Breakfast

Sourdough Bread

I enjoy making homemade bread from time to time. It’s not something I do every week but I probably make it about once a month. I’ve been tweaking this sourdough bread recipe for many years. Sourdough bread is fairly simple once you get the hang of it. A little note, you will need a sourdough bread starter, which I also have a recipe for and will post later this week. The starter recipe is not complicated but makes more sense if you already have a bread recipe to refer back to. I like sourdough bread because it’s much easier to digest than other forms of homemade bread. Sourdough has higher quantities of lactobacillus than other bread, which, you may remember, is the same type of probiotic found in yogurt. This is in the raw dough and doesn’t actually make it through the baking process, however, it does leave behind lactic acid. Lactic acid helps balance out phytic acid, which is found in lots of bread and inhibits the absorption of other nutrients. The lactic acid helps to make sure that the phytic acid is in balance and your body can digest the bread more effectively. Another note on lactic acid, it makes this bread naturally lower on the glycemic index. Overall, if you feel bloated after eating bread, then you may feel much better with a little homemade sourdough. I also like to add flax seed to this recipe. You all know how I feel about flax! Its such a […]

Whole Grain Pumpkin Chocolate Chip Muffins

Fall is here and it's time for all things Pumpkin.  These muffins are some of my favorites. I have been making these for years and they bring back so many memories of baking days with my kids when they were all living at home.  I am still making them for the last of the 5 kiddos and he loves them. This recipe initially came from the blog, Money Saving Mom, and I have tweaked it over the years to make them more nutrient dense.  They are both a treat and a healthy snack.  These are not difficult so give them a try.  Great way to celebrate a fall morning with a cup of coffee or tea. Whole Grain Pumpkin Chocolate Chip Muffins (makes 24-30 muffins) 4 eggs 1 cup raw cane sugar 3/4 cup coconut sugar 1 16oz. can pumpkin puree 3/4 cup unsweetened applesauce 3/4 cup avocado oil 3 cups Whole Wheat, Spelt or Kamut flour 2 teaspoons baking soda 2 teaspoons baking powder 1 teaspoon ground cinnamon 1 teaspoon sea salt 1 package chocolate chips Directions: Preheat oven to 400 degrees. Spray muffin tins with baking oil (I use coconut or avocado oil spray) or use paper liners. Using a large mixing bowl, beat together eggs, sugar, pumpkin, and oil until well blended. Add the dry ingredients and blend well. Add chocolate chips and stir in gently. Fill muffins cups 3/4 of the way full. Bake for 16-20 minutes. Remove from muffin pan and let cool on wire [...]

Mediterranean Sausage and Goat Cheese Frittata

I think this might be one of my favorite brunch dishes but it is also a great supper alongside a green salad.  Eggs are so protein dense and such a complete protein.  Egg yolks also contain choline which is an important nutrient that detoxifies the liver, which is an important step in hormone balance. It is hard for me to understand why we divide this complete and nutrient dense food and put the slimy whites in a carton and call that healthy.   That doesn’t seem like a wholefood to me.  Sorry, but I really get upset with what these companies do to our food, claiming it is health food and charging double the price when half of the nutrition is missing.  If you want more information on the health benefits of eggs, Dr. Axe has a really great detailed article.  It is definitely educating and well worth the read. Eggs are a fairly inexpensive protein and are absolutely delicious.  Now, I do recommend Organic and Free Range Eggs. They are so much more nutrient dense than their mass produced, supermarket counterparts.  I buy mine from a local farm and the egg yolks are a beautiful orange and have the very best flavor. The sausage I use in this dish if also from a local Virginia Farm as well.  Riven Rock Farm raises some of the most flavorful beef, pork and lamb of any that I have tasted.  Pastured Pork is leaner than mass raised pork and has unbelievable flavor.  Again […]

