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Hemp chia and superfood jars
Do you need a portable grab-and-go breakfast or snack? This is the jar for you! The recipe scales up or down to make as many as you need. Low-carb people have discovered hemp hearts make a great substitute for that oatmeal texture, that’s why this gets the title of “not oatmeal” jars.
All you need are small glass jars, half-pint canning jars work well. They come in regular, round, or the squatty wide mouth kind which are kind of cute.
Layer and stir
Hemp hearts are tiny protein-packed powerhouses of nutritious goodness. They are good cold like these jars, or hot, like in my Hemp Heart Porridge. Hemp seeds have anti-inflammatory properties, are high in fiber, are a good source of complete plant-based protein, and have an excellent omega 3:omega 6 ratio.
Chia seeds give a big helping of antioxidants, minerals for skin and bone health, more fiber and protein, and more omega-3 fats.
Round out these healthy little jars with walnuts or pecans, dark chocolate, and collagen powder. Make it creamy and delicious with full-fat coconut milk or, even better, coconut cream. Sweeten to taste with stevia, or if you’re not keto you can use maple syrup or raw honey.
Walnuts and pecans are both great sources of more healthy fats, plus more antioxidants. Dark chocolate (72% or higher) is also super high in antioxidants. Always choose fair trade chocolate even if you have to pay a little more. Collagen powder is good for skin, hair, joints, gut health and lots more. Look for grassfed, non-gmo brands.
Hemp Chia Superfood jars
Use the following ingredients per each jar. Layer the ingredients and then stir and chill.
optional fresh fruit for topping just before eating
Layer all the ingredients, except for the optional fruit, in the jar, stir it up well to mix everything together. Take a little taste just to see if it is sweetened to your liking, then put the lid on the jar and chill it for at least 4 hours or overnight. When read to serve remove the lid and add any fresh berries or fruit you like to the top and enjoy!
Have you tried hemp lately? It’s not just for making macrame plant hangers or eco-friendly clothing. It’s not something you smoke in the back of your psychedelic VW van either.
Hemp has a long and interesting history in world civilizations. According to this historian hemp has been in cultivation for 8,000 years. Its usefulness encompasses a wide range from paper, rope, clothing fiber and sail canvas; to food for humans and animals; to medicines for childbirth, dysentery and rheumatism.
Grown around the world from east to west this plant’s history is intertwined with man. Beginning in China around 2800 BC and making its way to North America by the 1600s where Thomas Jefferson and George Washington grew it on their farms, hemp is one of the oldest known cultivated plants. The sails of the Mayflower and the original Levis jeans were made from hemp cloth.
Hemp seeds, or hemp hearts as they are often called, are full of healthy fats just like many other seeds and nuts. High in omega-3 fats and GLA (a special fat your body uses to make hormones), hemp seed can be useful in fighting inflammation and nourishing the immune system.
(Fun fact if you raise chickens – feeding hemp hearts to your chickens will increase the omega-3 in their egg yolks!)
Also amazing about hemp – it is one of the very few plant foods containing complete protein, meaning all of the necessary essential amino acids needed for a healthy diet. That plus a healthy dose of fiber and many key vitamins, minerals and trace nutrients make hemp seeds something worth trying!
Low Carb Hemp Heart Breakfast Porridge
This hemp heart porridge recipe is filled with healthy fat and plenty of fiber as well as inflammation-fighting spices. It’s also vegan, gluten-free, low carb, and dairy-free.
(A note about flax: Always buy whole flax seed and then grind it just before using. Flax oil is very unstable and will begin to go rancid within just a few hours of grinding the seed. I use a little spice grinder like this.)
A few more add-ins that aren’t vegan, but are worth trying include grassfed gelatin or collagen powder, and a drizzle of raw heavy cream just before serving. I also like to add MCT oil for a brain boost.
Healthy fats have the starring role in this hearty breakfast bowl. If you don't have all the seeds listed, just use what you have. The base of hemp and chia make a great foundation for any combination of nuts and seeds you like.
¾ cup full fat coconut milk
3 Tablespoons hemp hearts
2 Tablespoons chia seed
2 Tablespoons shelled sunflower seed or shelled pumpkin seeds
2 teaspoons sesame seeds
1 Tablespoon flax seed, freshly ground
1 teaspoon ground cinnamon
1 teaspoon ground ginger
1 teaspoon ground turmeric
¼ teaspoon ground cardamom
⅛ teaspoon ground black pepper
1 teaspoon vanilla extract
pinch of salt
stevia powder or drops to taste
1 teaspoon MCT oil
1 Tablespoon grassfed gelatin or collagen powder (optional)
toasted pecans or walnuts for topping (optional)
heavy cream for topping (optional)
Pour the coconut milk into a saucepan.
