Summertime has finally erupted with its seasonal beauty! Plump fruits can be found at every farmers market while fresh flowers can be found in the nearby forest. 

This recipe is a great way to showcase your favorite summer fruits! Whip some up today and have it ready by tomorrow for breakfast, lunch or even dessert. Sweet and creamy cashews replace milk in this tangy dairy free treat! 

The truth behind most store bought vegan yogurts is that they are filled with both sugar and hidden additives. Although most companies advertise their product as being free from artificial flavors and preservatives, there are some chemicals which are not required to be listed by the FDA in order to keep the company's recipe a secret. These same chemicals are usually included on the label by the term "natural flavors" (which are ironically anything but natural). No need to worry though, it is so easy to make your own vegan yogurt at home! Check out  my pantry  page to find the natural yogurt brands I enjoy made from only real food!

Cultured foods are a great addition to any diet due to their ability to ward off cancer, heart disease and even depression! Additionally these cultured foods are filled with good-for-your-gut bacteria which can help with digestion and absorption of nutrients in the body! 

Gluten Free, Vegan, Low Carb

Ingredients:

1 1/4 cups raw cashews (150 g) 

1 cup filtered water (about 225 g)

Instructions:

Add the cashews to a high speed blender and pulse into a fine meal. While keeping the blender going, pour in the water. Continue to blend the cashews until the mixture resembles a heavy cream. Pour the cream into a pint sized glass jar and tightly cover with a cheese cloth. 

In order for your yogurt to ferment, leave it out overnight in a warm area of about 50 - 100F. I usually use my dehydrator to keep a consistent temperature. Check the yogurt in the morning and continue to let it ferment until it looks bubbly and achieves a pleasant sour taste. My yogurt usually only takes one night but depending on temperature and humidity levels, time will vary. Recipe makes about 2 cups. 

Gluten Free, Vegan, Low Carb

Ingredients:

2/3 cups coconut chips (large flakes)

1/2 cup raw almonds (optionally chopped) 

1/2 cup raw sunflower seeds

1/3 cup raw pumpkinseeds

2 tbs chia seeds

1/3 cup vegan mini chocolate chips

1/2 tsp ground cinnamon

2 tbs dried chai tea grounds 

1/2 tsp sea salt

2 tbs maple syrup

2 tbs coconut oil 

Instructions:

Pre-heat your oven to 350F.

Add all ingredients to a large bowl and toss to combine. Next, add in the wet ingredients and continue to toss and combine. 
Spread the granola out on a flat cookie sheet and roast for 15 - 18 mins, stirring every 5 mins. 
Serve with homemade yogurt and fresh fruit, enjoy! Recipe makes about 2 cups. 

Post by: Rebecca 

You can now find this recipe on Our Growing Edge, a monthly blogging event showcasing the side of us that is still learning and experimenting! 

This recipe is one of my favorite winter comfort meals! Simply mix it up and leave it to simmer the flavors together. I cannot believe it took me this long to throw these flavors into a soup. Nutty peanuts, fruity basil, spicy chili paste and creamy coconut milk all combined to make a simply delicious and heart warming stew. 

Peanuts, a southern staple and an essential ingredient in many thai inspired dishes. These delightful nuts actually grow in the ground as roots and have been used for thousands of years by South American tribes. Peanuts are packed with antioxidants and healthy fats making them an excellent addition to any heart healthy diet. Recent studies have also discovered that peanuts may help reduce the risk of stroke, Alzheimer's, gallstones and colon cancer. 

Chickpeas are a healthy foodie's best friend, I have added them to everything from sandwiches to desserts! Eating at least one cup of beans per day has proven to help suppress appetite, lower bad LDL-cholesterol levels and help control blood sugar levels. Chickpeas provide a hefty dose of both fiber and protein which helps keep you full longer. These delicious beans also have a very neutral flavor making them an easy addition to any meal! 

