, the balsamic vinegar, the soy sauce and the sesame seed oil and combine.

Cook chicken. In a large nonstick skillet, heat 1 tablespoon of the cooking oil over medium-high heat (5 to 6 on electric stove). When the pan is hot, add the chicken to the skillet and cook for 2 minutes then flip and cook the chicken on the other side for a couple more minutes. The chicken should have a lightly browned jacket but not fully cooked in the center. Remove chicken from heat and cover to keep warm. The internal heat will continue to cook the chicken without overcooking it, keeping it moist.

Stir-fry vegetables. In a wok over medium-high heat (5 to 6 on electric stove), add one tablespoon of oil. Add the cut vegetables and stir-fry for about 4 to 5 minutes or until broccoli is bright green and tender crisp. Add the chicken, cashews and the soy sauce mixture to the vegetable mixture and toss together to combine. Cook for another 1 to 2 minutes or until chicken is cooked through, then remove from heat.

Serve. Serve immediately over prepared rice noodles or rice and enjoy.

Recipe shared by: J. Marshall

*Try our Simple Seasoned White Rice recipe here!
*Try our Simple Rice Noodles recipe here!

Nutritional Information

*This recipe is an excellent source for the essential nutrients: Vitamin C, Vitamin K, Folate, Phosphorus and Protein.

Visit the:

Article Archive – View our health reference articles on how to maintain a well-balanced diet, the nutritional value of essential nutrients, nutrient-rich foods and the beneficial foods that can help in the healing of chronic disease and illness.

Recipe Archive – View all of our delicious healthful recipes.

Home – Go to top of the home page.

~Eat Well, Live Well, Be Well~

Home-Made Yogurt

Home-Made Yogurt

 

Making yogurt is relatively easy and can be done at home with simple supplies. The full process can take up to 18 hours when making small batches of yogurt, but the actual labour involved is under an hour.

Home-Made Yogurt

Ingredients                                  Makes: 4 cups
4 cups milk
1/4 cup plain unsweetened yogurt with live cultures
*Hint: Make it organic yogurt by using organic milk and an organic yogurt starter!

Supplies
4 quart Crock-pot Slow-cooker
instant-read thermometer ~or~ candy thermometer
clean dish towel
small clean bath towel

Instructions                               Time: 14+ hours
Heat milk to 180 degrees F. Warm a small 4-quart crock-pot to low and add 4 cups of milk. Let milk cook with the lid on for about 2 to 2 1/2 hours. Milk should warm up to 180 degrees F.

Turn off heat and let milk cool to 110 degree F. After a couple hours the milk will have plenty of small bubbles. Turn off the crock-pot and place a clean dish-towel between the milk and the lid to capture any moisture from running into the yogurt. Allow milk to sit for about 1 1/2 to 2 hours to slowly cool down. At the same time measure out 1/4 cup of plain yogurt and transfer it to a clean medium-sized bowl and allow it to sit out to warm slowly to room temperature.

Slowly add yogurt to cooled milk. After 1 1/2 to 2 hours has passed the milk should have cooled to a temperature of 110 degrees F to be ideal; 115 degrees is still too warm. Carefully remove the skin if one has developed, this happens more often with non-homogenized or raw milk. The yogurt also should now be at room temperature. Some of the milk needs to slowly be introduced to the yogurt before the yogurt can be introduced back into the rest of the milk, this is called tempering.

In the yogurt bowl, add 1/4 cup of the lukewarm milk to the yogurt and gently whisk it in just until combined. Repeat this process until about 1 cup of milk has been mixed into the yogurt. Then slowly whisk the yogurt mixture into the remaining milk in the crock-pot just until combined.

Move crock to oven for 8 to 12 hours. Cover the crock-pot with the clean tea-towel again in-between the lid and the yogurt. Then carefully place the crock-pot in an emptied oven, and then cover with the bath-towel to keep it warm, insulated and dark; an ideal environment for the live cultures to propagate. Turn on the oven light to provide the adequate warmth the culture also needs to grow.

Let the yogurt sit undisturbed for 8 to 12 hours. This process is best if it is organized so that it happens overnight. This way the oven is left undisturbed and you can check on the yogurt in the morning for readiness.

Remove yogurt from oven and strain out access liquid. After the 8 to 12 hour resting period the yogurt can be carefully removed from the oven and the warming light turned off. Thinner liquid may have separated from the yogurt and be sitting on top. This can be removed with a large spoon or by straining the liquid in a colander lined with cheese cloth. Greek yogurt can also be made by straining liquid from the yogurt until the desired consistency is reached.

Storage. Store the yogurt in a sealed container in the fridge for up to ten days. A quarter cup portion of this yogurt can be set aside to make a new batch of yogurt for the following week.