Add in the hemp, chia, sesame, sunflower, pumpkin or other seeds.
Add the cinnamon, ginger, turmeric, cardamom, pepper, vanilla and pinch of salt.
Sprinkle on the gelatin or collagen if using.
Heat on the stove over medium-low heat, stirring, until the mixture begins to bubble around the edges.
Stir in the stevia and continue simmering for 3 to 4 minutes, stirring frequently.
When the mixture reaches a thickness you like, remove from heat and stir in the ground flax seed and the MCT oil.
Pour into a serving bowl and top with any optional toppings such as toasted nuts or heavy cream.
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Springtime always makes me think of the sunny flavors of lemon and blueberry. The bright, tart lemon combines so well with the rich, fruity blueberry.
This recipe uses a mixture of almond flour, coconut flour and tapioca starch to make a gluten-free and grain-free muffin that is a little higher in protein and lower in carbs than a grain-based muffin. Using honey in place of white sugar adds in more minerals so it isn’t just empty calories.
Try these muffins for an Easter Sunday brunch or a weekend family breakfast. Leftovers can go in the freezer. On busy mornings just wrap one or two in foil or parchment and reheat in a 350 oven for ten minutes for a quick breakfast. Make a batch of homemade turkey sausage and keep that in the freezer, too, and you can have a hearty breakfast in no time.
Preheat the oven to 350 degrees. Line 12 muffin cups with parchment liners or spray with coconut oil spray.
Mix together the eggs, softened butter, honey, vanilla and lemon zest & juice in a mixer until well combined. In a separate bowl combine the dry ingredients (almond flour, coconut flour, tapioca starch, baking soda and salt). Add the dry ingredients into the mixing bowl with the wet ingredients and stir until evenly mixed. Add in the blueberries at the end and stir gently until they are evenly distributed. Divide the batter evenly into the muffin cups. Bake for 19-21 minutes, or until golden brown and a toothpick inserted in the center of a muffin comes out clean. Remove muffins onto a cooling rack.
Blueberry season started early here in Florida. By the end of April we’d already gone blueberry picking and filled the freezer with berries for smoothies, jam, ice cream and muffins.
I have two teens now, but when the kids were little we always read Blueberries for Sal before going berry picking. I loved the Before Five In A Row lessons that included activities to make reading even more fun. I found these printables good for any little ones you might have at your house right now.
“Little Sal picked three berries and dropped them into her little tin pail…kuplink, kuplank, kuplunk!” – from Blueberries for Sal by Robert McCloskey
This year we are also getting handfuls of berries from our backyard bushes! I’ve tried converting our landscaping into as much edible landscaping as I can. Three blueberry bushes replaced some overgrown ligustrums a few years ago.
“You ought to have seen what I saw on my way To the village, through Mortenson’s pasture to-day: Blueberries as big as the end of your thumb, Real sky-blue, and heavy, and ready to drum In the cavernous pail of the first one to come! And all ripe together, not some of them green And some of them ripe! You ought to have seen!” excerpted from “Blueberries” by Robert Frost
When we first moved in we planted bananas which have since grown into a tiny jungle by my daughter’s bedroom window. Right now we have both bananas and blueberries growing – inspiration for some seasonal baking!
Sprouted Grains and Flours
I really like To Your Health’s Sprouted Gluten-free Baking Mix for these muffins. To Your Health, a small business in rural Alabama, is owned by Peggy Sutton whose own quest for health resulted in this answer: “Eat a variety of all foods God made available to us in as pure form as possible.”
Sprouting grains makes their vitamins more available and makes the grains more digestible while reducing the phytic acid to nearly half.
You can find To Your Health sprouted flours and products at selected Whole Foods stores and other natural food stores, or you can order them directly from To Your Health.
In a medium bowl whisk together the gluten-free flour, sea salt, baking soda, and baking powder and set aside.
In a large mixing bowl cream together the butter and sugar. Add the bananas, mixing well. Add the eggs and mix well. Add half of the dry ingredients, mix and then add half the kefir or buttermilk. Add remaining dry ingredients followed by remaining kefir/buttermilk. Stir until incorporated. Then gently stir in the blueberries.
Evenly divide the batter between the 12 muffin cups. Bake for about 20 minutes or until a toothpick inserted in the center of a muffin comes out clean. Remove from the oven.
