Immune Boosting Elderberry Syrup Recipe

Being a natural nut has turned me into something of a forager. My husband's family has a cabin in a picturesque woodland located in Summit County, Utah, and the Summer always provides an abundance of wild elderberries. During our visits this past year, I carried my baby on my back and a little metal pail which I filled with hundreds of these tiny berry powerhouses. I was introduced to these berries roughly three years ago, by my father in law, and I had yet to learn how amazing they were. I learned a great deal more about them in school, including the fact that they are incredible for the immune system. A few months later, while doing some research for work, I discovered that their powerful antioxidant properties may benefit the macula and lessen the risk of age-related macular degeneration. So if you have access to an abundance of these little berries, you better snatch them up!

My goal was to take a little bit of my harvest every day to strengthen my immune system and gear me up for winter. This syrup is taken just like a cough syrup, but is so much more enjoyable. If you don't have access to fresh elderberries, you can buy them dehydrated from most health food stores and it will have the exact same affect. The foraging is just pure, added fun!

Ingredients:

1/2 C dehydrated elderberries or 1 C fresh elderberries

3 cinnamon sticks

6 cloves

1 tsp fresh grated ginger

1 C raw honey (if you want to give this to kids under 1 year of age, use pure maple syrup)

2 C water

In a medium sauce pan, add elderberries, water, cinnamon sticks, cloves, and ginger, then bring to a boil. Once boiling, reduce heat to a low boil and cover until the mixture is reduced to half. Once mixture is reduced, strain liquid from the elderberries and pour liquid into a mason jar and mix with raw honey or maple. Store in the fridge and take a tablespoon everyday for 2 weeks.

By taking this syrup everyday for 2 weeks, you will be tastefully boosting your immune system with powerful antioxidants and raw honey that will act as a natural antibacterial with antibiotic properties. Get back to nature and get making this perfect blend of natural, medicinal syrup.


Photos for Foundation c/o Skye Amanda Photography

Kyli is studying to be a holistic practitioner and is a certified wellness coach. her love for health blossomed when she was diagnosed with crohn's disease at age 12 and has really taken off the last 4 years as she's studied food and the relationship it has with our bodies. she is currently a stay at home mom, health blogger, and working toward her phd in natural medicine. visit www.cleaneatingisthenewpink.com to find out more.

Raw Macaroons

It doesn't matter how long you've been a clean eater. There are going to be times that you want a snack. I have been simplifying and changing my diet for years and without fail, I want a sugar cookie with thick pink frosting on it at least once a month. This generation has grown up in a society filled with sugar, sweet treats, and sodas at every turn. Junior highs and high schools have multiple vending machines that make these treats available and if you're like I was in high school, said vending machines were your food source because it was cheap. Unfortunately this generation is also discovering that the availability of too much junk food has also riddled us with disease. 

Despite the fact that we know this, the addictive nature of cookies, cakes, and the like have made it really hard for us to stop consumption. The biggest factor is always going to be the ease of availability. It's easier to stick some quarters into a slot and have the little coil release your next sugar or sodium fix. Clean eating sometimes isn't easy. It takes preparation. But once you realize how good you're designed to feel, that preparation will be nothing but necessary. 

This recipe uses all raw ingredients and makes A TON; giving you treats for at least a week and making it simpler to make good choices. 

For the macaroons you'll need: 

4 3/4C. shredded coconut (unsweetened) 

1 1/2 C oat flour 

1/3 C. clarified butter (or coconut oil... if you use coconut oil add 3/4 t salt) 

1 tsp. vanilla 

1 1/4 C Pure maple 

In a large bowl, mix all the ingredients together until you can mold mixture. With a tablespoon measuring spoon, scoop little half round balls onto wax paper on a cookie sheet until mixture is used up. Set them in the fridge. 

For the chocolate topping you'll need: 

1/2 C coco powder 

1/2 C pure maple 

1/4 C coconut oil 

Mix well and drip over set up macaroons. Return to the fridge to let chocolate set up for 10-15 minutes and enjoy!


Photos for Foundation c/o Lori Romney Photography

Kyli is studying to be a holistic practitioner and is a certified wellness coach. her love for health blossomed when she was diagnosed with crohn's disease at age 12 and has really taken off the last 4 years as she's studied food and the relationship it has with our bodies. she is currently a stay at home mom, health blogger, and working toward her phd in natural medicine. visit www.cleaneatingisthenewpink.com to find out more.