Gluten Free, Vegan

Ingredients:

1 large onion, chopped

1 green bell pepper, chopped

1 large zucchini, chopped 

3 cloves garlic, minced 

28 oz stewed tomatoes 

3/4 cup filtered water 

2 cups cooked chickpeas

1/3 cup creamy unsw organic peanut butter

3 tbs thai green chili paste

1/2 tsp cumin

1/2 tsp chili powder 

1 tbs sriracha sauce (or 1/4 tsp cayenne) 

1 cup light coconut milk

juice of two limes 

2 handfulls fresh chopped basil or 1 tbs dried basil

crushed roasted peanuts for garnish

fresh chopped basil or cilantro for garnish 

Instructions:

For the slow cooker, add all ingredients to the cooker and thoroughly mix to combine. Set the temperature to low and slow, cook for about 6 - 8 hours or until all veggies are cooked through and all flavors are intertwined. Finally, add in the coconut milk and lime juice, stir to combine. Serve garnished with chopped peanuts and fresh herbs. Enjoy! 

For the stovetop, in a pot heated over high heat, add your chopped onions, bell pepper, zucchini and garlic along with 1 tbs coconut oil. Reduce the heat to medium and cook until the onions are soft. Next, toss in the cumin, thai chili paste, chili powder, salt and pepper. Briefly stir ,then add in the stewed tomatoes, chickpeas, peanut butter, sriracha and 3/4 cup filtered water. Bring to a boil and simmer for about 20 - 30 minutes or until all flavors are fully developed. Finally, stir in the coconut milk and lime juice. Serve garnished with chopped peanuts and fresh herbs. Enjoy! 

Post by: Rebecca 

Blue skies and green fields have finally arrived, spring makes me feel like there is no place better to be than my backyard, amongst the beauty of nature! Colorful flowers blossom into a unique painting, and trees sprout new leaves into the world. Summer will not be far behind.

If you are a true peanut butter lover, then you will enjoy everything about this granola! I combined several forms of peanuts to create the ultimate nutty sensation! Enjoy this crunchy treat on top of fresh homemade yogurt, a sweet smoothie or as a quick snack just on its own!

Although peanuts are thought of as a greatly over-processed food, the raw form of this delicious nut contains some surprising health benefits! A wide variety of essential nutrients are packed into this little superfood including potassium, copper, magnesium, zinc, vitamin E and vitamin B6. The protein and fiber in peanuts helps to encourage a healthy weight, while the antioxidants help protect against colon, prostate and breast cancer. A lot goes into this little nut, peanuts are thought to have been cultivated as long ago as 950 B.C. by the Incas! Even though peanuts seem to be alike any other nut, they are really classified as a legume, or a member of the bean family, since they grow underground. 

Puffed rice has increased in popularity over the past few years not only in cereal, but also in cooking! This special form of rice can add bulk and texture to almost any granola! With three times the protein and eight times the fiber of commercially made sugary cereals, this healthy grain will help keep you full and satisfied. 

I enjoy including coconut flakes in my granola to help cut back on the carbs and also add a bit of texture balance. When toasted, coconut flakes greatly resemble oats and can be tossed into anything from smoothies to warm porridge. Unlike shredded coconut, coconut flakes are much larger and easier work with when toasting. Just alike other coconut products, these naturally sweet treats are relatively low in carbs yet high in healthy fats, which makes it an ideal energy booster!

Gluten Free, Vegan

Ingredients:

1 cup GF rolled oats

2 rice cakes (broken up)

1 cup puffed rice cereal

1/2 cup flaked coconut chips

1/3 cup organic peanut butter or my simple homemade peanut butter

1/4 cup roasted peanuts

2 tbs peanut butter powder (PB2)

1/2 cup applesauce or mashed banana

1/4 cup almond milk (or more if needed)

1 tsp cinnamon

1/2 tsp ground ginger

2 tbs sesame seeds

2 tbs hemp seeds

2 tbs chia seeds

Instructions:

Pre-heat the oven to 350F degrees.

Combine all the dry ingredients in a small mixing bowl and toss to combine. Next, whisk together all the wet ingredients and add the them to the dry mixture. Gently mix to combine while making sure it is fully incorporated (add more almond milk if needed here).

