Multi-grain Whole Wheat Bread Machine Bread Recipe

Wet Ingredients:
1.5 cup water
2 T coconut oil
1/4 cup agave nectar

Dry Ingredients:
2 t salt
4 cups + 4 t whole wheat bread machine flour
3 T coconut milk powder
2 T raw hulled sesame seeds
2 T raw hulled sunflower seeds
2 T flax meal

2 t quick-rise yeast

Instructions:
1. Remove pan from machine and ensure kneading paddle is inserted.
2. Measure and add wet ingredients to the bread pan
3. Measure and add dry ingredients (except yeast) to the bread pan
4. Make a small well in the dry ingredients and measure yeast into well, ensuring it doesn’t make contact
with liquid of any kind.
5. Twist the baking pan into the breadmaker, and close the lid. Plug the bread machine in.
6. Press “menu” button until you get to the Whole Wheat setting (see legend on front of machine for
corresponding #)
7. Press the “start” button.
8. When bread is done, unplug the bread machine and carefully untwist the bread pan and dump out of pan onto
cooling rack.

Optional:
If bread machine flour not available, replace bread machine flour with:
4 cups kamut flour (or any other kind)
4 t wheat gluten

Substituting unhealthy foods with healthy choices

This is me the day before we started our cleanse saying good-bye to one of my dearly beloved vices for good. Coca-cola’s annual revenue went down when I said my farewells. Do you think they noticed?

It’s challenging to make radical healthy changes to one’s diet. It requires a lot of meal planning, careful shopping, and time management. People ask me all the time how we manage to eat this way. I thought it would be fun to share how we make it happen.

Pre Healing Cleanse these were my typical meals. I often justified my choices by telling myself “it’s all organic.” Just because something is organic does NOT make it healthy!

Pre-cleanse Choices	Post-cleanse Choices
Alcohol – ciders & wine	Club soda spritzers or water
Bean and Cheese burrito	Hard taco with refried beans, avocado & tomato
Bread	Kamut soda bread
Butter and margarine	Coconut Oil
Candy bars and desserts	Fresh fruit or fruit smoothies
Cheese & cream sauces	Dairy free pesto
Coca-cola	Fruit sweetened club soda spritzer
Coconut Thai Curry with white rice	Fat free Indian Curry with brown rice
Creamy soup	Fat free curry lentil soup or vegetarian chili
Grilled cheese sandwich	Brown rice cake with sunflower seed butter & all fruit jam
Herbal tea with honey	Herbal tea with no sweeteners
Ice cream	Ciao Bella sugar free coconut sorbet
Ketchup sweetened with sugar	Ketchup sweetened with agave
Latte with skim milk & sugar	Decaf latte with rice dream & agave nectar
Mashed potatoes	Baked spaghetti squash with olive oil and herbs
Milk chocolate chips	Sugar free carob chips
Pasta	Brown Rice
Pasta shells and cheddar	Sauteed spinach and garlic on brown rice
Pizza	Rice pasta with pesto and roast veggies
Potato chips	Air popped popcorn with coconut oil & salt
Ritz crackers & cheese	Multigrain rice crackers and hummus
Soya sauce	Wheat free Tamari
Sugar sweetened black tea	Decaf black tea sweetened with agave nectar
Sugar, honey, maple syrup	Agave Nectar
Toasted bagel with cheese and tomato	Eggs fried in coconut oil on kamut soda bread
White Rice	Brown Rice
Whole wheat pasta	Brown rice pasta

The Food Dance

Tweakity tweak tweak.

My life is one big food dance. Did you get enough fiber? Oh dear. Was that BM a bit late today? Hmmm… I think maybe I should eat some more lentils. Oh I know, more refriend beans.

What about fat? Hmmm. Must counteract the vegetable oil in the organic kettle potato chips by frying my organic eggs in organic virgin coconut oil. A little extra virgin olive oil in my homemade pesto, perhaps.

Oh no! I forgot to eat fruit today. But hey… good fiber… I’ll just grab a quick apple while I’m shooting off this email. Darn, can’t type and bite simultaneously. Oh well… bite, set down, type. Bite, set down, type. This email is NOT going to happen anytime soon.

Protein. Right. I was told to eat more protein. Did I take my rice protein shake this morning? I better drink one right now just in case. And one right before bed so I don’t wake up hungry in the night (like that’s ever happened, but one must take precautions).

It’s 8 PM and I have had a grand total of 500 ml (2 cups) of water all day. Fill that water bottle and glug, baby, glug.

Oh, and I forgot to eat enough veggies. I meant to have them with my hummus and chip snack, but they weren’t prepped, so forget it. I do have some leftover roasted veg in the back of my fridge. Yum… late night snack. Late night snack? Isn’t that supposed to be bad?

2 AM. Crap. I have to get up and pee AGAIN.

Tomorrow I’ll plan this better though. Really.

Blueberry Crumble Bars Recipe

Adapted from Smitten Kitchen

I was so excited to taste them I burnt my mouth. LOL TOTALLY worth it. Oh yum… oh heavenly blueberry heaven. After refrigerating them, they actually tasted much better.

Without further ado… I give you…

Blueberry Crumble Bars

Ingredients:
1 cup agave nectar
1 teaspoon baking powder
3 cups kamut flour
1 cup oatmeal
1 cup cold coconut oil, cubed
1 egg
1/4 teaspoon salt
1 cube sour plum puree (or the juice and zest of 1 lemon)
4 cups fresh or frozen blueberries (if using frozen, be sure to drain them!)
1/3 cup agave nectar
4 teaspoons cornstarch

1. Preheat the oven to 375 degrees F (190 degrees C). I didn’t grease my 9×13 inch pyrex pan and it came out just fine.
2. In a medium bowl, stir together 1 cup agave nectar, 3 cups flour, and baking powder. Mix in the salt.
3. Use two butter knives or a pastry cutter to blend in the coconut oil and egg. Dough will be crumbly. Pat half of dough into the prepared pan. Sprinkle 1/2 cup of the oatmeal over the dough.
4. In another bowl, stir together the agave nectar, cornstarch and plum puree. Gently mix in the blueberries.
5. Sprinkle the blueberry mixture evenly over the crust. Crumble remaining dough over the berry layer. Sprinkle remaining oatmeal and gently pat into the dough.
6. Bake in preheated oven for 45 minutes, or until top is slightly brown.
7. Cool completely before cutting into squares. Or don’t and eat hot straight out of the oven like I did. Just beware of burning your tongue. Not that you’ll care cause it’s SO yum!

Makes 16 large bars.