From the Kitchen of Lynn Salmon-Easter, Reiki Master

This is my family’s favorite way to eat apples in the fall and winter months. It's simple...but somehow still so special! 

Makes about 2 - 2 1/2 cups

Ingredients

• 4 small apples or 2 large apples
• 1/2 cup water 
• 1 Tablespoon butter
• 1 teaspoon cinnamon

Directions

1. Rinse apples and cut them into chunks. It is optional to leave the skins on the apples or peel the skins off. 
2. Place cut apple into a heavy bottomed pan with water, butter and cinnamon.
3. Cover tightly with a lid and bring to a boil.
4. After the apples reach a boil, take the lid off the pan and turn down to a simmer.
5. Simmer apples until all the water is cooked off.
6. Allow apples to cool completely and store in a glass container with a tight fitting lid.

From the kitchen of Jesse Haas, CNS, LN

This recipe is more of a formula that can be used interchangeably with whatever fruit is in season or in your freezer. It has become a delicious addition to our recipe rotation at home. I love to spoon it onto yogurt and homemade granola, use in place of jam on gluten-free toast...or indulge my elevensies cravings with spoonfuls right into my mouth. 

The variation pictured here includes berries from my backyard garden: red raspberries, red currants, black elderberries, and blueberries we harvested at White Pine Berry Farm in River Falls, WI. Eating a half-cup serving of berries is part of my personal wellness plan. I think of them as delicious medicine: they are nutrition powerhouses with gifts for every system in the body. 

This compote is unsweetened and uses chia seeds to thicken it into a jam-like consistency. Enjoy! 

Print the recipe here.
​
Makes 2 cups

Ingredients: 

• 3 cups frozen berries
• 3 Tbsp chia seeds

Directions: 

1. Measure your berries out into a small saucepan. You can use a mixture or choose just one kind. I like incorporating berries of different colors, shapes and sizes for a visually-pleasing compote. 
2. Heat the berries on medium-low on your stovetop until they bubble and burst. Stir occasionally to prevent burning. 
3. Remove from heat and stir in the chia seeds. The chia seeds will absorb excess liquid and thicken the mixture as it cools. 
4. When the compote has cooled to room temperature, transfer to a glass container and store in the refrigerator for up to one week (if it lasts that long!). 

From the kitchen of Dr. Stamer
Adapted and inspired by a seed cycling recipe created by Emily Wiggins, ND. ​

Seed cycling is a way to promote a balanced menstrual cycle as well as tune us to our inner rhythms. 

A healthy menstrual cycle length can range from 26-35 days, but often 28 days is used as the average benchmark of a normal cycle. The cycle contains two dominant hormonal portions. Days 1-14 are known as the follicular phase and characterized by higher estrogen levels. Days 15-28 are known as the luteal phase and characterized by higher progesterone levels. 

Flax and pumpkin promote hormone balance in the first half of our cycle where estrogen is dominant, while sesame and sunflower seeds promote hormone balance in the second half of our cycle where progesterone is dominant. 

These seeds are also full of healthy fats, vitamins, minerals and fiber. This makes them easy to share with friends and family even if they don't menstruate.  

Interestingly enough, a healthy menstrual cycle is approximately the length of the moon cycle, approximately 29 days. If your cycles are regular, seed cycle with your menstrual cycle, but if they are irregular, you can cycle with the moon’s flow, which you will see below. It is a beautiful way to be in touch with nature’s cycles as you learn about your own. 

This recipe will make 7 seed cycling treats. You can double this recipe to make 14 treats at once for ease. I like making them a week ahead of time and having them be a bit fresher, but I always appreciate a time and energy hack as well! 

You can also simply add the seeds to granola, oatmeal, salads or yogurt. But, I love this recipe so I can eat these as a delicious morning treat or afternoon snack. 

