Recipe: Almond Cookies

As promised, here is another recipe that you can use soaked and dehyrdated nuts in. To see how to soak & dehdrate nuts see my post "Nuts over Nuts" http://tri-nutrition.blogspot.com/2011/03/nuts-over-nuts.html. This recipe for Almond (and other nut cookies) is great because it adds a source of protein to your cookies and does not contain white flour or white sugar. The arrowroot flour used is nutritious and easily digested (that’s why it’s used for babies – remember arrowroot cookies?) You can purchase arrowroot flour/starch at the Bulk barn or a health food store.

The following recipe for Almond cookies is taken directly from the book Nourishing Traditions by Sally Fallon.

Almond Cookies (makes about 18)

1 ½ cups crispy (soaked & dehydrated) almonds, preferably skinless
½ cups butter, softened or coconut oil

1 cup arrowroot or 7/8 cup bulgur flour
½ Rapadura**
½ tsp sea salt
grated rind of 1 lemon
1 tsp vanilla extract
1 tsp almond extract
18 crispy almonds

Place almonds in food processor and process to a fine meal. Add remaining ingredients except 18 almonds and process until well blended. Form dough into walnut-sized balls and place on buttered cookie sheets. Press an almond into each. Bake at 300 degrees for about 20 minutes. After about 5 minutes in the over, press cookies down lightly with a fork. Let cool completely before removing to an airtight container. Store in refrigerator.

Variation: Raspberry Jam Cookies
Instead of using 18 almonds, use ¼ cup naturally sweetened raspberry jam. After 5 minutes in the over, press cookies down slightly, make an indentation and fill with raspberry jam.

Variation: Peanut Cookies
Follow the same instrUctions as with almond cookies, but replace with peanuts. Omit lemon zest and extract and add 1 more tsp vanilla extract.

** A note about Rapadura – Never heard of this before? That’s okay! I hadn’t until about a year ago. Rapadura is evaporated sugar cane juice. It is a much healthier alternative to white sugar because it contains the vitamins and minerals naturally found in the sugarcane, whereas almost everything nutritious is stripped from white sugar. You can find it at a health food store.

Recipe: Nut Butter

As promised, here is a recipe that you can use soaked and dehydrated nuts in. To see how to soak & dehydrate nuts see my post "Nuts over Nuts" http://tri-nutrition.blogspot.com/2011/03/nuts-over-nuts.html This is a great alternative to store-bought peanut butter which contains hydrogenated oils and roasted nuts instead of soaked & dehydrated. And it's so tasty! It's great on a sandwhich, pancake, celery sticks or apple slices.

Recipe is taken from Nourishing Traditions by Sally Fallon (with my variations)

Nut Butter (makes 2 cups)
2 cups crispy (soaked & dehydrated) nuts such as peanuts, almonds or cashews
2/3 cup cold-pressed coconut oil (recipe suggest 3/4 cup, but I put in less)
2 Tbsp raw honey (can be omitted for a sugar-free version)
1 tsp sea salt

Place nuts and sea salt in food processor and grind to a fine powder. Add honey and coconut oil and process until "butter" becomes smooth. It will be somewhat liquid but will harden when chilled.

It is best to store in fridge to keep the oils in the nuts from going rancid, however it needs to be served at room temperature, so you'll have to take it out of the fridge a few hours before you want to use it. If you can't plan ahead that well, keep most of it in the fridge and take out what you think you'll use in a few days and leave it in the cupboard. Enjoy!

Recipe: "Choose Your Own Adventure" Salad

One of my favourite salads to make! Very easy and versatile because you can use whatever you have on hand. Choose one of each below.

1) Spring Greens Mix: You can buy a mix or create your own. They often contain baby greens such as arugula, radicchio, spinach, mustard greens, mizuna and chicory.
2) Fruit: Some of my favourites are strawberries, pears, apples, mandarin oranges or dried cranberries. You can choose fresh, dried or canned.
3) Nut/Seed: Some of my favourites are pecan pieces, cashews, sliced almonds and sesame seeds.
4) Cheese: Some of my favourites are feta, warm brie and mozzarella.
5) Dressing:I usually use raspberry vinaigrette or poppy seed dressing. (For the best healthy salad, make your own dressing and avoid the refined oils and additives in the store-bought varieties)

Recipe: Breakfast Porridge (Serves 3-4)

(Recipe taken from Nourishing Traditions by Sally Fallon)

1 cup oats, rolled or cracked
1 cup warm filtered water plus 2 Tbsp whey, plain yoghurt, kefir or buttermilk (Those with milk allergies can use vinegar or lemon juice)
½ tsp sea salt
1 cup filtered water
1 Tbsp (freshly) ground flax seeds (optional)

For the best digestion and highest benefits, porridge should be soaked overnight or even longer. Once soaked, oatmeal cooks in about 5 minutes (that’s a pretty fast food).

Mix oats with 1 cup warm water mixture and soak in a warm place for 7 to 24 hours. When ready to cook, bring 1 cup additional water to a boil with sea salt. Add soaked oats, reduce heat, cover and simmer several minutes. Remove from heat, stir in optional flax and let stand for a few minutes. Add in butter or cream, as well as a small amount of a natural sweetener like maple syrup (not Aunt Jemima), maple sugar, raw honey, date sugar or Rapadura. You can also add apricot butter, chopped nuts (raw nuts, soaked and dehydrated) or dried unsweetened coconut.

Variations: Kamut, Spelt, Rye, Teff, Amaranth
You can try other grains besides oats. Prepare the same way, except Teff and Amaranth need 24 hours of soaking and Rye may need extra soaking and more water.

Some of My Variations
I enjoy adding in some fruit to my oatmeal, some blueberries (fresh or frozen) or some diced apple. Another natural sweetener I’ve tried is apple butter, which goes great with a dash of cinnamon as well. I always add chopped nuts (pecans, walnuts and almonds) because I need some protein in the morning to keep me going.

You may find the taste of the oatmeal a little sour at first because of the soaking (I did), so at the beginning you can add a little more sweetener and try to reduce it gradually. If you are trying to limit sugar in your diet, your taste buds will adapt and your “threshold” of sweetness will be lowered.