This tart is really easy to make, delicious, and packs a lot of fruit, fiber, and nutrition. You will feel like you shouldn’t be eating it, it tastes that good!

It is vegan except for the eggs, though you can easily  remove the eggs and add 2 tablespoons of flax meal plus 1/2 banana to the blender mixture to make it completely vegan. The texture will be slightly different, but equally delicious. You may need to bake it for an extra 5-8 minutes.

Preheat oven to 400F.

Grease an 8-inch pie or quiche pan with coconut oil.

Sprinkle 2 tablespoons flax meal into the pan and swirl to cover bottom and sides as much as possible.

Thinly slice 1 large or 2 small apples and arrange them so they cover the bottom of the pan. If you have extra apple, create another layer on top of the first.

Place in blender:

3/4 cup coconut milk

1/2 cup coconut butter or cream

1/2 cup shredded organic unsweetened coconut ( you can use fresh coconut if you have one available)

1/4 cup buckwheat flour

1 tsp. vanilla extract

1/8 teaspoon each of cinnamon, nutmeg, and allspice

1/4 cup real maple syrup

Blend ingredients on high for about 1 minute until thoroughly blended.

Pour mixture over apples carefully, covering the whole.

Sprinkle about 2 tablespoons each of  organic raisins, blueberries, and cranberries on top of the tart.

Place dish on baking sheet in case of drips and bake for about 25-30 minutes until tart is set, golden, and bubbling.

Let cool on rack for 10 minutes before serving.

Serves 4-6 people.

If you decide to make this, leave a comment and share how it went for you!

Enjoy,

Leslie

All photos and content © leslie hunter uhl 2013

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Something hot and bready is what sounds delicious on some of these cold winter mornings. As much as I love my morning smoothies, when the snow is falling and the great outdoors looks like a black and white photo, I want something fresh-baked and hot from the oven!

I never used to think about flour and what, if anything, was in it. Now I have found out all kinds of wonderful information and know exactly what I am putting into my kid’s bodies and my own.

Did you know that:

• Brown rice flour is full of complex carbohydrates, manganese, fiber, and protein.
•  Buckwheat flour is full of magnesium and also helps to regulate your blood sugar. Its dark smoky taste compliments the coconut and pecans beautifully without being overpowering.
•  Flax meal is full of fiber, antioxidants, and Omega-3 vitamins.
• Cinnamon helps to regulate your blood sugar and lower your cholesterol.
•  Coconut is full of medium-chain triglycerides that help you to burn energy more efficiently and improve heart function.
• Pecans contain more than 19 vitamins and minerals and are high in fiber and antioxidants.
• Maple Syrup contains antioxidants and anti-inflammatory compounds that help to fight cancer, lower cholesterol, and help to lower blood glucose levels. It also contains a good dose of zinc. This is pure maple syrup we are talking about, not the imitation pancake syrup that is pretty much flavoured high-fructose corn syrup. The darker the better, for a higher mineral and benefit content.

Coconut-Pecan Muffins

Preheat oven to 350F

In a large bowl, mix:

1/4 cup flaxseed meal

2/3 cup GF oat bran ( you can use rice bran if you are sensitive to oats)

1/2 cup brown rice flour

1/2 cup buckwheat flour

2 teaspoons baking powder

1/2 tsp cinnamon

1/4 tsp allspice

1/2 tsp nutmeg

1/2 tsp salt

In a separate bowl, mix:

2 large beaten eggs (If you don’t eat eggs, use Flax Eggs: 2 1/2 tbs. flax meal to 1 cup warm water. Let sit for 30 minutes before using. Replaces 2 eggs.)

1 cup coconut milk

1/3 cup maple syrup

1 tsp vanilla

1/4 cup coconut oil

Combine wet ingredients and add all at once to dry mixture.

Using a whisk, make sure that the batter is smooth.

Add:

1 1/4 cups whole or chopped pecans

1 1/4 cups dried coconut, shredded or flaked (Let’s Do Organic is awesome)

Mix nuts and coconut thoroughly into batter.

Place batter into greased tins or paper muffin cups.

Fill muffin cups almost to the top.

Bake for 30 minutes until toothpick comes out clean.

Tops will be slightly golden, but still fairly pale.

Cool on rack.

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Ever thought of having a big glass of water with half a lemon squeezed into it when you first wake up? You should, if you want to start your day with a healthful buzz. Alternatively, you could choose 1/2 lemon in warm water (not hot) for the same healthful “zing”.

