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 

Edit: Congratulations to Amy Lynn for winning the Parrano picnic giveaway! Thank you everyone for submitting all the lovely comments! 

The wait is finally over for this picnic inspired giveaway, filled with all kinds of healthy goodies to take along on your summertime adventures. First I must thank the good folks at Parrano cheese for making this giveaway possible! Some of these products are local favorites of mine, while others I just recently discovered, but needless to say they are all beautifully delicious. Now I know you are wondering what all is included in the giveaway? Well, I have included a list of what all the winner will receive along with an explanation of why I chose it below! All you have to do to enter to win is comment on this post! You may also feel free to like my post on facebook or reblog my post on instagram to gain extra submissions!! I will announce the winner on June 23rd 8pm EST. (Edit: this giveaway has ended.) I wish everyone the best of luck! 

What's inside?

• a selection from Parrano cheese 
  
• one jar Maranatha Sunflower Seed Butter
• one jar Leoci's Raspberry Jalapeno Jam
• one bag of  Brad's Raw Chips
• one jar Miss Jenny's Pickles 
  
• four Larabars
• four (non-alcoholic) Reed's Extra Ginger Brews 
  
• two linen napkins 
  
• two mason jars 
• pretty paper straws 

Maranatha Sunflower Butter: This sunflower seed butter is a long time favorite of mine! I promise you will not even miss the peanut butter. Toasty sunflower seeds blended into a creamy spread with just a hint of sea salt; it's the perfect addition to a hearty breakfast or an energizing snack! 

Leoci's Raspberry Jalapeno Jam: This locally made sweet and spicy jam is crafted only from the good stuff making it an awesome addition to any meal! Serve it over toast with parrano cheese, mix it into a savory marinate or swirl it into a batch of cookies! 

Brad's Raw Chips: Add some low calorie, low carb crunch to your meal with these healthy chips. Brad's Raw Chips are packed with super foods, like kale and flax seeds, making them an excellent anytime snack. Top them with your favorite hummus or cheese and make it a meal! 

Miss Jenny's Salt and Pepper Pickles: What is a picnic without pickles? I cannot stress how hard it is to find good store bought pickles, so needless to say this local brand definitely had me surprised! Simple ingredients are all you need without the addition of artificial colors or high fructose corn syrup. 

Larabars: To all who have not tried a Larabar before, now is your chance! These healthy snacks are one of my favorites! Made with only a few simple ingredients and no added sugars, colors or preservatives, these sweet treats make for a perfect power snack during a day of adventure. 

Reed's Extra Ginger Brew: My entire family loves these naturally brewed sodas! Made with fresh ginger and an array of spices, these non-alcoholic brews will be a favorite among any age group. 

Pretty Paper Straws: Paper straws make any beverage more fun, need I say more?

Mason Jars: You can never have enough mason jars so I have included some into the mix! I use them to store grains, fresh granola and for my salad-in-a-jar recipe of course! 

Believe it or not salads are easy to take along on a picnic! With this recipe, leave the mess behind and pack up something healthy. A salad-in-a-jar is always my go to recipe when vacationing or simply on the go. Feel free to pack it up the day before to save time. 

Ingredients:

For the Salad: 

handful fresh spinach or spring greens

small handful sprouts (I used sunflower) 

1/2 cup fresh cherries, quartered 

1/2 cup chopped cucumber 

1 cup cooked chickpeas or navy beans 

handful raw walnuts

1/4 cup shaved Parrano cheese 

For the Dressing:

1 tbs brown mustard

1 tbs maple syrup 

juice of two lemons 

1 tbs dried herbs of your choice (I used oregano) 

2 tbs olive oil

cracked black pepper to taste 

ground sea salt to taste 

Instructions:

First, add all your dressing ingredients to a quart mason jar and shake to combine (I always taste my dressing before adding the rest of the ingredients). Next, add the beans, cherries and chopped cucumber to the bottom of the jar (this allows them to marinate and not get the other ingredients too soggy). To top it off add in your fresh greens, sprouts, raw walnuts and cheese! Cap up the jar and pack it up. 