Spread the granola out on a parchment covered baking tray and roast for about 45 minutes. Be sure to check on the granola and stir it about every 15 minutes to prevent burning! Enjoy!

*If you do not like peanuts try using almond butter and chopped almonds instead of peanuts!
*If you like your granola a little sweeter, try adding about 1/4 cup raw honey.

Post by: Rebecca

               Featured Articles from FEM by mgid:

This post is going to be a little different , I have decided to change it up a bit! I am putting you in my shoes. What did I exactly eat today? well this post will reveal all (of course every day is different in my book). My mornings usually start with a cold wet nose touching my cheek. I hear the alarm, but hit the snooze (who doesn't?), then here comes the persistent paw. That same paw usually stays there until I start to stir and decide to get up. After my morning is so rudely awakened by my loving cat, I don't have a moment to spare on getting breakfast ready (or debating what to eat) so I usually get half of it ready the night before. Say, I am having oatmeal, I halfway cook it the night before, and then leave the pot in the fridge. In the morning I take out the pot and finish cooking the oats, (which only takes about 3 minutes! ) Today I had a simple breakfast consisting of kefir with granola, and some oven roasted grapefruit. The granola was this recipe. The grapefruit was cut in half and then roasted at 350F for about 15 minutes to bring out the juices! To finish it off I drizzled some honey over top. I also had some hot rooibos tea (not pictured). 

I usually cannot take photos of my meals throughout the day, but on the days I am off, I take advantage! During these days I spend my time experimenting in the kitchen, thinking up new recipes. For lunch I decided to have a filling kale salad (trying to get in those greens during the winter months).  Into my salad went, some sauteed mushrooms, onion, and chickpeas, all spiced up with rice vinegar and chili powder. For the kale salad dressing, I whipped up one of my spur-of-the moment dressings, peanut butter, miso paste and lemon juice. If you have every tasted raw kale, then you would know that it is rather on the chewy side and needs some help becoming soft. The lemon juice in this dressing really makes the kale soften up. I really like combining hot and cold things in my salads, especially in the winter months to help with that comfort food craving. To balance out the flavors of my salad I also had a juicy clementine on the side (before they go out of season). To drink, I had some refreshing water (you can never have enough). 

Later on in the day, once everything starts to wind down, I usually have my mid afternoon snack. Today I was in a rush so it basically consisted of some delicious greek yogurt with some homemade granola (made earlier this morning, recipe coming soon!) and some fresh pomegranate seeds! 

Today's dinner is a little different than the usual. I really do enjoy just snacking throughout the day so sometimes I create a smorgasbord of items for dinner, kind of like a bunch of appetizers. The main attraction was some homemade flatbread (gluten free of course, recipe below) and a trio of hummus dips. I made, garlic hummus, sun-dried tomato and basil hummus (recipe coming soon!) and some cheezy hummus. A cheese platter, nuts, roasted potatoes and boiled eggs were some other things I included. Unfortunately the sun left me at a bid of a loss and I did not end up photographing my complete dinner, but I did manage to get some photos of the delicious cheese tray! 

Gluten Free, Vegan

Ingredients:

1/3 cup buckwheat flour

1/3 cup certified GF oat flour

1/3 cup sorghum flour

1/2 tsp sea salt

1 packet dry rapid rise yeast (about 1 1/2 tbs) 

3/4 cup warm water

Instructions:

Combine all the flours, yeast and salt. Add in the hot water a little at a time until a  moist dough is formed. Place the dough into a bowl and let it rise in a warm place for about 1 hour (it does not rise that much). 

Pre-heat about 1/2 tbs safflower oil in a nonstick skillet over medium heat. Once the skillet is fully heated plop 1/4 of the dough into the pan. Cook the flatbreads on each side for about 3 minutes or until browned and fluffy. Enjoy with some homemade hummus!