Herb Baked Eggs

Eggs are one of my all around favorite sources of protein. This one food is a complete protein, a healthy fat and packed with amino acids. The egg yolk, besides tasting delicious, is also full of choline which is a methylator and great at removing unwanted xeno-estrogens from the liver. Which is just one reason among many why I do not believe in leaving out the yolk and eating only the egg white; egg yolks do tremendous things for balancing your hormones! So, eat up and embrace all the delicious ways you can cook with this diverse food. I enjoy them hard boiled on a salad at times, but baked eggs are my absolute favorite. Below is an easy and quick recipe for baked eggs. You can easily throw this together for a little brunch or, for a light dinner, with a green side salad.   Ingredients 1 tablespoon butter, melted ½ cup heavy cream 1 large clove of garlic, minced 1 ½ oz ham, finely chopped 1 ½ oz gruyère cheese, finely chopped 4 eggs 1 tablespoon finely chopped herbs (I use thyme and parsley)   Directions 1.Preheat oven to 200˚C (400˚F/Gas 6) and put a baking tray on the top shelf. 2. Grease 4 ramekins with the melted butter. 3. Pour half the cream into the ramekins and then put a quarter of the garlic, ham and cheese into each. 4. Break an egg into each ramekin. 5. Mix the remaining cream with the herbs and pour over […]

Susan’s Maple Walnut Granola

This granola has been a long-standing family favorite. I’ve been making it for years and often get asked for the recipe. It tastes way better than any store-bought granola, with much less added sugar. Making your own granola can really save you money as well. Why buy an expensive box when you can make your own and fill it with goodness? Oats are very good for balancing hormones; they help the body build up progesterone and testosterone, which balances out estrogen, which is much needed if you are estrogen dominant. Also, I just need to tell you what I’ve learned about chia seeds over the years.These little guys are an amazing superfood! Per ounce, they have more Omega-3s than salmon, 11 grams of fiber and 4 grams of protein. As if that wasn’t enough, they are loaded with antioxidants and calcium and help feed the good bacteria in your gut. Amazing! All the ingredients in this granola provide sustainable energy and won’t give you a sugar crash. Also, it’s very yummy, I call that a win. Please enjoy this family favorite and all the goodness that comes with it! Ingredients: 4 cups old-fashioned oats ½ cup unsweetened coconut ½ cup walnuts 3 TBS. hemp seed 2 TBS. chia seeds 1 stick of salted grass-fed butter ⅓ cup olive oil ⅓ cup maple syrup ⅓ cup coconut sugar ½ tsp. sea salt 3 tsp. cinnamon 1 tsp. vanilla Directions: 1. Preheat oven to 400 degrees. 2. Combine oats, coconut, walnuts, hemp […]

Homemade Yogurt

I love making yogurt at home! Buying high-quality yogurt at the grocery store is expensive and its much more cost effective to make it myself. Plus yogurt at the store is more processed, they have to in order to make it stable for transportation and to sit on the shelves for a little while. As many of you know, I really enjoy the simplicity of making these things on my own but I encourage my friends and clients to start where you can and work from there. You’ll be surprised, like I was, that many things you buy are easier to make than you think! I invested in a yogurt maker for $35 and it has been worth every penny! I also know that the Instant Pot, which is all the rage right now, can do this function as well.  Yogurt is easier on the digestive system than other forms of dairy as it contains lactobacillus acidophilus which helps replenish healthy gut flora. Having healthy gut means you have a healthy immune system that can fight off invaders like bad bacteria. The process of making yogurt also naturally breaks down lactose and pre-digests casein, which can cause gut disturbances. If you are allergic to milk, give homemade yogurt a try as its all around much easier to digest. Many people who are lactose intolerant have no trouble with homemade yogurt. I love to have this for breakfast topped with in-season fruit, nuts and my granola. Yummm.  Here’s what you’ll need:  A half gallon of raw whole […]

Homemade Almond Milk

Unfortunately for me, I have difficulty consuming cow dairy. I don’t seem to have gut disturbances but I will be clearing my throat continually after the consumption of a cracker smothered in melty brie or a bowl of my favorite ice cream. This gets annoying to anyone who is hanging with me at the time..aka my husband:) Since switching to nut milks I have been continually frustrated with the added ingredients to what I am drinking. The only store bought brand I could find that had no additives was New Barn. I make so many foods from scratch that I was afraid to add yet another thing to my list of “food prep” for the week. It wasn’t until I tried this recipe that I realized how easy it was. I now make it on a regular basis and even have been creative with different flavors. Cinnamon and Vanilla are my favorite additions so I am sharing my favorite recipe with you! This recipe is originally from one of my favorite cookbooks, “At Home In The Whole food Kitchen” by Amy Chaplin. I am obsessed with all her recipes right now so you will see a lot more coming your way on my blog. Ingredients 1 cup raw nuts or seeds (Almonds and cashews are my favorite) 4 cups water, plus more for soaking pinch of sea salt sprinkling of cinnamon 2 tsps. vanilla Directions To begin, you will need to acquire a nut milk bag. I chose one that was […]