To assemble, I usually just shake the jar a bit before dumping it into a bowl/ plate or just eating it out of the jar! Recipe prepares two small servings or one large serving (alternately you can divide the salad among two pint sized jars if serving two). Serve alongside, hearty sandwiches or rustic bread, topped with jam and Parrano cheese! 

*You can really add in any of your favorite toppings to make this salad your own! Just start off with the crisp veggies, firm fruits and dressing, then move on to the lighter toppings like sprouts and spinach. If desired, you can take along extra toppings in an separate container (to add on as the finishing touch) like walnuts, sunflower seeds, raisins or fresh berries. 

Optional Pairings
Parrano, walnuts, tomatoes
Feta, cucumber, olives
Manchego, almonds, strawberries
Parrano, blackberries, pumpkinseeds 

Post by: Rebecca 

The classic brownie gets a new and improved makeover with hints of spice, energizing super-foods and creamy avocado frosting! Feed that chocolate craving with these tasty treats just loaded with healthy fats! My favorite (baked) brownies, second only to this recipe! 
  
Cayenne might not come to mind while making chocolate brownies, but believe me, they were made for each other. Sweet chocolate is beautifully complemented by the hint of spice and zing. Cayenne has been used for centuries in therapeutic medicine. This powerful spice helps supercharge your metabolism and stabilize blood sugar, especially when eating sweets. Cayenne also helps to prevent headaches, blood clots, heart attacks and the cold related allergens. Cayenne has also been used as detox support because of its ability to stimulate the circulatory system. Talk about a superfood! 

Spirulina is a natural algae consisting of about 65% protein and amino acids, making it an excellent addition to any diet. Do not let the smell fool you, this revolutionary superfood is packed with vitamins and minerals. Spirulina is an excellent source of vitamins B-1 (thiamine), B-3 (riboflavin), B-6 (nicotinamide), B-9 (pyridoxine), C, D, A and E, in addition to calcium, iron and phosphorus. This blue-green algae can also bind to heavy metals within the body, making it an excellent detoxifier! There is one catch though, the taste. Fortunately, the uniquely disgusting taste of spirulina can fully be masked by chocolate. The taste of pond scum CAN be transformed into something delicious! 

Avocados are one of my favorite fruits, they make this dessert a step above. Delicious frosting made from the purest of ingredients, a healthier version does not exist. You might not indulge in these beauties often but, I strongly encourage you to do so. Despite avocados fat content they are super healthy. Studies have shown that eating avocado helps the body efficiently absorb lycopene and beta carotene. Do not be fooled by the high fat content, these heart-healthy fats are like none other. The fats within avocados mostly consist of oleic acid, alike olive oil, which helps the digestive system breakdown fat-soluble nutrients such as beta carotene or B vitamins. The other remaining fat consists of phytosterols, which are key supporters of the inflammatory system. So feel free to enjoy every bite! 

Gluten Free, Vegan 

Ingredients: 

For the Brownies: 

1 tbs flax meal + 3 tbs water 

1 and 1/2 cup finely ground almond flour/meal 

1/2 cup GF sorghum flour 

2 tbs cornstarch or arrowroot powder 

1/3 cup unsw cocoa powder

1/4 tsp baking soda 

2 tbs maca powder

1/4 - 1 tsp spirulina powder (optional)* 

1 tsp ginger

2 - 3 pinches cayenne 

1 tsp cinnamon

pinch of sea salt

1/2 cup + 1/4 cup vegan chocolate chips or chunks, divided

1/4 cup + 3 tbs coconut oil or ghee 

1/4 cup + 4 tbs unsw almond milk 

1/4 cup coconut sugar 

1/4 cup raw honey 

1/2 tsp real vanilla extract 

1/2 cup chopped walnuts 

For the Avocado Frosting:

2 medium avocados 

4 - 6 tbs raw honey

3 tbs cocoa powder (optional if you want a pretty green frosting) 

1 tbs olive oil

fresh mint, course sea salt and raw cacao nibs (for garnish) 

Instructions:

Pre-heat your oven to 350F degrees and line a 9 by 9in baking dish with parchment. Prepare the flax egg and set aside. 

For the brownies, combine all dry ingredients and spices, except for the sugar, in large mixing bowl. Stir to combine. Next, slowly melt 1/2 cup chocolate with the coconut oil or ghee. Stir in the sugar, mashed avocado, honey, almond milk, vanilla and flax egg to the melted mixture. 

