Sweet Potato and Sage Cornbread
Ingredients
1 C all-purpose flour or ( I used 1/2 C superfine baking flour 1/2 C flour)
2 C cornmeal
1/4 C brown sugar
1/4 C granulated sugar
1 Tbsp baking powder
1 tsp salt
1 tsp baking soda
2 tsp pumpkin pie spice
2 tsp sage, (dried finely chopped)
1 C milk
1 C sweet potato, cooked
1/2 C sour cream
4 eggs
1/2 C unsalted butter, melted
Cook sweet potato prior by removing the skins and adding no additional oil, then mash. Preheat oven to 375 F and grease cast iron skillet. In a bowl mix all dry ingredients together. In a separate bowl mix sweet potato, milk, and sour cream with a hand mixer. Then slowly add one egg at a time and continue to mix at a low speed. Lastly, add the melted butter and then slowly fold in dry ingredients. Bake for thirty minutes.
Elderflower and Lemon Balm Sugar Cookies ( gluten free and dairy free)
3 1/2 C gluten free flour mix
2 T Elderflower and Lemon Balm Cordial
2 Sticks of vegan butter at room temp
1 1/2 C sugar
2 egg
2 tsp almond extract
1/2 tsp baking soda
3/4t salt
edible flowers
Preheat oven to 350 F.
In a bowl using a hand mixer blend the sugar and the butter together. In another bowl mix the flour, baking soda and salt together. Add the egg, extract and cordial to the bowl of wet ingredients and mix for a couple of minutes. Add the dry ingredients into bowl and mix for an additional few minutes.
Place parchment paper on the counter add a little flour and roll out half of the dough, use a cookie cutter to make shapes. Decorate with edible flowers and add another piece of parchment paper on top. Roll very light over the cookies to press the flowers in. Move to a tray and place in the fridge for 20 min.
Bake 10 —11 min. This recipe makes two dozen cookies, you can choose to make both batches or freeze half for another day to enjoy.
lemon pine syrup cheesecake tarts
Serves 12 mini cheesecake cups
Ingredients
3 yellow zucchini, cubed
3 lemons
2C walnuts
1/4C dates, soaked at least 4 hours
coconut oil
1 C cashews, soaked overnight
3 tbsp almond milk
almond extract
1/2 C pine syrup, or alternative sweetner
Steam zucchini then pulse through food processor until fairly smooth. On the stove top bring zucchini, juice of three lemons, lemon zest, 1/4 C pine syrup, 2 ounces of coconut oil, and 3 tbs honey to a boil. Stir over low heat until well combined and then bring to a boil and cook thirty minutes until it becomes more solid. Transfer into a heated glass container and allow to cool.
Place soaked cashews and almond milk in a food processor and blend until smooth. Transfer into a bowl and add 1/4 C pine syrup and 1/2 tsp of almond extract and mix well, set aside.
In the food processor pulse throughly walnuts, dates with pits removed, 2 tbsp coconut oil, and a dash of salt. Transfer mixture into molds and press down to get a good shape. Add the cashew mixture on the top leaving room for the lemon curd. Place into the freezer for two hours and then add the curd on top, freeze for another 1-2 hours. When ready to serve allow to sit at room temperature for 30 min, or transfer to fridge prior.
dandelion fritter served with quinoa, cedar beans, dandelion greens, and sautèed zucchini
Dandelion Fritters
30 dandelions
2 tbsp ground camas or( substitute any flour)
1 flax egg ( 1 tbsp ground flax and 2.5 tbsp water)
4 tbsp walnut milk or( any dairy alternative)
salt/pepper
sunflower oil for frying
When gathering dandelions make sure they are free of chemical sprays or car emissions. No need to rise as that will keep the pollen flavor, just make sure they are free of bugs. Remove the green stem only leaving 1/4 from the base. Ground flax seed into a powder and add 2.5 tbsp warm water, mix for a few minutes and place in fridge for 15 min to set. Ground dried camas add salt and pepper. The walnut milk was made by soaking 2 C of walnuts overnight and then rinsing them. Place in a food processor with water to make a puree and them removing the pulp. You can use whatever milk alternative you have on hand and mix the flour with milk and the flax egg. Depending on what ingredients you choose will change the consistency of the batter. Look for the texture similar to pancake batter and add more milk if needed. If it’s too thick it will destroy the petals.