Seed Cycling Treats for Follicular Phase (from New Moon to Full Moon) 
Makes 7 balls

Ingredients:

• ½ cup flax seeds
• ½ cup pumpkin seeds
• ½ cup pitted dates  
• ½ teaspoon vanilla extract 
• 1/8 teaspoon Himalayan salt 
• ¼ cup almond butter 
• 1 tablespoon coconut oil 
• 1/8 teaspoon cinnamon 
• optional: unsweetened shredded coconut or cacao powder to roll the treats in after forming 

Directions:

1. Add all ingredients to a food processor and pulse until the seeds are pulverized and it creates a sticky dough. The seeds will still be visible. When you pinch the dough it should stick together. If it is dry, add another tablespoon of coconut oil.
2. Shape into balls. You can roll the treats in unsweetened coconut shreds or cacao powder as well for extra flavor and an adorable look!
3. Refrigerate and enjoy one each day of the week. 

Seed Cycling Treats for Luteal Phase (Full Moon to New Moon) 
Makes 7 balls
​
Ingredients: 

• ½ cup sunflower seeds
• ½ cup sesame seeds
• ½ cup pitted dates  
• ½ teaspoon vanilla extract 
• 1/8 teaspoon Himalayan salt 
• ¼ cup almond butter 
• 1 tablespoon coconut oil 
• 1/8 teaspoon cinnamon 
• optional: unsweetened shredded coconut or cacao powder to roll the treats in after forming 

Directions:

1. Add all ingredients to a food processor and pulse until the seeds are pulverized and it creates a sticky dough. The seeds will still be visible. When you pinch the dough it should stick together. If it is dry, add another tablespoon of coconut oil. 
2. Shape into balls. You can roll the treats in unsweetened coconut shreds or cacao powder as well for extra flavor and an adorable look! 
3. Refrigerate and enjoy one each day of the week. 

​
Click here to download a printable recipe.

From the kitchen of Lynn Salmon-Easter, Reiki Master
Adapted from Vegetarian Cooking for Everyone by Deborah Madison

These are a favorite snack in our family during the cold winter months.

Ingredients:

• 1 cup pecans
• 1 tsp olive oil
• 1 Tablespoon sugar
• 1/2 tsp salt 
• 1 tsp smoked paprika for mild flavor or ground chipotle for spicy

Directions:

1. Heat and stir the nuts and oil on medium until they start to sizzle.
2. Turn off the heat.
3. Sprinkle nuts with sugar and stir to toss and coat.
4. Sprinkle nuts with salt, paprika or ground chipotle and stir to coat.
5. Spread nuts on a plate or cookie sheet and allow to cool thoroughly.
6. When cool, place nuts in an airtight container and store at room temperature.

From the kitchen of Dr. Stamer

What in the world is a shrub? A shrub is a delicious fruit and herb infused drinking vinegar. It is a great addition to mocktails, can be used before meals to stimulate digestion, or just sipped for a yummy seasonal drink! I like to make a couple with each season’s fruits and have them stored in my refrigerator for use all year long.
 
Ingredients

• 1 cup blueberries
• 1 tbsp grated ginger root
• 1 cup apple cider vinegar (my favorite is Bragg’s)
• 1/2 cup honey                          
• Sparkling water, to serve