Add the wet ingredients to the dry and stir to combine. Finally, fold in the chopped walnuts and remaining chocolate pieces. 

Pour the batter into your prepared baking dish and bake for about 35 minutes. While it is baking prepare your avocado frosting. Once baked, wait at least 2 hours before cutting (I have to admit, I did sample some off the side!) 

For the avocado frosting, add the avocado, olive oil, cocoa powder and honey to a high speed blender and blend until extra smooth. Add more honey if needed. Store extra in an air tight container for up to 3 days. If you choose to omit the cocoa powder, use immediately. 

To assemble, top the brownies with avocado frosting, cut and garnish. Store in the fridge for up to 5 days, let warm to room temperature before eating*. Enjoy! 

*After you get used to the taste of spirulina, you can add more to your baked goods without even knowing it is there, but at first I would recommend going light. 

Post by: Rebecca

I am proud to say all of these recipes have been party approved! My friends remarked that they tasted oh so delicious while also making them feel healthy. When you find yourself running around like a chicken with your head cut off, right before a party, you really need some simple recipes you can mindlessly toss together for your guests. Whether you need an appetizer, a snack or a side dish, these easy recipes can come to your rescue! Several different serving suggestions are written before each recipe, but feel free to customize the pairings to your palate. 

I love incorporating herbs into my winter cooking. Not only do they provide excellent flavor, but they also introduce many health benefits. Rosemary originated in the Mediterranean and has been used for therapeutic purposes for many decades. Today rosemary is enjoyed for both it's fragrance and it's aid in wellness. Rosemary contains anti-inflammatory, circulation and immune building compounds making it an excellent digestive aid. Rosemary is also known to help memory and concentration as well as overall neurological health. 

Ingredients:

2 cups raw shelled pecans (473g)

2 tbs coconut oil

2 tbs dried rosemary

1/2 tsp sea salt

2 tbs raw honey or agave 

Instructions:

Pre-heat your oven to 325F degrees (163C). Spread the raw pecans out on a baking sheet lined with parchment paper.

Add the coconut oil, rosemary and sea salt to a mortar and pestle and mash until a paste has formed. Add the paste to the pecans and massage it together with your hands. Next, evenly drizzle on the honey and continue to toss the pecans with your hands. (I usually taste one before roasting to make sure they do not need more honey or salt.) 

Roast the pecans for about 15 minutes (on a convection oven) or 18 minutes (on a normal setting). Once they have roasted, let them cool before breaking apart to serve. Enjoy! 

Ingredients:

3/4 cup rye flour (170g)

1/2 cup spelt flour (120g)

1 cup slightly warm water (230g) 

2 tbs coconut sugar

1 tsp instant yeast

1/2 tsp sea salt

2 tbs ground flax seed

3 tbs pumpkinseeds

3 tbs seseame seeds

3 tbs whole flax seeds

2 tbs poppy seeds

Insructions:

Mix together all the dry ingredients, except the seeds. Next, slowly add the wet to the dry to form a dough. Add about 1 tbs flour if the dough seems to wet or 1 tbs water if too dry. 

Fold in about 1 tbs each of poppy seeds and sesame seeds. 

Add the dough to a lightly greased bowl and cover with a tea towel to rise for about an hour to an hour and a half. 

Once the dough has risen, divide it in half and roll one piece out into a rectangle on a floured surface until about 1/8 inch thick. 

Cut the dough into rectangles using a floured pizza slicer. Pull the pieces apart and place them on a parchment lined baking sheet. 

Next, using wet fingers, rub the top of each cracker so that the seeds will stick. Finally top them off with the remaining seeds. Leave the crackers to rise again for about 30 minutes. 

Pre-heat your oven to 350F degrees (178C). 

Bake for about 20 - 30 minutes or until lightly browned. Store in an air-tight container. Enjoy! 

Ingredients:

1 8oz block feta cheese

2 - 3 tbs fig jam (I used this recipe)

1 tbs dried rosemary (or 2 tbs fresh, chopped) 

Instructions:

Pre-heat your oven to 350F degrees (178C).