Allow the muffins to stay in the muffin tin for about 3 minutes. I’ve found that gluten-free baked goods are much more fragile and allowing them to set up a bit makes it less likely that you will squash or break one taking it out of the pan.
Remove from the pan and allow to cool on a wire rack. These keep best if refrigerated, and they also freeze well. Just wrap in a little foil to reheat in a 350 degree oven for about 10 minutes.
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The days are getting a little shorter. The air has that special quality that signals the end of one season transitioning into another. Suddenly I’m craving nutmeg and cinnamon, ginger and cloves – sweet potato pie? How about waffles that taste like sweet potato pie?!
These waffles are Paleo-style which means no grains. These waffles won’t give you a sugar rush (unless you spill the maple syrup – oops!) as they are full of protein, complex carbs and good fats. Make a double batch and freeze some for easy school-day breakfasts. Just pop them still frozen into the toaster for a few minutes.
If you don’t have pumpkin pie spice you can blend your own from 1 teaspoon cinnamon, 1/2 teaspoon ginger, 1/4 teaspoon nutmeg and 1/4 teaspoon ground cloves. Or for a fun flavor twist use Chinese Five Spice powder which is a blend of cinnamon, anise, clove, ginger and black pepper.
Top your waffles with plenty of butter if you can have dairy, and real maple syrup. Or for a more Paleo-style topping you can whip up some coconut cream and a little honey to make a fluffy topping.
Preheat your waffle iron according to the directions. Place the almond butter into a mixer and use the whisk attachment to whip the almond butter for about one minute. This helps to give the waffles a lighter texture and makes it easier to mix in everything else. Add in the remaining ingredients and continue to use the whisk attachment to mix it all up. The batter will be somewhat thick. Bake the waffles according to the directions for your machine. My Belgian waffle maker uses about 1/2 cup batter for 3 minutes. Yield from my machine was five waffles.
What is your favorite fall flavor? Have you ever tried sweet potato pie? Tell us about it in the comment section. And be sure to follow us on Facebook, Pinterest and Twitter for more recipes and healthy living articles.
Here’s another great post from Amy, the other half of Well Fed Family. I will forgive her description of me in the morning because this recipe is so yummy!
Getting Creative with Breakfast
After my sister went gluten free, she began coming up with very creative breakfast ideas. These often involved shredding various vegetables and slowly sautéing them in bacon grease, then topping them with a fried egg. Lee is not a morning person, and moves very slowly in the morning. This means that it takes her a while to cook her breakfast, especially when we’re in vacation-mode at the lake. Something about this method of slowly cooking brightly colored vegetables, combined with the mouth-watering aroma of bacon, makes my sister’s gluten-free breakfasts very appealing. Is it the way she stands at the stove, patiently sautéing? Or is it the visual appeal of the bright vegetables? Maybe it’s the heavenly smell of the whole thing. Or maybe it’s all of that plus the relaxing atmosphere of the lake? I don’t know, but after spending Christmas together and watching Lee prepare more Paleo style breakfasts, I found myself back home scouring the fridge for something more colorful and exciting than the same old bacon and eggs.
Everything’s Better with Bacon
On that particular day, my fridge was found wanting of pretty squash and beautiful greens, but I did have a bag of Brussels sprouts needing to be used, and a big bushel box of sweet potatoes from a recent bulk foods delivery. There was just one thing missing, and that was in the freezer: BACON! I immediately knew what to do, and produced a breakfast that made me the envy of my family. First I cooked a few slices of bacon, then sautéed some shredded sweet potato and Brussels sprouts in the grease. When that was done, I crumbled bacon on top and set it aside while I fried an egg. I ate the egg on top of the potatoes and Brussels sprouts. It was divine! And it was so delicious that I made it again for dinner for my oldest daughter and me, then again the next day for the family! A few days later, I increased the quantities and took it to a potluck. Yes, a legend has been born. This is our new favorite dish.
You can adjust this recipe to serve just one or two people, or to make enough as a side dish for a full meal. The amounts given here make a nice sized side dish that will provide leftovers, but you can use just one sweet potato, a couple slices of bacon and a handful of Brussels sprouts to make enough for one or two people. A food processor makes preparation quick, but if you are just making enough for one person then it is no trouble to just use a hand grater and a knife. You can chop the sprouts as coarsely or fine as you like. Finely shredding the sprouts makes their flavor less bold for those finicky eaters in your family.
