Recipes to Nurture Chapter 1

Transcription

1 Recipes to Nurture Chapter 1 by Autumn Rose Copyright 2016 Fruit and fruit-based goods compliment the family breakfast table in many ways! Syrup or sauce toppings for pancakes or french toast, frozen berries as an additive to hot cereals or morning smoothies, apple or pear sauce as a hot side dish after working outside in the chill. Due to the high amounts of antioxidants found in berries, they are the primary fruit consumed in our household. While we attempt to forage what we can, domestic raspberries and saskatoons (aka service berries) are also fill the bags in the freezer.

2 Morning Chunky Applesauce (Raw or Cooked) 4-5 large apples ½ C liquid (water, milk, cream or berry sauce) 1 tsp cinnamon ¼ tsp nutmeg ½ C homemade raisins or frozen berries (optional): 4 drops liquid stevia Directions: halve apples (peel on) and remove cores. Chop into 2 inch pieces. Add ½ C liquid to the blender and add 1 C apples. Blend until pureed. Add remaining apples and pulse until bits are broken up yet not pureed. If wanting to serve cold, dump into bowl and add cinnamon, nutmeg and raisins/fresh berries. If serving hot, pour blender's contents into a pot on stove top. Add cinnamon, herbs and sweetener (if using). Stir in. Gently simmer sauce (stirring often) until chunks have softened. If using raisins, remove from heat and stir in. If using frozen berries, simmer for 2 minutes to warm throughout. Serve hot as is, or as a topping for hot cereal, pancakes or biscuits.

3 Raspberry Blueberry Sauce 1 C raspberries 1 C blueberries (or saskatoons) 1/3 C honey 1/3 C whole wheat flour 6-7 drop stevia liquid Directions: because we add real maple syrup to our pancakes, we often use lightly sweetened sauces! If you like sweet sauces, add a bit of stevia! Otherwise, place frozen berries in pot and set to medium-high heat. When berries are warmed throughout, add honey. Stir in, then in a cup place water (always do water first) and whisk flour in slowly. Be careful it doesn't burn! Remove pot from heat if necessary. Morning Fruit Salads Cottage Cheese Berry Salad 2 C cottage cheese 1 C blueberries or saskatoons 1 C diced strawberries 1 C fresh raspberries 2 Tbs honey 7-10 stems fresh mint finely chopped optional: 1 Tbs beet or carrot juice for color Directions: drizzle honey over cottage cheese, mixing well. Add chopped fruit and mint. Mix and serve cold!

4 Creamy Fruit Salad 1 can coconut milk (thick variety) or yogurt 1 C fresh grapes 1 C diced apples 1 C diced peaches ½ walnuts or pecans 2 tsp cinnamon 1/4-1/3 C honey or maple syrup (optional) See directions for below recipe! Creamy Berry Salad 1 can coconut milk (thick variety) or yogurt 1 C blueberries 1 C raspberries 1 C strawberries 1/4-1/3 C sliced almonds, walnuts 2 tsp cinnamon ¼ C honey or maple syrup (optional) Berry Salad Directions: mix desired amount of fruit and nuts in large bowl. Pour coconut milk or yogurt over, folding in until it reaches desired consistency. Add a sprinkle of cinnamon. Set small pitcher of honey on table with dessert bowls. Let individuals serve themselves, adding a light drizzle of honey. (Option: partially freeze and re-stir before serving).

5 Smoothie There are literally hundreds of options when it comes to smoothies: be creative with what you have on hand! My favorite breakfast consists of a smoothie and poached eggs! Basic Fruit Smoothie: 1 banana (frozen or not) 1 C fruit or berries (frozen does best) 1-1½ C almond, coconut or raw milk handful of greens (spinach, kale, powder mix) hearty oil (flax seed, avocado, or other) 1-2 Tbs ground seed (flax, hemp hearts, chia) touch of sweetness if needed: honey, maple syrup or homemade cordial Directions: toss everything into blender. On medium-high speed, blend until thoroughly mixed and smoothness results. Detoxing Morning Smoothie 1 C frozen dark berries (blue, mountain huckle, rasp or black berry) 3-4 dark leaf greens (kale, spinach, beet tops) ½ C dandelion tea extract (or see waterbath canning recipe) 1 C elderberry tea or juice (or see waterbath canning recipe) additional water or milk of choice if needed 2 Tbs flax seed oil optional: 1 Tbs raw honey Directions: place berries and honey in bottom of blender. Add liquids, greens and oil. Whir away, until smooth and creamed. Enjoy!