Add the feta to a casserole dish and top with the fig jam and rosemary.

Bake for about 8 - 10 minutes or until soft. Serve immediately, while warm, alongside some seeded crackers. Enjoy! 

*Don't like feta? Try this recipe with brie instead. 

Post by: Rebecca 

I am sorry if you were waiting on a traditional Thanksgiving recipe, but I could not resist sharing this scrumptious breakfast item! I promise a delicious Thanksgiving recipe is coming soon (spoiler alert, it involves pecans), but the holidays have just crept up on me (like every year). 

Scones are a cross between an English and American biscuit, slightly crumbly, very flavorsome, not too sweet, not too dry, the perfect winter breakfast. While no one can be sure about where scones truly originated, they are traditionally connected with Scotland, Ireland and England. Needless to say, when it comes to cold weather foods, I think of warm baked fruits and rich hearty breads. Mornings filled with warm blankets and nights in front of the fire. I am not gonna lie, these are the best scones I have ever had! They even smell like winter, like the aroma of fresh herbs and spices. Perfectly paired with coffee and warm apple butter, these scones are sure to bring on the holiday cheer. 

I love slow-cooker recipes! You throw it together, leave it on low and slow, wait and enjoy the creamy goodness. Fruit butters are exceptionally easy to make in a slow cooker. They require little ingredients and little preparation, which is exceptionally important during the busy holiday season. 

Walnuts are packed with so many health benefits. As I know you have probably heard before, walnuts are excellent heart healthy snacks, but did you know that these common nuts also help to boost the metabolism? Walnuts have also been found to help prevent certain types of cancer as well as fight inflammation. 

Vegan, Low Carb

Ingredients:

1 1/2 cups + 3 tbs spelt flour

1/2 cup walnut meal* 

1 tbs baking powder 

1 1/2 tbs flax meal 

1/2 tsp sea salt 

1 tsp ground cinnamon

3 tbs maple syrup

1/2 cup virgin coconut oil, chilled and cut into pieces 

1/3 cup chopped walnuts

1/2 tsp apple cider vinegar 

1 tsp vanilla

4 - 6 tbs unsweetened almond milk 

Instructions:

First, make your walnut meal (below) and preheat your oven to 350F degrees. (If you are using a baking stone, be sure to leave it in the oven to preheat as well.) 

Next, add all the dry ingredients to a high speed blender or food processor and pulse until well incorporated. Add in the cubed coconut oil and continue to pulse until the mixture resembles wet sand. Remove this mixture from the blender/food processor and set it aside in a large mixing bowl.

Now, whisk together the wet ingredients, including the vanilla and apple cider vinegar, in a separate mixing bowl. Add the wet to the sand-like mixture and continue to stir and combine. The batter should be thick, moist and easy to shape. Add more spelt flour if it looks too wet  and 2 tbs almond milk if it looks too dry. Once the mixture is well incorporated, fold in the chopped walnuts. Transfer the dough to a baking stone or a parchment lined baking sheet. 

Divide the dough into two sections, and shape each into a large disc about 5 inches wide and 1 1/2 inches thick. Cut each disc into 4 wedges and sprinkle with leftover chopped walnuts. Bake for about 23 - 25 minutes or until golden (they're kind of hard to tell when they're done cooking so I just broke one in half to check). Serve with rosemary sprigs, slow-cooker apple butter and your favorite hot tea, enjoy! 

*To prepare the walnut meal, add 1/2 cup walnut halves to a high speed blender or food processor and pulse until a fine meal is created. 
*These would also be delicious with my Simple Orange Scented Fig Jam

Gluten Free, Vegan, Nut Free

Ingredients:

about 4 cups peeled and cubed apples (a variety of types works best, I used gala, golden delicious and wine sap)

2 whole cinnamon sticks

1/2 tsp nutmeg 

1 pinch cloves

1/3 cup filtered water 

Instructions:

Add all the ingredients to a slow-cooker and stir to combine. Set it on low and close the lid. Let it cook low and slow for about 10 - 12 hours. Checking to stir it ever so often. Once your apple butter is done, it should smell divine and look dark and creamy. You can also blend the apple butter, like I did, to make it extra smooth! Enjoy it on top of a warm scone. 