Equipment

• Glass pint canning jar with plastic lid or metal lid & parchment paper

 
Instructions

1. Prepare your clean glass pint jar and it’s lid. You can boil both for 10 minutes, or use it straight from the dishwasher or after washing with soap and hot water. You can use a plastic or metal lid. The plastic lid is useful because the vinegar will erode a metal lid. If using a metal lid you will need parchment paper to place between the jar and the lid to prevent erosion.*
2. Place 1 cup of blueberries and 1 tbsp of freshly grated ginger into the jar.
3. Smash the blueberries with a clean metal spoon.
4. Add 1 cup of apple cider vinegar.
5. Wipe the top of the jar with a clean & damp cloth. Cover with plastic lid or metal lid. If using metal lid, place a square of parchment paper over the top of the jar, then twist the metal lid on. You don’t want the vinegar to touch the lid of the jar as it can cause erosion of the metal, and your shrub will taste like metal too!
6. Let it sit in a cool, dark place for 1-3 weeks. Shake a couple times per week.
7. Strain the fruit and ginger from the vinegar with a cheesecloth.
8. Add ½ cup honey to your vinegar mixture. Shake to dissolve the honey into the vinegar mixture right in your pint jar.
9. Store the shrub in your refrigerator.
10. To serve, mix 1 tbsp of your shrub syrup with 8 oz of sparkling water, mix into your favorite drink creation, or sip as is to stimulate digestion before a meal. Enjoy!

 
You can make this recipe with any fruit or herbs that you like! The ratio I commonly use is a 1:1:0.5 ratio for fruit to vinegar to sweetener, and you can play around with what amount of herb would compliment the taste of the fruit. I like to have my shrubs be on the more sour side, but you can add more sweetener to your liking!
 
*Because this isn’t done with a true canning process, there is a risk of bacteria growth. This is unlikely if you use proper cleanliness techniques and due to the high acid content of vinegar.

For a printable PDF, click here

From the kitchen of Jesse Haas, CNS, LN

Humans are always looking for reasons to justify and rationalize their cravings, which is one reason that chocolate continues to be looked at for its aide in balancing blood sugar, preventing heart disease, promoting weight loss and more.
 
I’m down with that! I am definitely a chocolate lover, so have no qualms with supporting my chocolate habits with scientific evidence.
 
Cacao – the unprocessed form of chocolate – is a nutrient-dense addition to your pantry staples. My favorite things about cacao include it’s magnesium content for combating stress, anxiety and sleeplessness, and the antioxidant flavonoids. Flavonoids are a class of compounds that help keep our cardiovascular system flexible. If you think of your arteries and veins as hoses and your blood as the water moving through the hose at high pressure, you can easily see how flexibility is key. We want our blood effortlessly circulating throughout our bodies! Use cacao in place of baking chocolate, which has undergone processing that damages many of the phytonutrients that makes cacao so powerful.
 
Adding a tablespoon of cacao powder to my smoothies has become a habit I feel very good about. Here’s one smoothie formula, that I’m really digging lately. Enjoy!
 
Makes 1 serving
 
Ingredients:

• 3/4 cup cold press
• 1/4 cup Thai coconut milk
• 2 Tbsp almond butter
• 1-2 Tbsp cacao powder
• 1 frozen banana
• 1/2 cup frozen cauliflower

 
Directions:

1. Place all ingredients in a high-powered blender and blend until smooth.

For a printable PDF, click here

From the kitchen of Amber Hanson, LN

Smoothies can be a great on-the-go meal or snack option but so often they are loaded with lots of fruit and light on fat and protein which can lead to swings in blood sugar levels.  This version keeps everything in balance and manages to sneak in some vegetables too (I promise, you won’t even be able to tell!)
 
Makes 1
 
Ingredients

• ½ cup frozen mixed berries
• ½-1 cup frozen cauliflower rice
• ¼ cup full fat canned coconut milk
• 2 scoops protein powder
• Water or alternative milk to get desired consistency

 
 Directions

1. Place all ingredients in a blender; blend until smooth.

 
Tip: For extra fiber try blending in a tablespoon of chia, hemp or flax seeds!

For a printable PDF, click here

From the kitchen of Amber Hanson, LN

Bliss balls, fat bombs, energy bites – there are many names for these snackable spheres. I find they make a nice treat that takes the edge off hunger and satisfy a desire for something sweet. This version is sweetened only with fruit and loaded with healthy fat from coconut. I like to eat them mid-afternoon to keep my hunger under control until dinner or in the evening before bed to help keep my blood sugar stable while I sleep. They don’t take long to mix together in a food processor and can keep refrigerated for about a week or in the freezer for a few months.