Heat your pan to a medium heat, splash a little water to check if it’s ready. Add enough sunflower oil that it will easily coat the entire flower. Holding the base of the dandelion place in the batter and in the oil stem side up for 30-45 seconds. Flip over and press down with metal spatula for a few more seconds. Remove from oil and place on paper towel
when gathering foods outdoors always make sure it is free of chemical sprays and far away from car emissions
Dandelion and Rose Hip Jelly
Ingredients
3 C dandelion petals
1 C rose hips
2 Tbs lemon juice
2 1/2 C sugar
1 Box powdered pectin
sterilized jars
Remove the petals from your dandelions and place into a mesh strainer. Pour 21/2 C of boiled water over the dandelions and steep and cover in the fridge for 24 hours. Pour 1/2 C of boiled water over rose hips and steep in the fridge overnight. Use a fine mesh strainer to remove the petals and the rose hips from the liquid. You should end up with 31/2- 4 C of liquid total.
In a medium size pot add your liquid, lemon juice and the box of powdered pectin and bring to a boil. Add all 21/2 C of sugar at one time and bring back to a boil. Boil for 1 to 2 minutes and remove from heat. Transfer into your sterilized jars. This recipe will be good for two weeks in the fridge, if you want a longer shelf life you will need to do a water bath canning method after you have filled the jars leaving 1/4 inch of space from the top.
Honey Lemon Dandelion and Walnut Muffins
Recipe for 12 muffins
Ingredients
2 c flour- I used a gluten free mix
2 tsp baking powder
1 tsp baking soda
2 eggs
1 C almond milk or any milk substitute
1/2 lemon juice, squeezed
small amount of grated lemon peel
1/2 C honey
1/2 C salted butter, melted
1/2 C chopped walnuts
1/2 C prepped dandelion petals
When gathering dandelions make sure it’s away from congested areas with car pollution or sprays used with lawn care. Cut the petals with scissors and then carefully rinse in a mesh strainer, set aside to dry for awhile. Preheat oven 375 F and prep your muffin pan with cooking spray or muffin tins. Mix flour with baking soda and baking powder in a bowl. In a separate bowl whisk milk, eggs, honey, melted butter, and lemon. Add the wet ingredients to the dry ingredients and fold in the walnuts and then the dandelions. Bake for 15-17 min
Southwest chicken soup
Ingredients
2 chicken breasts, thawed
1 yellow onion, diced
1 bell pepper, diced
3 garlic cloves, diced
1 can hominy, drained
1 sm can green chillies, not drained
2 carrots, chopped
1 can black beans, drained
2 ( 32oz) veggie broth
2-3 ears of corn, chopped into 6 pieces
1 1/2 tbsp cumin
juice of 1 lime
In a sauce pan add 1 tbsp of olive oil and sautè onions and garlic for 4 minutes. In a large soup pot add 1 tbsp olive oil and brown chicken breast on both sides on low heat. Transfer onions and garlic to soup pot, add broth, beans, hominy, green chillies, bell pepper and cumin. Bring to a boil and cover, cook on low heat for 30 min. Add corn to the pot, cover and cook another 15-20 minutes until corn is tender. Before serving add lime juice, and season with salt and pepper, option for hot sauce or top with avocado.