Note: This recipe can be doubled to make 8 cups of yogurt, the only change to the recipe would be the amount of time it would take for the milk to cool down after being heated to 180 to 190 degrees F. Instead of 1 1/2 – 2 hours for the milk to cool to 110 degrees, twice as much milk may take 2 1/2 to 3 hours. When making larger quantities of yogurt at a time, a larger crock-pot may also be used.

Yogurt is best sweetened with maple syrup; for every cup of yogurt add 1 to 2 teaspoons of maple syrup.

Recipe shared by: J. Marshall

Nutritional Information

*Yogurt is an excellent source for the essential nutrient Calcium.

Visit the:

Article Archive – View our health reference articles on how to maintain a well-balanced diet, the nutritional value of essential nutrients, nutrient-rich foods and the beneficial foods that can help in the healing of chronic disease and illness.

Recipe Archive – View all of our delicious healthful recipes.

Home – Go to top of the home page.

~Eat Well, Live Well, Be Well~

Chicken Tzatziki Vegetable Wraps

Chicken Tzatziki Vegetable Wraps

 

Honied tender chicken pieces, fresh tomatoes, cucumber, peppers and crumbled feta are smothered in a tzatziki sauce in this delicious mediterranean-style wrap.

Chicken Tzatziki Vegetable Wraps

Ingredients                      Makes: 4 wraps                    Time: 45 minutes
1 Tbsp avocado oil ~or~ coconut oil ~or~ unsalted butter
2 chicken breasts, chopped into 1-inch pieces
1 tsp honey
pinch of sea salt and pepper to taste
2 Roma tomatoes, diced
1/2 cucumber, diced
1/2 green pepper, diced
1/4 red onion diced
1/4 cup fresh parsley, de-stem and diced
1 cup tzatziki sauce     *See recipe link below
1 cup feta, crumbled
4 tortilla wraps, warmed

Instructions
Cook chicken. Chop the chicken breasts into 1-inch pieces. In a saucepan over medium heat add some oil or butter and honey and then mix in the chicken breast pieces. Cook chicken for 1 minute or until chicken begins to lightly brown then flip the pieces over and cook the chicken on the other side for 1 minute or until also lightly browned. The chicken should be just about cooked through with very little pink on the inside if any. Remove the chicken from the heat source and immediately cover with a lid.

The chicken will continue cooking through as it retains the heat for a while, and it will also remain moist. Allow chicken to cook off-heat for 5 minutes, then check the largest chicken pieces to verify chicken is fully cooked. Chicken should be cooked through to kill any bacteria, although overcooking should also be avoided as it will make the chicken dry.

Prepare vegetables. Dice the tomato, cucumber, green pepper, red onion and parsley, them gently combine all together in a bowl.

Warm tortilla wraps. Place the tortillas in a dry (no oil) skillet over medium-low heat and cook them for about 30 to 45 seconds on each side. If your tortillas are a few days old, brush them with a little water before cooking them. Keep the tortillas warm by covering them with a slightly dampened, clean dish towel.


Spread out your warmed tortilla wraps and start adding the prepared ingredients. First spread on the tzatziki sauce and then one-quarter of the chicken pieces, followed by one-quarter of the vegetable mixture and the same with the feta.Chicken Tzatziki Vegetable Wraps

Fold the wraps up from the bottom first before folding over the sides or folding over one side and rolling it. The wrap can be held together with parchment paper, tin foil or even a toothpick. Just don’t forget the toothpick is there when biting in. Serve immediately and enjoy.

Recipe shared by: J. Marshall

*Try our Tzatziki Sauce recipe here!

Nutritional Information:

Visit the:

Article Archive – View our health reference articles on how to maintain a well-balanced diet, the nutritional value of essential nutrients, nutrient-rich foods and the beneficial foods that can help in the healing of chronic disease and illness.

Recipe Archive – View all of our delicious healthful recipes.

Home – Go to top of the home page.

~Eat Well, Live Well, Be Well~

Tangy Rhubarb Tea Biscuits

Tangy Rhubarb Tea Biscuits

 

Traditional-style tea biscuits made with tangy rhubarb pieces baked-in. Spelt flour can be used in substitute for the all-purpose for gluten-reduced results.

Tangy Rhubarb Tea Biscuits

Ingredients                  Makes: 15 biscuits                 Time: 1 hour
1 cup fresh rhubarb, diced
2 Tbsp lemon juice
1 Tbsp organic cane sugar
2 1/2 cups all-purpose flour ~or~ spelt flour
2 Tbsp all-purpose flour (for floured work surface)
1 Tbsp baking powder
1/2 tsp sea salt
1/3 cup unsalted butter
1/4 cup liquid honey
1/3 cup milk
~Glaze~
2 Tbsp purified water
3 Tbsp unsalted butter
3 Tbsp liquid honey

Instructions
Preheat oven. Preheat the oven to 425 degrees F.

