Recipes
Dr. Tina's ADAPTO POWER BALLS RECIPE 2/15
Warm and Mix 4 cups almond or other tree nut butters with 3 TB local raw honey and 3-4Tb coconut oil until smooth.
Stir together a combination of 2 Tablespoons each of at least 3 organic powdered adaptogens: Eleuthero, Shatavari, Ashwaganda, with 1 Tb. Astragalus, Maca, and 1 tsp Licorice root powders as adaptogen helpers. Add 1Tb each of medicinal spices that may include ground Cinnamon, Ginger, Cardamom, Allspice to taste. Optional to tastes: Mix in 2-3 Tb toasted unsweetened shredded coconut, 1-2 Tb raw cocoa powder,1 Tb Bee Pollen, fresh ground flax and milk thistle seed, fenugreek, dried fruit like currents and goji berries, cocoa nibs, mushroom powder, powdered greens and finely chopped nuts.
Combine the powder mix with the butter mix, using your hands to blend or powerful mixer. Add more coconut oil if necessary to hold the dough together as you press it into balls. Freeze the balls flat separate on a pan then keep them in zip bag in freezer until eaten daily for energy, resistance, recovery, resilience and repair, especially before and after vigorous exercise. Good for breakfast,lunch, hiking, biking snack and emergency food. These Power balls will keep several months in freezer but are most effective if eaten daily for power. You can press the dough into a flat pan to cut into bars when hardened instead of balls. Feel free to use the best ingredients you have and like, to make these your own custom power source to repair and prevent stress damage, optimize healing and hormones. Using several apaptogens in small amounts together is most effective for resilience, resistance and recovery from all stressors.
Smoothie: use same organic adaptogen powders and spices combo as !-2 heaping Tablespoons of the mix in a smoothie with dark berries, kale, unsweetened coconut milk, avocado, medicinal mushroom powder, magnesium ascorbate (buffered Vit C)...
Resources: Mountain Rose Herbs.com for organic spices and adaptogen root powders.
Microbiome Food to restore damaged gut lining: Chia seed pudding: 2 Tb organic chia seeds added to 1/2 cup nut milk, 1 tsp honey or berries. Mix well. cover. refrigerate overnight or at least 2 hours. Eat cold. Marshmallow Root Latee: Refrigerate overnight 1 tsp root power dissolved in 12 oz water or berry juice overnight. Simmer with nut milk and 1/2 tsp powdered spices like ginger, cinnamon, cardamon, or pumpkin spices to taste.
Banana and Seeds fruitcake cookies
BASIC COOKIE: with mixer blend 4 ripe soft defrosted frozen bananas with 1 cup ground pumpkin seeds and 1 cup ground flax seeds, 1/3 cup raw almond butter, organic shredded coconut, 2-3 tablespoons coconut oil, 1/2 teaspoon vanilla extract (optional) , 2 TB raw cocoa powder, 1 TB Maca powder, 1 TB cinnamon powder and other spices like nutmeg and allspice until smooth. Stir in 1 cup mixed chopped dry fruit like raisins, currents, apricots, dates, ginger and 1 cup chopped nuts like cashews, pecans, walnuts, hazel nuts
DIRECTIONS
Preheat oven to 320 degrees. Press flat a tablespoon of dough on cookie sheet lined with parchment paper... MUST use the parchment paper. Cookies will not spread out so they can be placed pretty close together. Smash the almost dry batter down to flatten cookies to the size you want to eat. Check after 10 minutes in the oven if dry and toasted. I smash them with spatula and turn over so both sides dry some. Cool and store in airtight container in fridge. These hold together well for trail food without melting. Experiment with your favorite nutritional additives.
Raw Beet Pesto was a hit when I prepared it for sample at the Englewood Farmer Mkt April 2015, October 2016, and January 2017: Chop 3-4 raw cleaned organic beets unpeeled into small pieces and mince in food processor. Add whole lemon squeezed with zest, 1 or 2 garlic cloves, 1 tsp sea salt, 1/4 cup olive oil, 1 tsp Italian herbs like sage, oregano, thyme, basil to taste..process the mix. Grind 1/2 to 1 cup pecans, pumpkin or sunflower seeds or walnuts in bullet or coffee grinder then add to beet mix and pulverize until it thickens into a paste. Eat with fresh jicama cut into chips, on salad, on roast veg or chicken.