​Makes 8-10 servings

Ingredients:

• 1-2 medjool dates, pitted
• ¾ cup freeze dried strawberries
• 2 cups unsweetened shredded coconut plus more for rolling if desired
• ½ cup virgin coconut oil, soft but not melted
• ¼ teaspoon vanilla
• ⅛ teaspoon fine Himalayan salt

Directions:

1. Place dates in a small bowl and cover with boiling water. Soak for 10 minutes; drain and roughly chop (for more even mixing); set aside.
2. Place strawberries in the bowl of a food processor and blend until powdery. Add dates, coconut, coconut oil, vanilla and salt. Blend until cohesive.
3. Form into 2-inch balls. Roll in additional coconut if desired.
4. Refrigerate until firm. Store refrigerated or frozen.

For a printable PDF, click here.

From the kitchen of Dr. Pharis

My husband jokes I just like to make this bread so I can say the name of it. “Snacking bread” just has a good ring to it! This bread has recently become a favorite go-to recipe in our household. I love it for a few reasons - it’s super simple to make, is gluten-free and dairy-free, and contains sources of protein, healthy fats, and complex carbs! It makes me feel a little less guilty loading the top of it with chocolate chips!
 
Ingredients:

• 1 medium sweet potato – cooked until soft and skin removed
• 1 small ripe banana
• 3 eggs
• 1/3 cup almond butter
• 1 tsp vanilla bean paste or vanilla extract
• 2 tbsp pure maple syrup
• ½ cup coconut flour
• 2 tbsp flax meal
• 1 tsp baking powder
• Cinnamon – to taste
• Pinch of salt
• Topping options: dark chocolate chips, nuts, seeds, coarse sea salt

 
Directions

1. Preheat oven to 350O
2. Using a fork mash the sweet potato and banana in a large bowl
3. Add the eggs, almond butter, vanilla, and maple syrup. Mix together.
4. Add the remaining ingredients: coconut flour, flax meal, baking powder, cinnamon, and salt. Mix together until all ingredients are well incorporated.
5. Line a loaf pan with parchment paper, and pour batter in pan.
6. Bake for 45 minutes, or until sides and top are slightly golden.
7. Remove cooked bread from pan. Enjoy warm or cool, and store in refrigerator.

Source/Author – Jeannette Ogden (@shutthekaleup)

For a printable PDF, click here

From the kitchen of Dr. Sara Jean Barrett

Ingredients:

• Coconut oil
• Cocoa powder
• Coconut butter/mana
• Almond butter
• Metafiber by Metagenics or similar fiber powder
• Maple syrup
• Sea salt
• Chai spice blend

Chocolate coating:

• 4 TBS coconut oil
• 2 TBS cocoa powder (can use more to get a deeper chocolate flavor)
• pinch of sea salt

Truffle insides:

• 2 TBS coconut oil
• 3 TBS coconut butter/mana
• 2 TBS almond butter
• 2 scoops Medifiber by Metagenics
• 1 tsp chai spice
• ½ tsp sea salt
• 1 TBS pure maple syrup

Instructions:

1. Melt together all ingredients except the fiber for truffle insides. Once the mixture if fully melted stir in the fiber powder.
2. Place mixture in freezer and stir every 5 minutes until firm enough to roll truffles.
3. Use your hands to roll truffles in to small balls and place on a baking sheet in the freezer until almost frozen solid.
4. Melt all ingredients for the chocolate coating then remove from heat.
5. Remove truffles from freezer and drop 3-4 at a time in to the chocolate mixture stirring with a spoon until coated. The frozen balls will cause the chocolate to harden quickly on the balls. Gently place truffle balls back on the tray.
6. Once all of the truffles have been dipped once, repeat and dip again until you have the desired level of chocolate on the outside.
7. Store truffles in the fridge or freezer to avoid melting.

Makes approximately 20-24 truffles