Fall medley soup
Ingredients
1 lb ground turkey, unthawed
1 yellow onion, diced
3 garlic cloves, diced
1 bell pepper, diced
2 carrots, chopped
1 parsnip, chopped
1 can adzuki bean, drained
1 cup cooked pasta, small variety
2 (32 oz) veggie broth
handful of kale or spinach
1 tsp coriander
4 bay leaves
salt/pepper
hot sauce
In a sauce pan add a table spoon of olive oil and sauté onions and garlic for 4- 5 minutes on low heat, set aside. Add a tbsp of olive oil to a large soup pot and slightly brown turkey for a few minutes on low heat. Transfer onions and garlic to soup pot and add broth, carrots, parsnips, beans, bell pepper, bay leaves and spices. Bring to a boil and cover, cook on low for 40-45 min. Before serving remove the bay leaves add the greens and pasta with the desired amount of salt and pepper and optional hot sauce.
Apple Cinnamon Chia Pudding
Ingredients
1/2 C chia seeds
3 C coconut milk
1 tsp ground cinnamon
1/2 tsp vanilla extract
1 apple (shredded into strips)
1-2 Tbsp coconut sugar
handful of walnuts
In a blender combine chia seeds, coconut milk, cinnamon, vanilla, and sugar and blend 20 seconds. Let it sit for 3-5 minutes and then blend again for another 20 seconds. You can add some apples into the mixture or just use them for the top. Place into bowl and then the fridge for at least a for an hour. This is a thicker recipe and feel free to add more coconut milk if desired. Top with more apples and walnuts and serve. I like my pudding thick, but if you prefer the consistency thinner than add more milk.
"Guest Donell Barlow, host of Dance Jam Kitchen, talks spicing up your food. As a former vegetarian, and even a period of vegan eating, Donell looked for ways to make her food interesting. She uses a variety of herbs, spices, and essential oils to fill out the flavor profile at every meal."
Fiddleheads are a wild fern that taste like asparagus, also high in potassium, iron, and omega 3's.
Ingredients for Steaks
Preheat oven to 425 F, season your steak both sides and bake for 20 min. Flip over carefully with spatula and bake another 15-20 min. During this time roast 2 garlic cloves for 30min to be used in the sauce recipe.
Ingredients for Sauce
In a small sauce pan bring to a simmer ghee, garlic, almond milk, thyme and horseradish. Allow the flavors to combine for 3-4 min. Remove from heat, in a food processor place the bell peppers and the sauce and combine well till smooth.
Fiddleheads
Rinse your fiddleheads well, and remove any of the brown hairs carefully. I chose to steam mine for 5 min, to keep the natural flavor. But you could sauté or roast them, they are not meant to be eaten raw, so choose which method you prefer. I topped this dish off with a fried egg and some red chili flakes.
Recipe for 2
In a cast iron skillet sauté garlic, shallot and ghee or butter. Then add thyme and your seasoned mushrooms. Cook for 3-4 min each side to get a good sear and lots of flavor.
Cashew Alfredo Sauce
In a food processor blend nuts, yeast, dijon, hemp hearts and almond milk. Heat a sauce pan with 1 Tbsp avocado oil and lightly sauté garlic and shallot, then add your nut mixture and lemon zest and simmer for 3-4 min till well combined. Remove from heat and set aside.
I steamed my green beans and then blanched them in cold water to keep their color.
Onion ring recipe is below, with the step by step instructions.
Crepes
When preparing crepe batter makes sure to sift you flour well to remove the lumps, and then combine all ingredients well. I allow at least 30 min for batter to sit before I cook with them. I also use a crepe maker or you could use a skillet on medium heat. Spray with non stick spray and scoop out 1/4 C of batter, using a crepe ladel spread out thin into a circle. Cook for a few minutes each side, place parchment paper in between each layer to prevent them sticking.
Filling
In a sauce pan heat ghee, garlic and shallot sauté for 3 min. Then add broth, almond milk, mushrooms, green beans, nettles, and all seasonings. Bring to a boil then let simmer on low for 10 min, add in chive, flour and season with salt and pepper.
Ingredients
In a food processor blend nuts, yeast, flax seed and seasonings. Then set up a station so you can lightly coat each ring in oil and then toss into dry mixture. Place on parchment paper and dehydrate at 115 F for 24 hrs, you could bake on a low temp with less time as well.
Copyright @2016 Donell Barlow Health & Wellness Coach