*If you are looking for a quick apple butter, check out my Homemade Naked Apple Butter! 

Post by: Rebecca 

Yay! Are you proud, I finally changed the header. I do not know why it takes me so long, but it just has to be perfect before I post it. You would think I would be on top of things during my favorite season, but it seems to be just the opposite unfortunately. Anyway, let us get back to this beautiful recipe! I have been waiting to try my hand at a galette for quite a while now, but I am so glad I waited until fall! To me, freshly baked pastries are an essential part of this glorious season. The feel of the crisp fall air and colorful leaves  accompanied by a warm flaky crust stuffed with freshly baked fruit, what can be better than that? Now, I know some of you are wondering what exactly is a galette? A galette is literally a cross between a pie and a tart with a flaky crust and a delicious filling. Galettes are much easier than dealing with a pie, no more worries about torn dough or imperfect edges, because that is what galettes are all about. Irregular edges = more character. 

Plums come around at the end of summer and the beginning of fall around here. If you are lucky you might even find a local tree growing about. Though packed with nutrition, fresh and juicy plums are usually eaten in dried forms (prunes) for convenience. Though both plums and prunes are loaded with health benefits, nothing beats a fresh plum ripe for the picking. Plums provide a hefty dose of vitamin C, which aids with iron absorption. These super fruits are also high in polyphenols as well as antioxidants! Additionally, studies have shown that eating fruit (like plums) can help your eyesight as you age. With over 2000 varieties of plums available worldwide, there is  nothing stopping you from grabbing some yourself. 

Just giddy for ghee! Ghee is a type of clarified butter which originated from South Asia. With its deep nutty, caramelized flavor ghee is perfect for baking. Because of its higher smoke point, in comparison to butter, ghee is usually preferred for sautéing. Though ghee is traditionally used in South Asian dishes, it has recently become available throughout the world. To make ghee, butter is boiled down so that its residue can be removed. Because of this process, ghee can be stored on the shelf without refrigeration! Ghee is usually found in the specialty foods/ organic foods section of the grocery store (my local store actually places it near the honey). 

Vegan, Nut Free 

Ingredients:

1 cup rye flour* 

1/2 cup sorghum flour

1/2 cup chilled coconut oil or ghee (I liked the taste the ghee provided better) 

2 tbs coconut sugar

1/2 tsp sea salt

Filling:

about 3 cups sliced fresh plums (any variety is fine)

2 tbs raw honey or agave 

1 tbs sorghum flour

Instructions:

For the dough, combine the flours, cold water, oil/ghee, coconut sugar and salt in a blender or food processor and pulse until a dough begins to form. Add more cold water a little at a time if needed. Roll the dough into a ball and place it covered in the refrigerator for about 30 minutes to harden up while you prepare the filling. If you end up leaving it overnight, make sure to set it out about 1 hour ahead of time in order to soften. 

Preheat your oven to 375F degrees. 

For the filling, thinly slice your plums and toss them with about 2 tbs honey and 1 tbs sorghum flour. Set aside. 

To assemble, roll the dough into a circular shape, about 1/8 in thick. After draining any excessive amount of juice from the plums, arrange them on the dough in a circular pattern overlapping slightly. To finish it up, grab one edge of the dough and begin to fold it up towards the center (it doesn't have to be perfect as you can see from mine). Bake your galette for about 30 - 35 minutes. I found that a pizza stone works best, but a pan covered in parchment works as well. Serve with ginger ice cream (below), enjoy! 

* If you have a gluten intolerance, try subbing in some GF oat flour for the rye. 

Gluten Free, Vegan, Nut Free, Low Carb

Ingredients:

1 can full fat coconut milk

1 inch fresh ginger peeled and finely grated

3 tbs raw honey or agave 

about 1/2 cup boxed coconut milk or almond milk 

Instructions:

Whisk together the canned coconut milk, raw honey or agave, and grated ginger in a small mixing bowl. Next, freeze this mixture in ice cube trays overnight. 

The next day, add the frozen cubes and the remaining 1/2 cup boxed coconut milk to a high speed blender and blend until smooth. Add more liquid as needed (my plunger attachment came in handy for this one). Pour your ice cream in a freezer safe container and freeze until ready to serve. Enjoy! 