                                                                                                                                                            Post by: Rebecca

               Featured Articles from FEM by mgid:

Sorry for the long post delay, but we have decided to paint our kitchen and the house seems to be a bit of mess right now! On a good note though, that means I will have plenty of delicious recipes lined up for the weeks to come, which brings us back to today's post! Granola is sort of like a book, you just can not judge it by its (cover) appearance. Despite the outward appearance of this granola it is by far one of the most delicious. Another great thing about this granola is that it is low carb and chock full of nutty nutrition! This granola is one of my all time favorite snacks, I cannot even make it last a week in my house! I just love the way all the nuts and seeds combine so well together, plus it smells divinely when it is in the oven! 

In this recipe I used walnuts, pecans, pumpkinseeds (pepitas) and almonds, along with a few other delicious ingredients. The walnuts provide heart healthy omega 3s while pecans provide antioxidants and mind health benefits. Pumpkinseeds provide a whole different spectrum of nutrition including zinc, vitamin E, Manganese and Magnesium. Almonds while technically being a seed can benefit heart health while also helping to lower bad LDL cholesterol. Considering this granola is packed with different nuts and seeds it sure does have a hefty dose of healthy nutrition, from heart health to mind health! In addition to all the previous ingredients I also added in some coconut flakes which give the granola somewhat of an oat-like granola texture. Coconut also has some extreme health benefits of its own. The saturated fats in coconut are actually not bad at all and can help with fat loss! In addition to healthy fats coconuts contain vitamins such as B and C along with fiber. Another seed I threw into the mix (yes I am still going on) are chia seeds, yep the same ones everyone used to grow in little decorative pots. Well these tiny seeds are packed with powerful vitamins and minerals. Chia seeds are actually a member of the mint family and grow abundantly in south mexico. These little seeds provide a healthy dose of fiber, calcium, phosphorus, antioxidants and omega 3s for our bodies. So feel free to indulge in this delicious granola now that you know what it has in store! 

Gluten Free, Vegan, Low Carb

Ingredients:

3/4 cup raw walnuts

1/2 cup raw almonds

1/2 cup raw pumpkin seeds

1/2 cup coconut chips (large flakes) 

1/2 cup raw pecans

3/4 cup certified gluten free rolled oats (this is actually optional if you want it to be even lower carb) 

2 tbs chia seeds

1/2 tsp sea salt

1 tsp cinnamon

about 7 large dried mission figs, chopped

1 large date, de-pitted and chopped

about 1/3 cup fresh clementine juice, plus some extra pulp squeezed out

1/4 cup maple syrup

1-2 tsp orange zest from an organic orange (to ensure it wasn't wax coated) 

Instructions:

Pre-heat oven to 350F degrees. 

Add all the dry ingredients together including the spices, you can also optionally chop the nuts but I didn't. Next stir in the dried figs, orange juice, zest and maple syrup. 

Spread the granola mixture on a cookie sheet lined with parchment paper and bake for about 45 minutes stirring ever 15 minutes, to make sure it doesn't burn. Store in air tight glass jars for up to a couple of weeks. Enjoy! I especially enjoy having this granola over a bowl of yogurt or a berry smoothie! 

*Another great option (which I haven't tried yet) would be to sub in apple sauce or pumpkin (of course) for the orange juice if you do not have or like oranges! 

                                                                                                                                                          Post by: Rebecca

              Featured articles from FEM by mgid: 

Fall, the season of beauty, the season of warmth. I can’t wait until it gets cold enough to sit in front of the warm fire while reading a good book. Fall also comes with much inspiration, the vivid colors and smells bring me recipe ideas every day!

I love making raw granola, it’s almost impossible to mess up! You can customize it to your liking or add in what’s in season. This recipe was just another one of my random ideas (I usually just throw things together when making raw granola). You might be thinking, “I’ve heard of raw foods before, but what’s that all about?” Well raw foods are an easy way to get the optimum amount of nutrients from what you eat. When you cook most foods, some of the vital nutrients get eliminated. One example is honey; we all know the benefits of honey. When honey is heated (just like many commercial honeys are) it loses its healing properties, which completely defeats the purpose of eating it. To steer clear of this problem, opt for Local raw untreated honey. Raw foods do require a little more prep work than other recipes, but if you plan ahead and do a bit each day you won’t feel overwhelmed at all.