We also demonstrated Your Garden Pesto at the Farmer Mkt and served it on wild Alaskan salmon roasted in a toaster oven. In a food processor pour about a half cup of olive oil, 1/2 to 1 cup walnuts or pumpkin seeds, some asagio, Parmesan or goat cheese, several cloves of garlic and pulverize until creamy. Add leaves of all the tasty herbs you can find. My yard feeds me many species of basil, sages, parsley, chives, hibiscus, rose, nasturtium, begonia flowers, arugula and beet greens. Add all you want , blending in the processor until a paste you enjoy. I make balls of the pesto to freeze on wax paper then place in airtight container to use as needed on every veg and meat dish.
Fresh Ground Flax Seed cereal: grind whole organic flax seeds 3-4 TB in a coffee grinder. Defrost 1 cup frozen unsprayed blueberries or organic berry mix. Stir in 1 tsp cinnamon, nut yogurt for good bacteria, unsweetened coconut milk for good fats, 1 Tb ground milk thistle seed for liver and blood sugar, and chop nuts as desired for protein, fiber and crunch. Dried organic cherries, raisins or cranberries add fiber and minerals. Add ground flax when ready to eat . Mix well. You may need to add hot water for desired consistency as flax will soak up the liquid and thickens the cereal. I also add a TB of 14 Blend Mushroom powder from Mushroom Harvest, other powdered herbs as in Gaia Turmeric Boost, magnesium ascorbate (buffered Vit C) for immunity, 2 Tb coconut/MCT oil combo for energy,
Black Bean Brownie: Ingredients: 15 oz can organic black beans drained and rinsed, 3 large eggs ,1 tsp vanilla extract, 3 Tb cocoa nut oil, 1/2 cup unsweetened cocoa powder, 1/2 tsp baking powder, 1/4-1/2 cup local honey,1 Tb ground milk thistle seed or maca powder, 1/2 cup 60-70% chocolate or carob chips or cocoa nibs divided, chopped nuts, handful dried organic fruit. Method: Preheat oven 350 degrees. oil 8x8 inch baking pan. In food processor put beans, eggs, oil, cocoa, extracts and process until creamy. Add 1/2 of chips and pulse. Pour in oiled pan. Sprinkle or stir in remaining chips, dried fruit and chopped nuts if desired. Bake 30 min til done. Cool in pan before cutting and eating . Beware the sugar of the chocolate chips.
NO Grain Flax Crackers: Grind fresh 2 cups each organic flax seeds, soaked sunflower seeds and pumpkin seeds. Best to toast or soak seeds first to make nutrients more available. Stir in 3 cups of liquid like marinara sauce for savory or juice for sweet to moisten. Options for flavor: cumin, basil, paprika, thyme, dill, sage for savory or citrus zest, cinnamon or cocoa powder, dates, soaked coconut shredded for sweet. Spread the nut and liquid mixture very thin on parchment paper or on thin pizza baking pan. Bake at 250 for 2 hours or more until crispy or dry in dehydrator on 150for about 10 hours until crisp. Eat for snack with humus, guacamole, salsa or as bread substitute in avocado, sprouts, and roasted vegetable sandwich.
Quinoa chocolate cake: Bring 1 and 1/3 cup water to boil in a medium sauce pan. Add 2/3 cup quinoa, cover, simmer for 10 minutes. Turn off and let sit covered 10 minutes. Fluff with fork and let it cool. Heat oven to 350 degrees. Lightly grease two 8 inch round or square baking pans with coconut oil.Line the bottoms with parchment paper. Combine 1/3 cup coconut or almond milk, 4 eggs, 1 tsp Vanilla, 1/2 cup honey and 3/4 cup coconut oil in a blender or food processor. Add cooked quinoa and blend until smooth.Whisk together 1 cup raw organic cacao powder,1 and 1/2 tsp baking powder, 1/2 tsp baking soda, 1/2 tsp salt in med bowl. Add contents of blender and mix well. Pour mix into the pans. Bake on center rack 40-45 minutes until knife inserted comes out dry. Cool completely in the pan before serving. I used less honey since sugar inflames my brain.
EAT YOUR GREENS Raw Massaged For strong structure- protein, minerals, fiber, vitamins, essential healthy oils
Rinse and pat dry large bowl of fresh organic greens like kale, collards, chard, beets, spinach, dandelion, romaine... chop bite size. Massage with olive oil, fresh citrus juice, fine sea salt until limp soft. Add organic lemon zest, chopped fresh or roasted vegetables like peppers, squash, onions, scallions, lots of garlic, olives, cooked or rinsed and drained can of beans. Mix in fresh herbs like cilantro, sage, basil, parsley, chives, lemon balm, mints, edible flowers like unsprayed begonia, nasturtium, roses, hibiscus, pansy, violets, calendula. Add toasted sunflower or pumpkin seeds and chop nuts, avocado and mushrooms...
