Asparagus Soup

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1 tbsp of coconut oil

3 green onions, sliced – fresh from the garden!

3 small red potatoes, cubed– organic preferred

¾ of a bunch of asparagus, cleaned, broken into pieces

1 quart of organic chicken broth

½ cup of water

 

Melt coconut oil in soup pot over medium heat

Saute onions in pot

Add red potatoes, chicken broth, and water, bring to boil

Add asparagus when potatoes almost tender.

Blend with hand blender, food processor or blender. I kept the tips out of the blender step (that’s why you see chunks in the soup pot!)

Enjoy!

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Gluten free granola bar recipe

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granola bars

At last I have made a school friendly granola bar that I am happy to see my boy love.

Store bought granola bars tend to be filled with sugar and rarely don’t have wheat in them.  The gluten-free bars are often very high in sugar and mostly void of fibre.

Here is the recipe that I concocted to make some delicious ones at home.

  • 1 cup quick oats, 2/3 cup rolled oats
  • 1/4 cup sugar
  • 1/2 tsp salt
  • 1/4 tsp cinnamon
  • 1/2 cup mini semi sweet chocolate chips
  • 1/2 cup hemp hearts
  • 1/2 cup raisins
  • 1 cup gluten free Rice Krispies
  • 1/3 cup oat flour
  • 6 Tbsp oil (olive or coconut)
  • 3 Tbsp honey
  • 2 tsp vanilla
  • 1/3 cup pumpkin seed butter, heated until smooth
  1. Pre heat the oven to 350 degrees.  Spray an 8×8 pan with oil then line it with parchment paper that hangs over all edges.
  2. In a large bowl, combine all of the dry ingredients.
  3. In a smaller bowl, combine the oil, honey, vanilla and heated pumpkin seed butter.
  4. Pour the wet ingredients into the dry ingredients and stir until well combined.
  5. Pour the mixture into the pan.  Use an oiled spatula or oiled waxed paper to press the mixture firmly into the pan.
  6. Bake for 30-40 minutes (until the edges just start to turn brown), remove and place on cooling rack.  Do not attempt to remove the granola bars or cut them until they are well cooled.  In fact, place them into the fridge or freezer for a few minutes to firm them up before cutting.
  7. These freeze really well.

Enjoy 🙂

Edit March 8/15: my son asked for granola bars that look like the Nature’s Path ones. They are not as thick as these. So I followed the recipe, but instead used a larger pan and cut the time down to 15 minutes. Worked like a charm!

 

Dr. Kerri

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Cleanse with Your Friends – Day 12

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Onion Spread

I’m meeting with the group of women shortly for our 3rd night of Cleanse with Your Friends. We’ve been cleansing around 12 days so far. I hope everyone is still doing well!

Here is a recipe for a dip I’ve made to bring to class tonight. It’s from a book that is no longer in print called “CCNM’s Simply Healthy Cookbook.” This book was put together by students and staff from the Canadian College of Naturopathic Medicine in 2002. It’s a great resource at home for me and I’m sorry that it’s no longer in print. I will share some recipes from time to time to share the wisdom of my peers.

Cold Onion Spread

  • 4 large onions, diced
  • 1 tbsp extra virgin olive oil
  • water
  • 1 bay leaf
  • 1 tsp dill weed
  • salt
  • In a large skillet, heat olive oil over medium-high heat. Add onion, cook and stir for 1 minute.
  • Add enough water to cover the onions
  • Add the bay leaf, dill weed and salt according to taste
  • Cover the pan and cook at medium-low for 35 minutes, or until onions are cooked.
  • When onion is tender, uncover and increase temperature to medium-high. Allow onions to cook until they turn a golden-brown (mine didn’t turn colour but I cooked it until a lot of the water evaporated
  • Remove bay leaf
  • At this point I decided to blend it with my hand blender.

Eat hot as a side dist or cold as a spread on rice crackers or cucumbers and carrots.

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Munchies for Munchkins

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Tonight I will be instructing the Meals and Nutrition for Munchkins with The City of Barrie. I’ve had a lot of fun preparing for this seminar while looking at cookbooks, which are my favourite type of book. I love trying new recipes and this gave me a great opportunity to check out new books and recipes to share with the parents attending.

Here I have made the “Hale and Hearty Fruit Dip” from The Kid-Friendly Food Allergy Cookbook by Leslie Hammond and Lyne Marie Rominger. F.Y.I. This book is available at the Barrie Public Library.
For the smiley snack:
I used a plain rice cake for the face, spread the fruit dip on the face, orange slice for the mouth, dried cranberry for the nose and 2 whole, natural almonds for the eyes. The hair is unsweetened coconut flakes. Steve, my guinea pig, loved it!
For those of you who missed the class, stay tuned for more of my informative sessions with The City of Barrie.
Fruit Dip:
  • 1 cup cottage cheese (or yogurt)
  • 1 tbsp honey (optional, local honey is the best)
  • 1/2 firm banana
  • 1/3 cup fresh or frozen berries (I used raspberries)
  • Squeezed juice from 1/2 fresh orange
1. Place all ingredients in a food processor and blend until smooth.
2. Refridgerate for 30 minutes and serve with fruit or rice cakes and crackers.

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