Monthly Archives: December 2017

Elderberry Syrup

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Elderberry Syrup

Ingredients

  • 2/3 cup dried black elderberries (about 3 ounces)
  • 3 1/2 cups of water
  • 2 Tablespoons fresh or dried ginger root
  • 1 teaspoon cinnamon powder
  • 1/2 teaspoon cloves or clove powder
  • 1 cup raw honey

Instructions

  1. Pour water into medium saucepan and add elderberries, ginger, cinnamon and cloves (do not add honey!)
  3. Bring to a boil and then cover and reduce to a simmer for about 45 minutes to an hour until the liquid has reduced by almost half. At that point, remove from heat and let cool enough to be handled. Mash the berries carefully using a spoon or other flat utensil. Pour through a strainer into a glass jar or bowl.
  5. Discard the elderberries (or compost them!) and let the liquid cool to lukewarm. When it is no longer hot, add 1 cup of honey and stir well.
  7. When honey is well mixed into the elderberry mixture, pour the syrup into a quart sized mason jar or 16 ounce glass bottle of some kind.
  9. Store in the fridge and take daily for its immune boosting properties. Some sources recommend taking only during the week and not on the weekends to boost immunity.
  11. Standard dose is ½ tsp to 1 tsp for kids and ½ Tbsp to 1 Tbsp for adults. If the flu does strike, take the normal dose every 2-3 hours instead of once a day until symptoms disappear.

Nutrition Information

Serving Size

1
Amount Per Serving Calories 80Total Fat 1gSodium 34mgCarbohydrates 21gProtein 1g

Sweet Potato Creamy Casserole

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Sweet Potato Creamy Casserole

Ingredients

  • 3 medium sweet potatoes
  • 1/4 cup softened butter
  • 1/4 cup light brown sugar
  • 1/4 cup milk
  • 1 egg
  • 1/2 tsp. vanilla
  • For the topping:
  • 1/4 cup light brown sugar
  • 1/4 cup chopped pecans
  • 1 tblsp. all-purpose flour
  • 1 tblsp. softened butter

Instructions

  1. Place the potatoes in a deep pot with enough water to cover by 1 inch. Bring to a boil and cook 40-45 minutes or until tender. Remove the potatoes from the water and allow them to cool enough to handle. Peel the potatoes, place in a mixing bowl and mash.
  3. Preheat the oven to 350 degrees. Generously butter a baking dish.
  5. To the mashed sweet potatoes, add the softened butter, light brown sugar, milk, egg, and vanilla. Beat at medium speed with an electric mixer until smooth. Spread into the prepared baking dish.
  7. In a small mixing bowl, combine the ingredients for the topping. Sprinkle evenly over the sweet potato mixture.
  9. Bake for 30 minutes.

Nutrition Information

Serving Size

1
Amount Per Serving Calories 1221Total Fat 60gSaturated Fat 24gCholesterol 112mgSodium 358mgCarbohydrates 152gSugar 53gProtein 21g

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Keto Bagels

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Keto Bagels

Ingredients

  • Bagels
  • ¾ cup (68 g) almond flour
  • 1 teaspoon xanthan gum
  • 1 large egg
  • 1 ½ cups grated mozzarella
  • 2 tablespoons cream cheese
  • Toppings
  • 1 tablespoon butter, melted
  • Sesame seeds to taste

Instructions

  1. Preheat oven to 390ºF.
  2. In a bowl mix together the almond flour and xanthan gum. Then add the egg and mix together until well combined. Set aside. It will look like a doughy ball.
  3. In a pot over a medium-low heat slowly melt the cream cheese and mozzarella together and remove from heat once melted. This can be done in the microwave as well.
  4. Add your melted cheese mix to the almond flour mix and knead until well combined. The Mozzarella mix will stick together in a bit of a ball but don’t worry, persist with it. It will all eventually combine well. It’s important to get the Xanthan gum incorporated through the cheese mix. If the dough gets too tough to work, place in microwave for 10-20 seconds to warm and repeat until you have something that resembles a dough.
  5. Split your dough into 3 pieces and roll into round logs. If you have a donut pan place your logs into the pan. If not, make circles with each log and join together and place on a baking tray. Try to make sure you have nice little circles. The other way to do this is to make a ball and flatten slightly on the baking tray and cut a circle out of the middle if you have a small cookie cutter.
  6. Melt your butter and brush over the top of your bagels and sprinkle sesame seeds or your topping of choice. The butter should help the seeds stick. Garlic and onion powder or cheese make nice additions if you have them for savory bagels.
  7. Place bagels in the oven for about 18 minutes. Keep an eye on them. The tops should go golden brown.
  8. Take the bagels out of the oven and allow to cool.

Nutrition Information

Serving Size

1
Amount Per Serving Calories 693Total Fat 64gSaturated Fat 16gCholesterol 60mgSodium 299mgCarbohydrates 22gSugar 4gProtein 20g

Coconut Snacks

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Coconut Snacks

Ingredients

  • 1⁄2 cup coconut butter
  • 1⁄2 cup coconut oil
  • 1 1⁄2 cup unsweetened shredded coconut
  • 2 teaspoons vanilla extract
  • 2 tablespoons cacao powder or unsweetened cocoa powder

Instructions

  1. In a small saucepan over medium- low heat, melt the coconut oil and coconut butter. Remove from the heat.
  2. 2 Add in the coconut, vanilla and cacao/cocoa powder, stirring until well-combined.
  3. 3 Line a mini-mu n pan with liners and equally distribute the mixture into the pan.
  4. 4 Freeze for 30 minutes to 1 hour

Nutrition Information

Serving Size

1
Amount Per Serving Calories 4550Total Fat 457gSaturated Fat 404gSodium 123mgCarbohydrates 103gSugar 25gProtein 26g