Kale stew In a dutch oven simmer 1/2 chopped red onion in coconut oil until glassy, add 1 can crushed unsweetened pineapple with juice or fresh chopped pineapple. heat and stir in 1/2 cup almond butter. Add chopped, clean kale with coarse stems removed. Cook until soft while stirring. sprinkle with 1 TB hot sauce of choice.
Dr. Tina's Salad and Dressing:
GREEN SALAD: Red Leafy or Romaine, spinach, rinsed and dried, organic carrots, red pepper, tomato, scallions, cabbage chopped bite size, frozen peas, chopped fresh herbs like mints, tarragon, cilantro, basil, sage, oregano, lemon balm, parsley…Add roasted ½ cup walnuts, almonds, pine nuts, hazel nuts, pumpkin seeds, or pecans in dry pan stirring till fragrant (not burned).Turn off heat and sprinkle with curry powder. Add handful of dried fruit: raisins, cranberries, dates, and/or currents. Top with cut up petals of edible flowers without pesticides: hibiscus, nasturtiums, pansy, orchids, rose, hybrid begonia. Slice fresh strawberries or grapes.
DRESSING: Mix 4oz olive oil, 4oz seasoned rice or other vinegar, splash key lime oil, 1Tbs local raw honey, 2Tbs fresh ginger grated, zest of rind organic citrus, 1 tsp wasabe powder, sage, 1-2 TB turmeric powder, minced kefir leaf, and some ground black pepper. Keeps on cool counter for 2 weeks but best fresh.
ROSEMARY POTATOES
On oiled broiler pan toss sweet potato cut in thin matchsticks or thin slices for chips. Sprinkle with rosemary, curry powder, pepper and sea salt. Spray with olive oil. Bake @ 350 for 10 minutes, stir and cook another 10 -15 minutes till crispy.
DATE TREAT
Mash rosewater into almond paste till smooth, Stuff pitted dates with soft paste and serve.
Warm and Mix 4 cups almond or other tree nut butters with 3 TB local raw honey and 3-4Tb coconut oil until smooth.
Stir together a combination of 2 Tablespoons each of at least 3 organic powdered adaptogens: Eleuthero, Shatavari, Ashwaganda, with 1 Tb. Astragalus, Maca, and 1 tsp Licorice root powders as adaptogen helpers. Add 1Tb each of medicinal spices that may include ground Cinnamon, Ginger, Cardamom, Allspice to taste. Optional to tastes: Mix in 2-3 Tb toasted unsweetened shredded coconut, 1-2 Tb raw cocoa powder,1 Tb Bee Pollen, fresh ground flax and milk thistle seed, fenugreek, dried fruit like currents and goji berries, cocoa nibs, mushroom powder, powdered greens and finely chopped nuts.
Combine the powder mix with the butter mix, using your hands to blend or powerful mixer. Add more coconut oil if necessary to hold the dough together as you press it into balls. Freeze the balls flat separate on a pan then keep them in zip bag in freezer until eaten daily for energy, resistance, recovery, resilience and repair, especially before and after vigorous exercise. Good for breakfast,lunch, hiking, biking snack and emergency food. These Power balls will keep several months in freezer but are most effective if eaten daily for power. You can press the dough into a flat pan to cut into bars when hardened instead of balls. Feel free to use the best ingredients you have and like, to make these your own custom power source to repair and prevent stress damage, optimize healing and hormones. Using several apaptogens in small amounts together is most effective for resilience, resistance and recovery from all stressors.
Smoothie: use same organic adaptogen powders and spices combo as !-2 heaping Tablespoons of the mix in a smoothie with dark berries, kale, unsweetened coconut milk, avocado, medicinal mushroom powder, magnesium ascorbate (buffered Vit C)...
Resources: Mountain Rose Herbs.com for organic spices and adaptogen root powders.
Microbiome Food to restore damaged gut lining: Chia seed pudding: 2 Tb organic chia seeds added to 1/2 cup nut milk, 1 tsp honey or berries. Mix well. cover. refrigerate overnight or at least 2 hours. Eat cold. Marshmallow Root Latee: Refrigerate overnight 1 tsp root power dissolved in 12 oz water or berry juice overnight. Simmer with nut milk and 1/2 tsp powdered spices like ginger, cinnamon, cardamon, or pumpkin spices to taste.