Sweet Potato, Brussels Sprouts and Bacon Saute
1 package bacon, preferably antibiotic-free, nitrite-free
1 package Brussels sprouts, washed and stems and outer leaves trimmed
2 or 3 sweet potatoes, peeled (optional) and shredded sea salt and freshly ground pepper to taste
Cook the bacon in a heavy-bottom skillet until somewhat crisp. Remove the bacon to a paper towel to cool, and reserve the drippings in the skillet. While the bacon is cooking, chop or shred the Brussels sprouts and set aside. Add the sweet potatoes into the hot bacon grease, slowly sautéing over medium heat until tender. Add the chopped Brussels sprouts, continuing to sauté until they are cooked to your liking. Crumble the bacon and mix it in. Taste for salt and pepper, and add if needed. Serve immediately!
Are you a morning person? Or does it take you a long time to get going? Do you wish someone would fix you this delicious dish for breakfast? Tell us about it in the comments. Don’t forget to Pin this recipe for later.
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I goofed this week with my menu planning and grocery shopping – I never got anything for breakfast and now the kids have been foraging every morning for something to eat, never thrilled with my suggestions to just eat the leftovers from dinner the night before. My son will make himself eggs, but my daughter doesn’t like them, she’s more of a sausage or muffin kid. On top of all that I ended up having to empty and defrost the refrigerator trying to find a mystery water leak. So this morning as I was tossing unidentifiable baggies of this and that I uncovered some almond flour and some frozen peach slices. It’s the little discoveries that get my creativity going. These breakfast cookies are what we ended up eating. I fed some to the contractor who is here working on the guest bathroom (did I mention that mom, dad and two teenagers – including a teenage girl – are all sharing one bathroom right now?) I had intended for them to be scones, but they ended up more like batter than dough so soft cookies it is.
Preheat the oven to 350 degrees. Grease or parchment line a baking sheet. I like to use a food processor to whirl everything up, but you can certainly do this by hand in a bowl. Place the almond flour, eggs, maple syrup, vanilla and melted butter in a food processor and process until mixed. Add the soda, salt and ginger and mix again. Finally add the peaches and pulse just until combined. You don’t want to chop them so much that you don’t have little juicy bits of peach left in the cookie. Spoon the batter onto the prepared baking sheet using about 2 Tblsp for each one. Leave some space between them as they will spread more during baking. Bake for 18-20 minutes or until golden around the edges. Remove to a cooling rack. Freeze any leftovers and you can heat them up in a toaster later.
Dr. Sarah Ballantyne, author of The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body, advises that we need to be eating more than just the typical muscle meats like steaks, roasts, or filets. She says we need the nutrition that can only be found in places like organ meats, bones, cartilage and other less well known portions. Dr. Cate Shanahan, author of Deep Nutrition: Why Your Genes Need Traditional Food, has two entire categories in her Four Pillars of ancient cuisine dedicated to Organ Meats and Meat on the Bone. Liver and other organ meats contain essential nutrients like omega-3 fats plus vitamins and minerals like B vitamins, folic acid, iron and CoQ10 deficient in our modern society. Dr. Weston Price himself was the pioneer over 75 years ago promoting the necessity of including organ meats in our diet. His book Nutrition and Physical Degeneration shared vivid illustrations showing exactly what happens when we neglect this storehouse of nutrition.
But I don’t like liver!I don’t know how to cook heart!My kids won’t touch that!It tastes weird!
I hear you. But I have an organ meat recipe for you that doesn’t look gross, doesn’t have a strange texture and best of all it tastes delicious! In fact my kids were at that awkward, picky stage when I first started feeding it to them, and they loved it! So give it a try, I think you’ll be pleasantly surprised.
I buy frozen grassfed beef liver or heart from a local rancher who delivers to our area once a month. I thaw them only enough that I can cut them up into 1/4 lb chunks and then wrap them in wax paper and freeze in ziploc bags. The night before I want to make the sausage I pull out a chunk and let it thaw in the refrigerator overnight. You can use 1/4 lb of pork, chicken, duck or goose liver or heart as well. The important part is that the organs came from animals who were raised outdoors in the sunshine eating grass and forage, because access to sunlight means the organs will be good sources of vitamin D and access to green grass means plenty of vitamin A.
Chocolate for breakfast! Now that I have your attention… 🙂
When we got rid of boxed cold breakfast cereals at our house it could have been a really big change with lots of drama and complaining. But it ended up not being that big of a deal. I chose breakfast to be the first meal to commit to preparing with real, whole foods when we started our journey to healthy eating. My kids enjoyed having a different kind of muffin each morning and they never really noticed the lack of Peanutbutter Bumpers until several weeks later, and by then they had gotten out of the habit of cold cereal.
