Healing Harvest Recipes

All recipes courtesy of MOVE Fitness & Wellness:

Berry Beet Smoothie

1/3 cup frozen berries

3 whole carrots

1 apple – cored

½ beet

Tropical Green Smoothie

1 Frozen Banana

2-3 leaves Kale (tear as you put them in VitaMix)

½ cup Heaping Frozen Pineapple

½ cup Coconut Milk

Water as needed

Elements of a smoothie or juice:

Try to make your own using healthy ingredients that you like.  Think about using at least two vegetables for every one fruit so that you don’t put the sugar content too high.  Bananas, half an avocado, coconut oil all make a creamy consistency.  Typically you can use the whole vegetable and don’t need to skin carrots, etc. but do take skins off any citrus.

Optional Add-Ins:  Chia seeds, Protein Powder, Coconut Oil, Beet Kvass

Other Recipes:

As we move toward the colder season of the year we focus on mineral rich soups and stews using our harvest bounty and a base of a rich homemade stock.

Tortilla Soup

This recipe uses fresh raw ingredients mixed with mineral rich bone broth and whizzes up in seconds in a high speed blender.  If you don’t have one, cook the vegetables in the broth and then use an immersion blender.  Typically,  we like to blend all the ingredients through the salt and pepper and then warm it in a pot adding in the optional ingredients as we have them on hand.  Serve warm over the tortilla chips and garnish with avocado, cheese, or sour cream.  This is adapted from a recipe at Vitamix.com.

Ingredients:

  • 3 cups (720 ml) chicken, beef, or vegetable broth (see enclosed recipe for bone broth)

  • 2 Roma tomatoes, halved or about 1 cup chopped

  • 1 carrot, halved or about 1/2 cup chopped

  • 1 rib celery, halved or about 1/3 cup chopped

  • 2 garlic cloves, peeled

  • 1 red bell pepper seeded and halved

  • 1 teaspoon taco seasoning

  • Dash ground cumin

  • Salt and ground black pepper, to taste

  • Optional Ingredients:

  • 1 cup (70 g) cooked chicken breast

  • 1/2 fresh jalapeño

  • 1/4 cup olives, pitted

  • ½ cub frozen corn, unsalted

  • Tortilla chips

Bone Broth

This recipe is for making a high quality broth that will help enrich soups and stews.  It can be seasoned and used as warming drink as well.   You can use a stock pot or crock pot to make the broth.

Ingredients:

  • 1-2 lbs bones (from pastured chicken or cows) per gallon of water

  • 2 TB raw apple cider vinegar

Optional Ingredients:  

  • 1-2 stalks celery rough chopped

  • 1-2 carrots rough chopped

  • 1 bunch parsley

  • 1 clove garlic

Pour cool filtered water over bones in pot.  Add vinegar and let sit for 20 minutes.  This helps release nutrients from bones.  Add celery and carrots if using.  Simmer in crock pot or on stove for up to 24 hours.  In the first few hours, skim froth off top of bones.  In last few hours, add parsley and garlic.

When done, allow to cool and then strain any remaining solids out of the pot.  Can be stored in fridge for up to five days or in freezer for up to one year.  Perfect for a quick soup for dinner with added veggies or for a warming drink to ward off a cold.

Pumpkin Pie in a Cup

This is adapted from a recipe at www.delightedmomma.com.  We adjusted it for those with and without microwaves. You can enjoy a sweet autumn treat without the flour or white sugar.

  • 3 tbs of almond meal or flour

  • 2 tbs of coconut oil

  • 1 egg

  • 1/2 cup of organic pumpkin puree (or other winter squash- we’ve used butternut).

  • 1 tsp of pumpkin pie spice

  • 1-2 tbs of honey (or maple syrup)

  • 1 tsp of vanilla extract

  • a dash of salt

  • 1/2 tsp of baking powder

If you are allergic to almond meal you can substitute 2 tbs coconut flour.  The consistency will change a bit.

Mix everything together really well.  Place in a mug or a small microwave safe dish and microwave for 2 minutes (more if it isn’t set in middle) or in a small oven proof dish and cook at 350 for 30-40 minutes or until set in the middle and browned on top.  Delicious with whipped cream or whipped coconut cream.