Banana and Seeds fruitcake cookies
BASIC COOKIE: with mixer blend 4 ripe soft defrosted frozen bananas with 1 cup ground pumpkin seeds and 1 cup ground flax seeds, 1/3 cup raw almond butter, organic shredded coconut, 2-3 tablespoons coconut oil, 1/2 teaspoon vanilla extract (optional) , 2 TB raw cocoa powder, 1 TB Maca powder, 1 TB cinnamon powder and other spices like nutmeg and allspice until smooth. Stir in 1 cup mixed chopped dry fruit like raisins, currents, apricots, dates, ginger and 1 cup chopped nuts like cashews, pecans, walnuts, hazel nuts
DIRECTIONS
Preheat oven to 320 degrees. Press flat a tablespoon of dough on cookie sheet lined with parchment paper... MUST use the parchment paper. Cookies will not spread out so they can be placed pretty close together. Smash the almost dry batter down to flatten cookies to the size you want to eat. Check after 10 minutes in the oven if dry and toasted. I smash them with spatula and turn over so both sides dry some. Cool and store in airtight container in fridge. These hold together well for trail food without melting. Experiment with your favorite nutritional additives.
Raw Beet Pesto was a hit when I prepared it for sample at the Englewood Farmer Mkt April 2015, October 2016, and January 2017: Chop 3-4 raw cleaned organic beets unpeeled into small pieces and mince in food processor. Add whole lemon squeezed with zest, 1 or 2 garlic cloves, 1 tsp sea salt, 1/4 cup olive oil, 1 tsp Italian herbs like sage, oregano, thyme, basil to taste..process the mix. Grind 1/2 to 1 cup pecans, pumpkin or sunflower seeds or walnuts in bullet or coffee grinder then add to beet mix and pulverize until it thickens into a paste. Eat with fresh jicama cut into chips, on salad, on roast veg or chicken.
We also demonstrated Your Garden Pesto at the Farmer Mkt and served it on wild Alaskan salmon roasted in a toaster oven. In a food processor pour about a half cup of olive oil, 1/2 to 1 cup walnuts or pumpkin seeds, some asagio, Parmesan or goat cheese, several cloves of garlic and pulverize until creamy. Add leaves of all the tasty herbs you can find. My yard feeds me many species of basil, sages, parsley, chives, hibiscus, rose, nasturtium, begonia flowers, arugula and beet greens. Add all you want , blending in the processor until a paste you enjoy. I make balls of the pesto to freeze on wax paper then place in airtight container to use as needed on every veg and meat dish.
Fresh Ground Flax Seed cereal: grind whole organic flax seeds 3-4 TB in a coffee grinder. Defrost 1 cup frozen unsprayed blueberries or organic berry mix. Stir in 1 tsp cinnamon, nut yogurt for good bacteria, unsweetened coconut milk for good fats, 1 Tb ground milk thistle seed for liver and blood sugar, and chop nuts as desired for protein, fiber and crunch. Dried organic cherries, raisins or cranberries add fiber and minerals. Add ground flax when ready to eat . Mix well. You may need to add hot water for desired consistency as flax will soak up the liquid and thickens the cereal. I also add a TB of 14 Blend Mushroom powder from Mushroom Harvest, other powdered herbs as in Gaia Turmeric Boost, magnesium ascorbate (buffered Vit C) for immunity, 2 Tb coconut/MCT oil combo for energy,
Black Bean Brownie: Ingredients: 15 oz can organic black beans drained and rinsed, 3 large eggs ,1 tsp vanilla extract, 3 Tb cocoa nut oil, 1/2 cup unsweetened cocoa powder, 1/2 tsp baking powder, 1/4-1/2 cup local honey,1 Tb ground milk thistle seed or maca powder, 1/2 cup 60-70% chocolate or carob chips or cocoa nibs divided, chopped nuts, handful dried organic fruit. Method: Preheat oven 350 degrees. oil 8x8 inch baking pan. In food processor put beans, eggs, oil, cocoa, extracts and process until creamy. Add 1/2 of chips and pulse. Pour in oiled pan. Sprinkle or stir in remaining chips, dried fruit and chopped nuts if desired. Bake 30 min til done. Cool in pan before cutting and eating . Beware the sugar of the chocolate chips.