*This ice cream becomes hard after 5 - 8 hours, so let it sit out for a few minutes before serving time in order to soften.  

Today's Question: What is your favorite type of pie? 

Does anyone else fell intimidated by those perfect looking vegan cheesecakes with several layers and smooth edges? Well, instead of using 5$ worth of coconut oil in one dessert try making a simpler, easier version that is made with the same simple ingredients but, boasts a whole different look! Everyone knows the miniature version of everything is more fun! These pumpkin cheesecake bites are perfect for a quick halloween party hor d'oeuvres  or that late night candy craving! 

I know you are thinking, another cheesecake recipe? This recipe was truly inevitable, I love pumpkin and I love vegan cheesecake! Every year I wait until pumpkins start popping up in stores so I can grab the biggest one to roast up at home. Unlike traditional cheesecake, this recipe showcases only the healthiest of fats from both coconut and cashews. Saturated fats found in coconuts have been found to help with weight loss and possible even help prevent Alzheimer's decease. Since coconut oil contains mainly medium chain fatty acids, it is immediately broken down for use. Coconut oil has also been found to contain antimicrobial, antiviral and anti-fungal properties. 

Cashews are one of nature's most versatile foods, from cashew butter on your oats in the morning, to cashew cream on a sweet potato at dinner, to cashew cheesecake for dessert, there is no denying that cashews can find their way into anything. These delicious nuts are actually a seed harvested off the bottom of the cashew apple, a native to Brazil. Though cashews contain less fat than most nuts, the fats they do contain are monounsaturated which fight against heart disease. Cashews also provide the body with copper, a nutrient needed for energy production, bone development and antioxidant defense. 

There will be a whole lot of pumpkin eating going on between the months of October to January. I try to keep pumpkin in the pantry at all times, since between me and my cat, who also loves pumpkin, we go through a lot of it. Pumpkin is one of the lower carb winter veggies. Whether you like it canned or fresh from the pot, pumpkin provides plenty of health benefits. In addition to its anti-inflammatory and antioxidant support, pumpkin is an excellent source of vitamins C and A. Even Christopher Columbus brought it back from the Americas to share with Europe! 

Gluten Free, Vegan, Almost Raw 

Ingredients:

For the Crust:

2/3 cup pecan meal*

2 tbs coconut oil, melted

2 - 4 tbs cold water 

1 good pinch sea salt

For the Filling:

1 1/4 cup raw cashews, soaked for about 4 - 6 hours

1/4 - 1/3 cup raw honey

1/3 cup pumpkin puree

1/4 cup filtered water 

1/4 cup coconut oil 

1 tsp cinnamon

1/4 tsp nutmeg

1 pinch ginger and cloves

1/2 tsp vanilla extract 

Chocolate Drizzle:

about 2 oz of a good quality vegan chocolate bar

1/2 tbs coconut oil

Instructions:

Soak your cashews and prepare your crust by combining the pecan meal, coconut oil, cold water and salt in a small bowl. Continue to add more water, one tablespoon at a time, until the mixture resembles a paste. Then, press it into a small freezer-safe glass container lined with parchment paper (mine was about 9 by 5 inches). 

To prepare the filling, add your cashews, pumpkin puree, honey, water, spices, vanilla and coconut oil to a high speed blender and blend until very smooth. Now, pour the pumpkin filling into the prepared crust and smooth it out with the back of a spoon. Freeze the cheesecake in the freezer overnight for best results. 

The next day, prepare to add on the chocolate drizzle. Melt the chocolate bar along with the coconut oil in a microwave safe dish for about 45 seconds. Once the chocolate has begun to melt, stir it around until it is smooth. Next, carefully drizzle on the chocolate and place the cheesecake back into the freezer. In about 10 minutes it should be ready to eat!

To serve, cut it into 1 in bite size pieces. This recipe keeps for about 7 days covered in the freezer, enjoy! 

*To make your own pecan meal, place about 1 cup raw pecans in a high speed blender or food processor and pulse on high for about 30 seconds until the pecans resemble a course flour (be careful not to over process or you will make pecan butter). Keep your leftover meal in the refrigerator for use in baked goods. 