Prepare rhubarb. Clean rhubarb and then dice into 1/2-inch pieces. Transfer rhubarb to a bowl and add 2 tablespoons of lemon juice and sprinkle with 1 tablespoon of sugar, mix and set aside.

Combine biscuit ingredients. In a large bowl, sift together the flour, baking powder and sea salt. Cut in the butter until the mixture resembles coarse crumbs. In a bowl mix milk and liquid honey together. Gradually stir in milk mixture just until dough pulls away from the sides of the bowl. Only use as much of the milk as required to form a workable dough ball.

Lastly add rhubarb, folding into mixture until well combined. If rhubarb adds to much moisture to dough then sprinkle dough with just a little flour until it reaches a workable consistency.

Knead dough. Pat out the dough to about 1-inch thick and then fold the sides in toward the middle. This is what gives your finished biscuits their “layered” texture. Repeat this process several times before rolling out the dough evenly to about 1 1/2 to 2-inches thick to cut out biscuits.

Cut biscuits. Use a round biscuit cutter, or a small-medium drinking glass to cut out the biscuits. Combine the remaining dough into a ball before rolling it out again to cut out more until all the dough is used and formed into biscuits.

Prepare baking sheet. Space the biscuits an inch apart on lightly floured baking sheet. If you’re using a cake pan or baking dish just place them right side by side. Make sure the bottom of the biscuits are lightly floured to prevent them from sticking to the baking-pan surface.

Bake. Bake in a preheated oven for 15 to 20 minutes, or until the bottoms are golden brown.

Prepare glaze. While the biscuits bake, in a small saucepan over medium heat, bring the 2 tablespoons of water to a gentle boil. Add the 3 tablespoons of butter cut into pieces and stir until melted. When butter is melted add the 3 tablespoons of honey and just a sprinkle of sea salt.

When the biscuits come out of the oven brush them with the prepared honey butter glaze, then set somewhere to cool.

Recipe shared by: J. Marshall

Nutritional Information

  • Rhubarb is an excellent source for the essential nutrient Vitamin K.

Visit the:

Article Archive – View our health reference articles on how to maintain a well-balanced diet, the nutritional value of essential nutrients, nutrient-rich foods and the beneficial foods that can help in the healing of chronic disease and illness.

Recipe Archive – View all of our delicious healthful recipes.

Home – Go to top of the home page.

~Eat Well, Live Well, Be Well~

Chocolate Energy Bars

Chocolate Energy Bars

 

No-bake energy bars that are packed full of crunchy nuts, seeds and oats along with tangy cranberries, chewy dates, almond butter and milk chocolate.

 

Chocolate Energy Bars

Ingredients                      Makes: 8 bars                   Time: 1 hour
1/4 cup raw almonds, roughly chopped
1 cup dates, pitted
1 1/2 cups rolled oats
1/4 cup cashews, roughly chopped
1/4 cup cranberries, dried
1/4 cup flaked coconut, unsweetened
2 Tbsp chia seeds
2 Tbsp sunflower seeds, raw
2 Tbsp flax seeds, ground
2 Tbsp pumpkin seeds
2 Tbsp sesame seeds
1/4 cup honey
1/4 cup almond butter
1/3 cup of cocoa powder
3 Tbsp unsalted butter, melted
2 Tbsp milk
sea salt to taste

Instructions
Prepare Ingredients. Rinse the raw almonds and then toast them in a 350 degree Fahrenheit oven for 8 to 10 minutes or until slightly golden brown. Process dates in a food processor until small bits remain (about 1 minute). It should form a dough-like consistency.

Combine Ingredients. Mix together in a medium-large bowl the oats, almonds, cashews, cranberries and seeds; then combine with processed dates and set aside. In a small bowl cream together almond butter and honey and also set aside.

In a large bowl combine cocoa powder with a couple pinches of sea salt; then pour in melted butter and milk and mix well. Add the almond butter mixture to the cocoa mixture and combine. Then add the date/seed mixture and mix well with a large spoon until evenly combined.Chocolate Energy Bars

Press mixture into a dish and chill. Transfer to an 8×8 dish or other small pan lined with parchment paper so they can be lifted out easily. Cover with parchment paper and press down flat to get them to really packed tight. This will also help them from being crumbly. Chill in the fridge or freezer for 15 to 20 minutes to harden.

Cut into bars and store. Remove bars from dish and then cut into 10 even bars. Store in an airtight container for up to a week in the fridge or up to 3 months in a freezer.

Recipe shared by: J. Marshall

Nutritional Information

Visit the:

Article Archive – View our health reference articles on how to maintain a well-balanced diet, the nutritional value of essential nutrients, nutrient-rich foods and the beneficial foods that can help in the healing of chronic disease and illness.

Recipe Archive – View all of our delicious healthful recipes.

Home – Go to top of the home page.

~Eat Well, Live Well, Be Well~