NO Grain Flax Crackers: Grind fresh 2 cups each organic flax seeds, soaked sunflower seeds and pumpkin seeds. Best to toast or soak seeds first to make nutrients more available. Stir in 3 cups of liquid like marinara sauce for savory or juice for sweet to moisten. Options for flavor: cumin, basil, paprika, thyme, dill, sage for savory or citrus zest, cinnamon or cocoa powder, dates, soaked coconut shredded for sweet. Spread the nut and liquid mixture very thin on parchment paper or on thin pizza baking pan. Bake at 250 for 2 hours or more until crispy or dry in dehydrator on 150for about 10 hours until crisp. Eat for snack with humus, guacamole, salsa or as bread substitute in avocado, sprouts, and roasted vegetable sandwich.
Quinoa chocolate cake: Bring 1 and 1/3 cup water to boil in a medium sauce pan. Add 2/3 cup quinoa, cover, simmer for 10 minutes. Turn off and let sit covered 10 minutes. Fluff with fork and let it cool. Heat oven to 350 degrees. Lightly grease two 8 inch round or square baking pans with coconut oil.Line the bottoms with parchment paper. Combine 1/3 cup coconut or almond milk, 4 eggs, 1 tsp Vanilla, 1/2 cup honey and 3/4 cup coconut oil in a blender or food processor. Add cooked quinoa and blend until smooth.Whisk together 1 cup raw organic cacao powder,1 and 1/2 tsp baking powder, 1/2 tsp baking soda, 1/2 tsp salt in med bowl. Add contents of blender and mix well. Pour mix into the pans. Bake on center rack 40-45 minutes until knife inserted comes out dry. Cool completely in the pan before serving. I used less honey since sugar inflames my brain.
EAT YOUR GREENS Raw Massaged For strong structure- protein, minerals, fiber, vitamins, essential healthy oils
Rinse and pat dry large bowl of fresh organic greens like kale, collards, chard, beets, spinach, dandelion, romaine... chop bite size. Massage with olive oil, fresh citrus juice, fine sea salt until limp soft. Add organic lemon zest, chopped fresh or roasted vegetables like peppers, squash, onions, scallions, lots of garlic, olives, cooked or rinsed and drained can of beans. Mix in fresh herbs like cilantro, sage, basil, parsley, chives, lemon balm, mints, edible flowers like unsprayed begonia, nasturtium, roses, hibiscus, pansy, violets, calendula. Add toasted sunflower or pumpkin seeds and chop nuts, avocado and mushrooms...
Kale stew In a dutch oven simmer 1/2 chopped red onion in coconut oil until glassy, add 1 can crushed unsweetened pineapple with juice or fresh chopped pineapple. heat and stir in 1/2 cup almond butter. Add chopped, clean kale with coarse stems removed. Cook until soft while stirring. sprinkle with 1 TB hot sauce of choice.
Dr. Tina's Salad and Dressing:
GREEN SALAD: Red Leafy or Romaine, spinach, rinsed and dried, organic carrots, red pepper, tomato, scallions, cabbage chopped bite size, frozen peas, chopped fresh herbs like mints, tarragon, cilantro, basil, sage, oregano, lemon balm, parsley…Add roasted ½ cup walnuts, almonds, pine nuts, hazel nuts, pumpkin seeds, or pecans in dry pan stirring till fragrant (not burned).Turn off heat and sprinkle with curry powder. Add handful of dried fruit: raisins, cranberries, dates, and/or currents. Top with cut up petals of edible flowers without pesticides: hibiscus, nasturtiums, pansy, orchids, rose, hybrid begonia. Slice fresh strawberries or grapes.
DRESSING: Mix 4oz olive oil, 4oz seasoned rice or other vinegar, splash key lime oil, 1Tbs local raw honey, 2Tbs fresh ginger grated, zest of rind organic citrus, 1 tsp wasabe powder, sage, 1-2 TB turmeric powder, minced kefir leaf, and some ground black pepper. Keeps on cool counter for 2 weeks but best fresh.
ROSEMARY POTATOES
On oiled broiler pan toss sweet potato cut in thin matchsticks or thin slices for chips. Sprinkle with rosemary, curry powder, pepper and sea salt. Spray with olive oil. Bake @ 350 for 10 minutes, stir and cook another 10 -15 minutes till crispy.
DATE TREAT
Mash rosewater into almond paste till smooth, Stuff pitted dates with soft paste and serve.