1. Lemon is one of the most alkaline foods on the planet. Despite the citric acid in lemons, once in your system, the juice neutralizes acids and evens out your body’s PH.
2. Lemons are high in potassium, which helps to lower your blood pressure and stimulates your brain and nervous system.
3. Lemon juice helps the body to release and flush out toxins, helping the liver and the digestive system to work more efficiently. This in turn reduces constipation, heartburn, and urinary tract infections.
4. Lemons are high in vitamin C, which helps to keep away those annoying winter colds, coughs, and upper respiratory infections. Vitamin C also helps to clear skin blemishes and wrinkles, and is an excellent anti-inflammatory.
5. Lemons are high in pectin fiber, which keeps you from feeling hungry. Studies have also shown that people on high alkaline diets lose weight more quickly and keep it off more efficiently.

Drinking a glass of lemon water or “tea” when you wake up in the morning will help you to start the day feeling great!

Just remember to wait 20 minutes after having any citrus juice to brush your teeth, otherwise you can erode your tooth enamel. Worth the wait.

In Health,

Leslie

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Today, February 3rd, is National carrot Day! Who created this, I’m not sure, but carrot-lovers everywhere can rejoice!
Carrots originated in what is now Afghanistan around 5000 years ago. The original carrot was probably purple or yellow. India, China, and Japan were all cultivating carrots by the 13th century, and by the 17th century, carrots were being grown all over Europe.
The Dutch created the orange carrot in the 16th century as a tribute to their royal family, The House of Orange, and the carrot we know today was born.
Purple, yellow, and red carrots are enjoying popularity again as their nutritional benefits, as well as their beauty, become better known.
Nutritionally, carrots provide vitamin A, which sharpens your vision and protects your cornea by repelling bacteria and viruses that could enter through your eyes. They are also high in potassium, manganese, calcium, vitamin C, and folates.
One of my favourite starts to the day is a Carrot-Ginger Smoothie. Ginger, among other benefits, helps you to assimilate nutrients into your body. And it tastes good!

Carrot-Ginger Smoothie

2-3 carrots, chopped

about 1/2 inch piece of ginger, sliced

1 small banana

1 cup fresh apple juice

1 cup coconut water

Put all in blender and process until smooth.

Enjoy!

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I have been cleaning out all of the “junk” I ate over the holidays, what with Anton baking white wheat flour bread every 5 minutes and baking Napoleons, cakes, waffles, etc. I was feeling decidedly “puffy” and the scale was screaming like I was Garfield the cat. It was a relief to get back to my morning green smoothies and lots of raw veg, but in the middle of getting all the sugar out of my system, I started craving cookies.

Oatmeal cookies. Coconut cookies. Just gimmie some cookies, already!

I know, it was the sugar talking but I had to do something. So I made these.

Yes, coconut oil is high in calories, but also full of medium chain triglycerides that will only stay in your body an hour or two before being digested and do good things for your body. I did not use almond flour since I am keeping my nut consumption down to a handful or less a day right now. I used banana as a sweetener, full of potassium.

Sage came up with the awesome idea of using an ice cream scoop to place cookie dough. It works great and keeps the mess to a minimum. You can always use a glass to flatten the top of the cookies if you prefer.

I waited to see how they turned out… the dough was awesome, and no eggs to worry about!

They turned out incredibly light and fluffy, crunchy on the outside, soft on the inside, and a couple of them made me happy and my craving was gone. With no sugar but what comes in the banana.

If you use a food dehydrator, these cookies would be wonderful raw/dehydrated, as well.

If you leave them out for a day or so, they will get crunchier on the outside and still stay soft on the inside.

Let me know what you think!

Leslie

Lemon-Coconut “Macaroons”

Preheat oven to 350F.

Line 2-3 cookie sheets with parchment paper.

1/3 cup lemon juice

1 tablespoon lemon zest

2 ripe bananas

1 cup coconut oil, melted

2 teaspoons vanilla extract

2 ½ cups organic unsweetened shredded coconut

2 tablespoons flax meal

1 teaspoon baking powder

¼ teaspoon sea salt

In a large bowl, beat together bananas and melted coconut oil on medium speed for about 1 minute.

Add lemon juice, lemon zest, and vanilla and beat for another minute on high speed.

Add baking powder, salt, flax meal, and shredded coconut, and beat until “dough” is well combined.

Using an ice cream scooper, place rounded scoops of “dough” about 1 inch apart on parchment. I can get about 16 cookies on each cookie sheet as they don’t spread or melt while baking.

Bake for 20-30 minutes until the edges are golden and tops have a light golden colour. Cool on cookie sheet for about 10 minutes before removing.

Makes about 40 cookies. Store in airtight container for longer shelf life.

 ©leslie Hunter Uhl 2013, all rights reserved

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