These chocolate muffins are a delicious homemade alternative to those white boxes of junk-filled pastries lining tables near grocery store checkout lines. Start the batter the night before. It will help to save time in the morning plus you will get a nutritional boost from the overnight soak which helps eliminate anti-nutrients in the wheat. Use the best quality chocolate chip you can find. Try to find one with chocolate instead of sugar as the first ingredient, and always avoid anything made with hydrogenated oils or corn syrup. I like to use mini chips because they distribute better throughout the muffin. I only use 1/2 cup of the minis.
1¾ cup whole wheat pastry flour (preferably freshly ground)
1 cup buttermilk OR kefir OR yogurt thinned with water
⅔ cup Dutch process cocoa
1 cup sucanat
2 eggs (preferably from pastured hens)
2 tsp vanilla extract
¼ cup melted or very soft butter
¼ cup melted coconut oil
1 tsp baking powder
1 tsp baking soda
¾ tsp sea salt
½ to ¾ cup semi-sweet or bittersweet chocolate chips
The night before you plan to bake combine the whole wheat pastry flour and the buttermilk to form a sticky dough.
Cover the bowl with a plate or plastic wrap and let it sit out on the counter overnight or at least 7 hours.
Measure out the rest of the dry ingredients (keep the soda, powder and salt in a separate bowl) to save extra time in the morning.
The next morning preheat the oven to 375 degrees.
Butter a standard muffin pan or line with muffin papers.
Then transfer the soaked dough to the bowl of a food processor or electric mixer.
Add the cocoa, sucanat, vanilla, melted butter and melted coconut oil. (You can use all butter or all coconut oil but I like the flavor of the combination.)
Pulse the mixture a few times (or mix on the lowest speed taking care not to splash) until the ball of soaked dough begins to smooth out and the ingredients begin to incorporate.
Add the eggs, processing in between each one, and mix until the dough becomes more of a batter consistency.
Combine the baking powder, baking soda and salt in a small bowl and then add to the batter.
Process until combined. The batter will begin to puff up as the leavening starts working.
Quickly add in the chocolate chips and pulse just to get them mixed in but not chopped up.
Scoop the batter equally into the twelve muffin cups. They will be fairly full. Bake in the preheated 375 degree oven for 20-25 minutes or until a toothpick inserted in the center of a muffin comes out clean.
Remove from the oven and let them sit in the tins for about 3 minutes then remove to a cooling rack.
If you have used muffin papers you will want to let them cool an additional 15 minutes before peeling off the paper.
These muffins are chocolatey and tender and delicious just as they are. But if you want to gild the lily you can split them and smear on a little butter or homemade raspberry jam.
If you find yourself in need of cupcakes to take to a church party or school activity you can make these muffins and top them with homemade butter frosting for a much better alternative to the store bought bakery cupcakes.
To learn more about baking all kinds of breads made more nutritiously with soaking the flour check out Well Fed Family’s Breads DVD!
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‘Tis the season for all things cranberry! It’s also the beginning of citrus season which means fresh oranges should be available in stores or, if you’re lucky, in your backyard. This recipe uses both the juice and the zest so you are better off choosing unsprayed oranges from a friend or buying organic.
These muffins come together quickly, especially if you use a food processor. Almond flour instead of wheat flour keeps these both gluten-free and grain-free for those of you trying to avoid that.
Grain-free Cranberry Orange Muffins
2 cups almond flour
1/4 cup finely shredded unsweetened coconut (if yours is big shreds, pulse it a few times in the food processor or blender to make it smaller)
1 tsp baking soda
1/4 tsp sea salt
zest and juice of 1/2 fresh orange
2-3 Tblsp raw honey
1 egg (preferably pastured or organic)
2 Tblsp melted butter
1 tsp vanilla extract
1/2 cup chopped fresh or dried cranberries
Preheat the oven to 375 degrees. Butter 11 muffin cups. (I can’t get this to stretch to 12, so grease 11 and put a little water in the bottom of that 12th muffin cup to keep it from scorching.) Mix together almond flour, coconut, baking soda, salt and orange zest in a food processor or mixer. In a separate bowl, mix together the honey, butter, egg, orange juice and vanilla. Pour the liquid ingredients into the dry ingredients and mix well. Add in the cranberries and pulse just until mixed. Spoon the batter evenly into the 11 buttered muffin cups. Bake in 375 oven for 15-18 minutes or until golden brown and set. Remove from oven and allow to cool still in the muffin tins for 2 minutes. Remove and cool on wire rack.