I have decided to add a question for thought to every post, just for fun! 
Todays Question: What is your favorite seasonal fall treat? 

Post by: Rebecca

Well, summer is almost over, but that does not mean all the fun is over! The last few weeks of summer are always the best, the air becomes chilly, the apple harvest begins and the leaves only slightly begin to change! If you cannot tell fall is my favorite season, not that I do not like fresh summer fruit also. Fall just has that feel about it, like a warm cozy sweater, but enough about that for now. You know that moment when you are so thirsty, when you are looking for something aside from just plain water? Well, instead of downing another soft drink, whip up a fresh mojito. This recipe boasts a fresh summer taste while still lacking the extra sugar! 

Traditionally the mojito consisted of five ingredients including sparkling water, rum, sugar, lime and mint. This Cuban drink has come along way since its birth, and is now offered in many restaurants. Though many flavors have been experimented with along the way, tart hints of citrus have remained the key ingredient. I tried a (virgin) mojito at a local restaurant a few months ago and was so delighted that I had to recreate my own. My version contains quite a bit less sugar than most, but I found that it still tastes just as refreshing! 

Limes are not seasonal, but I find that they are best enjoyed during the spring and summer months! Although these little beauties house many health benefits, limes are usually only thought of as a garnish. In addition to their vitamin C content, limes contain limonins. Not only do limonins help prevent cancer cells from forming, but they also aid in the digestion and breaking down of sugar/glucose molecules. Limes also contain many antibiotic effects, which in turn help build a strong immune system. 

Gluten Free, Vegan, Low Carb, Nut Free 

Ingredients:

about 1 liter good quality sparking water (such as san pellegrino)  

1/3 cup raw honey or agave 

6 - 8 large limes (for juice) 

3 large limes, sliced 

about 1 cup loosely packed mint leaves, bruised and chopped + some whole for garnish*

1 pinch sea salt

about 2 cups ice cubes 

Instructions:

Boil about 1/3 cup filtered water in a pot. Remove the pot from the heat and add in the raw honey and salt then stir to dissolve. Afterwards, place this in the refrigerator for about 10-20 minutes to cool. 

Once your honey mixture has cooled, add in the chopped mint leaves and lightly mash to combine. Now, pour your sparkling water into a large serving pitcher and gently stir in the lime juice (squeezing out some of the lime pulp as well) and honey mixture. To finish it off add in a few whole mint leaves, ice cubes and lime slices. 

To serve, pour the desired amount into glasses and garnish with fresh mint leaves, a sprinkle of salt and lime slices. Serve immediately. Enjoy! 

*Bruising the mint leaves really allows their flavors to blend easily. I like to use the back of a spoon to lightly press the leaves before chopping. 

Post by: Rebecca

I am finally back, it is amazing how far a little cold can set you back! I have currently been enjoying my weekly trips to the local farmers market though, and I bet you can guess what I bought this week! Tomatoes, a summertime speciality. Fresh produce, simple ingredients and easy instructions, what more could you ask for? 

Tomatoes are a long time love of mine, fresh, roasted, dried, you name it! Even when I was little I remember gazing upon rows and rows of freshly canned tomatoes ready for the winter months. Little did I know about all the health benefits these beauties have to offer! Tomaoes are very rich in lycopene, which aids in the formation of healthy bone tissue. Vitamins C,A and K are also provided by tomatoes. Recent studies have also shown that tomaotes play a key role in heart health due to their ability to help regulate fat in the bloodstream. 

This hearty gluten free crust is packed with flavor and nutrition. Walnuts provide a rich flavor and texture while also issuing a unique amount of vitamin E, which serves as an aid in heart health. Sunflower seeds help to dampen the bitterness of the walnuts, as well as contributing both anti-inflammatory and cardiovascular benefits. These tiny seeds have also been found to lower the frequency of hot flashes during menopause and reduce the risk of colon cancer!   Flax seeds, a superfood traced back to 3000 BC, are packed with nutrients such as omega-3 fatty acids, fiber and lignans, which contain antioxidant properties. Recent studies have now suggested that flax seeds may protect against breast cancer, prostate cancer and colon cancer! 

