RECOVERY, REBIRTH, RELEASE.

Recipes

BANANA OAT SNACK BARS

October 12, 2022 | Wendy Blanchard

This is a yummy recipe to satisfy your sugar craving without added sugar! All natural and organic ingredients also make this a healthy snack option that provides sustained energy throughout the day. These bars are perfect for breakfast on-the-go or as an afternoon pick-me-up.

Ingredients:

• 3 ripe bananas, mashed
• 2 cups rolled oats (gluten-free if needed)
• 1/4 cup natural honey or maple syrup
• 1/4 cup natural nut butter (almond or peanut)
• 1 tsp vanilla extract
• 1 tsp cinnamon
• Pinch of sea salt
• Optional: 1/4 cup dark chocolate chips, nuts, or dried fruit

Instructions:

1. Preheat oven to 350°F (175°C) and line an 8x8 inch baking dish with parchment paper
2. In a large bowl, mash the ripe bananas until smooth
3. Stir in honey and nut butter until well combined
4. Add rolled oats, vanilla, cinnamon, and salt, mixing until fully incorporated
5. Fold in any optional add-ins like chocolate chips or nuts
6. Press mixture evenly into prepared baking dish
7. Bake for 20-25 minutes until edges are golden brown
8. Cool completely before cutting into bars
9. Store in an airtight container for up to 5 days

Recipes

HOMEMADE PESTO, SALMON, QUINOA, AND BLUEBERRY BALSAMIC VINAIGRETTE!

April 21, 2022 | Wendy Blanchard

Remember to use organic ingredients whenever possible! This nutrient-dense meal combines omega-3 rich salmon with protein-packed quinoa and antioxidant-rich blueberry vinaigrette.

BLUEBERRY BALSAMIC VINAIGRETTE

Ingredients:

• 2 teaspoons low-sugar blueberry jam
• 1/2 cup fresh organic blueberries
• 1/4 cup balsamic vinegar
• 1/4 cup extra virgin olive oil
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• Sea salt and pepper to taste

Instructions:

1. Combine all ingredients in a blender
2. Blend until smooth
3. Taste and adjust seasoning as needed
4. Store in refrigerator for up to one week

HOMEMADE PESTO

Ingredients:

• 4 cups fresh basil, packed
• 1/2 cup pine nuts (or walnuts)
• 4 garlic cloves
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• 2 tablespoons parmesan cheese (optional for dairy-free)
• 1/2 teaspoon salt
• 1/2 teaspoon pepper

Instructions:

1. Add pine nuts and garlic to food processor and pulse until coarsely chopped
2. Add basil leaves and pulse several times
3. With processor running, slowly add olive oil through the feed tube
4. Add lemon juice, cheese (if using), salt, and pepper
5. Process until smooth, scraping down sides as needed

SALMON AND QUINOA

Ingredients:

• 4 wild-caught salmon filets
• 2/3 cup quinoa
• 1 1/3 cups water or vegetable broth
• Pesto (from above)
• Olive oil
• Salt and pepper

Instructions:

1. Cook quinoa: Bring water to boil, add quinoa, reduce heat, cover and simmer for 15 minutes
2. Preheat oven to 400°F (200°C)
3. Place salmon on lined baking sheet
4. Spread 2-3 tablespoons of pesto on each salmon filet
5. Bake for 12-15 minutes until salmon flakes easily
6. Stir remaining pesto into cooked quinoa
7. Serve salmon over pesto quinoa
8. Drizzle with blueberry balsamic vinaigrette

Recipes

GL-AIRY (GLUTEN-DAIRY) FREE IRISH SODA BREAD

March 8, 2022 | Wendy Blanchard

GL-AIRY (GLUTEN/DAIRY) FREE! My son, Matthew, came up with this hybrid term in 2013 to identify my products! I usually make this bread around St. Patrick's Day, but it's delicious any time of year!

Ingredients:

• 4 cups gluten-free flour blend
• 1 teaspoon baking soda
• 1 teaspoon salt
• 1 3/4 cups dairy-free buttermilk (almond milk + 1 tbsp apple cider vinegar)
• 1/4 cup coconut oil, melted
• 2 tablespoons honey or maple syrup
• 1 cup raisins or currants (optional)
• 1 tablespoon caraway seeds (optional)

Instructions:

1. Preheat oven to 375°F (190°C)
2. Make dairy-free buttermilk: Mix almond milk with apple cider vinegar and let sit 5 minutes
3. In large bowl, whisk together flour, baking soda, and salt
4. Add raisins and caraway seeds if using
5. In separate bowl, mix buttermilk, melted coconut oil, and honey
6. Pour wet ingredients into dry and stir until just combined
7. Form dough into a round loaf on parchment-lined baking sheet
8. Cut a deep X across the top with a sharp knife
9. Bake for 40-45 minutes until golden brown and sounds hollow when tapped
10. Cool on wire rack before slicing

Recipes

ITALIAN STYLE KALE SOUP

February 12, 2022 | Wendy Blanchard

I used my crock pot for this recipe. As always, remember to use organic, natural ingredients whenever possible! Enjoy!

Ingredients:

• 6 cups water or vegetable broth
• 2 large onions, chopped
• 3 large carrots, chopped
• 4 stalks celery, chopped
• 5 cloves garlic, minced
• 1 large bunch kale, stems removed and chopped
• 1 can (16 oz) diced or chopped tomatoes (optional)
• 3 tablespoons extra virgin olive oil
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• Sea salt and pepper to taste
• Grated Romano cheese for serving (optional)
• 1 can (15 oz) white beans (optional)

Instructions:

1. Heat olive oil in large pot or slow cooker on sauté setting
2. Add onions, carrots, and celery. Sauté until softened, about 5-7 minutes
3. Add garlic and cook for 1 minute until fragrant
4. Add water or broth, oregano, and basil
5. Add chopped kale and stir until it begins to wilt
6. If using crock pot: Cover and cook on low for 6-8 hours or high for 3-4 hours
7. If using stovetop: Bring to boil, reduce heat and simmer for 90 minutes
8. 30 minutes before serving, add canned tomatoes (if using) and white beans (if using)
9. Season with salt and pepper to taste
10. Serve hot with grated Romano cheese on top

Note: If serving to someone with a cold, omit the cheese to keep the broth clear for maximum healing benefits.