This recipe includes several types of grains, buckwheat, quinoa and oat groats. All of these grains can be found in the bulk bins at your local health food store or whole foods. You can also buy them online but since they are so easy to find I recommend looking for them at the store first. Soaking these grains releases the nutrients even further and allows them to be digested with ease. Quinoa, oats and buckwheat are all very high in protein (quinoa being the highest) compared to other grains. Alike other grains these are also high in fiber. Orange juice adds a slight tart flavor while balancing out the maple syrup, which naturally sweetens and adds an almost candy like flavor (love maple syrup!). Enjoy!

Ingredients:

1 cup raw buckwheat - not kasha which is toasted buckwheat (soaked, sprouted and dehydrated)

½ cup raw oat groats (soaked, sprouted and dehydrated)

½ cup raw quinoa (soaked, sprouted and dehydrated)

1/4 – 1/3 cup maple syrup

Juice of one medium orange (about 1/3 cup juice)

3 tbs coconut oil, lightly melted

3 tbs filtered water 

1-2 tsp vanilla

½ tsp pink Himalayan sea salt

2 tsp cinnamon

1 tsp cardamom

¼ - ½ tsp nutmeg

½ cup raw walnuts

¼ cup dried organic cherries or raisins (unsweetened)

Instructions:

I suggest starting this recipe two days in advance. Follow soaking and sprouting instructions below for the seeds, keeping them separated. If you don't have a dehydrator see note.*

Grind the oat groats along with ¼ cup quinoa in a high speed blender and blend (grind) into flour. Combine all the dry ingredients with the fresh flour.

Next add the maple syrup, oil, water and orange juice (squeezing pulp out of the orange also) to the dry ingredients. Stir to combine and add more maple syrup or orange juice if needed. To finish it off, add in the walnuts and dried fruits, fold to combine.

Spread on lined dehydrator trays and dehydrate at 115F degrees for about 8 hours or overnight. Break into chunks in the morning and enjoy! This granola keeps in a sealed container for up to a month (I use mason jars). 

* If you don’t have a dehydrator, just skip the soaking and dehydrating part, instead toast the granola in the oven after combining the ingredients. I have never tried this in the oven but I would recommend toasting it at 200F degrees for about 45 minutes or until crunchy, stirring frequently. Someone tell me if this works out for you!

Sprouting may seem hard but with the right planning and prep work, it’s easy. Most every seed, bean, nut and grain will sprout, and you don’t have to buy those seeds that actually say “sprouting seeds”! Before you begin, make sure your seeds/ grains are good quality and are truly raw.

1st: measure out however many seeds you want to sprout and lightly rinse them off.

2nd: get out a mixing bowl and pour in the rinsed grains

3rd: cover the grains with filtered water and soak them for at least 24 hours (sprouts need 24 hours of soaking time but for regular soaking overnight will do)

4th: after the seeds are well soaked, rinse them again and transfer them to a glass jar (I use ball jars)

5th: make sure there is some moisture but not too much liquid and cover with plastic wrap or cheese cloth.

6th: if using plastic wrap puncture it with a knife after covering the jar

7th: let sit for at least 1 day (check my sprouting chart below for times) rinsing every morning until sprouted!

8th: after your seeds are sprouted use them as soon as possible or keep in the fridge for up to 4 days. Use in granola, in salads, on yogurt and much more!


Below is a sprouting chart which shows what seeds you can sprout and how long to soak and sprout them. 

If you plan to sprout an ingredient that is not on the chart just follow the soaking time for the most similar item and let it sprout until it has little white “tails” (sprouts) on it.

*if you let the seeds sprout too long they will begin to ferment and become bitter, so make sure you watch them closely, follow the sprouting time and rinse them at least once a day.