Gluten Free, Vegan, Low Carb

Ingredients:

3 fresh tomatoes, sliced (I used an herloom variety)

Crust:

1 cup GF oat flour 

1/2 cup walnuts, ground into a fine meal

1/2 cup sunflower seeds, ground into a fine meal

3/4 cup flax meal or ground chia seeds 

3/4 cup filtered water

1 tbs sunflower oil (or another neutral tasting oil) 

salt + pepper

Filling:

1 1/2 cup raw cashews, soaked for at least 4 hours 

2 tbs coconut oil 

1/2 cup fresh basil (I used two types) 

1/3 - 1/2 cup filtered water 

1 - 2 tbs agave nectar or honey

1 tbs apple cider vinegar

Instructions:

Pre heat the oven to 400F degrees.

If desired, you may warm your tomato slices in the dehydrator for about 4 hours at 115F degrees to get rid of some extra juice. 

For the crust, grind all your flours, nuts and seeds. Next, toss them togther in a large bowl along with the salt and pepper. Then, add in the water and oil a little bit at a time until a dough begins to form. After the dough has been mixed throughout, press it into a springform or pie pan. Bake for 35 minutes, let it cool once done.

For the filling, add all your filling ingredients to a high speed blender and blend until smooth. Add more water if needed to create a smooth consistency. 

To assemble, pour the basil cream into the tart crust (if you have some leftover that's fine) and top with your tomato slices! Serve at room temperature. Garnish with fresh basil and enjoy! 

Posy by: Rebecca 

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Sorry about the post delay. I was aiming to post this on July 4th, but with all this rain and harsh weather, along with some home remodeling, I did not get anything done that was planned! The important thing is that summer is not over yet, in fact, it has really just begun!  

 Independence day weekend, time of the biggest cookout of the year. The smell of the grill, the warm air, itchy grass and beautiful fireworks are all part of that annual 4th of July picnic. July is just one of those months where all the fresh fruits and veggies are at their peak, so who is to say we should not take advantage. 

Usually corn is just plain slathered down with butter, in popcorn, on the cob, on the plate. It cannot be because of the taste, so are we all just accustomed to it? Well, this recipe is here to show you how delicious fresh corn can be! Canned corn might be someone's specialty but, there is nothing better than a fresh roasted cob right off the grill. This popular veggie is packed with nutrients that are often overlooked. Corn contains rather a healthy amount of both fiber and vitamin C, making it an excellent choice for that backyard cookout! Although most cookouts focus on the meat, I try to get as many veggies on the grill as possible anything from peppers to mushrooms! Veggies not only amp up a BBQ with their vibrant color, but they also fill you up (which helps with overeating). Of course you have to save room for dessert right? What's better than fresh grilled peaches and homemade ice cream? 

Herbs, a summer favorite of mine, can be very beneficial in more ways than you might think. Basil, an herb originally native to India, has grown to become very popular within the culinary community. This common herb also contains anti-inflammatory effects, DNA protection, anti-bacterial properties and cardiovascular benefits. Thyme, one of my favorite herbs, has been used for thousands of years dating back to the Egyptians. It was often used to protect food from microbial contamination and to preserve deceased pharaohs. Oregano, an herb native to Europe, has been found to hold 42 times more antioxidants than apples, 12 times more than oranges and 4 times more than blueberries! The name oregano is derived from two Greek words meaning "mountain" and "beautiful" since it served as both a symbol of happiness and made for a beautiful hillside. 

Vegan, Gluten Free, Nut Free 

Ingredients:

4 ears fresh corn (I used mixed)

4 tbs chopped fresh basil

4 tbs chopped fresh thyme

4 tbs chopped fresh oregano

3 tbs ghee or coconut oil

salt and pepper

Instructions:

Pre heat your grill to about 350F degrees. Mash together the fresh herbs and ghee/oil to create a paste. 

Remove the silk and most of the shuck from the corn (leaving a few leaves). Rub the herbal paste onto the corn (to the desired amount). Re-wrap the corn in the husk you left behind and some tin foil or parchment made into a pouch. 

Place your foil wrapped corn onto the hot grill and cook for about 45-60 minutes, turning every 20 minutes. Serve sprinkled with salt and pepper alongside family and friends! Enjoy! 

Post by: Rebecca 

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