Banana Molasses Walnut Muffins

Today I am sharing a quick n’ easy, grab n' go breakfast and/or snack recipe. These banana molasses walnut muffins are full of fiber to fill you up and start your day of right. I love healthy snacks that you can make ahead and eat all week long. It really sets you up for success and helps prevent you from grabbing those classic sugary/salty snacks.

These muffins are simple to make, freeze, and pull out the night before. You can even prepare them with a wide variety of nuts and fruit. I have made a prune version that are equally delicious, but banana definitely pleases the masses. I prefer to eat them warm with a little drizzle of raw honey over the top.    

Recipe:

1 cup organic whole wheat flour

1/4 cup raw organic sugar

1/2 cup chopped walnuts

1 cup mashed ripe bananas

1/4 cup ground flax seed

1/2 cup unsalted organic butter

1 1/3 cup organic quick oats

1 1/2 teaspoon baking powder

1/2 teaspoon baking soda

1/4 cup molasses

1 large cage free organic egg

1 tablespoon vanilla

1 pinch of salt

1/3 cup whole organic milk

Sift dry ingredients together. Whisk together melted and cooled butter with wet ingredients separately. Slowly add in dry ingredients to wet ingredients until combined. Fold in chopped walnuts. Scoop into lined muffin tins. Bake at 400° for 15-20 min.

Enjoy!


Photos for Foundation c/o Lori Romney Photography

Alexis graduated from the University of Utah with a Bachelors of Science in Health Promotion and Education. While attending the U of U, she followed her passion in the beauty industry by obtaining her Cosmetology license from Paul Mitchell the school and is is currently a freelance hair and makeup artist. Alexis is excited to share her love and knowledge of everything health and beauty. You can follow her on Instagram @alexisrayrogers or see her work at www.alexisrogershair.com

Healthy Apple Pie

There is an old saying that goes: "I love mom and apple pie." And really, what is not to love about a homemade, fresh from the oven, sweet apple pie? Well, most apple pie crust recipes call for crisco, which is a processed vegetable oil. Despite the fact that the word "vegetable" is in it, it shouldn't be perceived as healthy. Although from a good source, most vegetable oils have to be highly processed to reach the point of crisco that the body no longer knows hot to process it.

Along with crisco laden crusts, the most common filling used is from a can. The average can of pie filling has twenty-five grams of sugar per serving. With seven servings in a can, that equals a whopping one hundred and seventy-five grams of sugar per can. Even worse, it's not simple, traditional, cane sugar. It's high fructose corn syrup, which is even more damaging to your health. 

With those not being the only two things wrong with traditional apple pie, I think it's safe to say there needs to be a "healthified" version. And, well, here it is...

Crust

2 C gluten free oat flour

1/4 C unrefined coconut oil

Pre-Heat oven to 350 F

Add oat flour to a bowl and slowly cut in coconut oil. Mix with a whisk until dough is pliable. If dough isn't reaching desired consistency, add more coconut oil, 1 tbsp at a time. Be sure not to add too much, or the dough will lose it's shape in the oven.

Press dough into a pie tin and bake for 10 minutes. When done, remove it from the oven and let it cool.

Filling

4 large apples; cored, peeled, and sliced

1/4 C cold water

1 Tbsp tapioca starch

1 Tbsp cinnamon

1/3 C coconut sugar

Add tapioca starch and water together until dissolved. (Tapioca starch will not dissolve in warm water.)

Add apples to large sauce pan and pour tapioca starch water over the top. Stir in remaining ingredients then simmer on medium heat until the apples are soft and water has thickened. Stir occasionally.

Topping

1 C oats

1/4 C unrefined coconut oil

2 tsp cinnamon

2 tsp cloves

1 Tbsp chia seeds

1/2 C coconut sugar

In a medium bowl, combine oats and coconut oil and toss thoroughly. Add remaining ingredients and set aside.

Once your crust has cooked and cooled, add the pie filling and cover with the topping. Place the pie back into the oven for 15 minutes.

Serve warm.


Kyli is studying to be a holistic practitioner and is a certified wellness coach. her love for health blossomed when she was diagnosed with crohn's disease at age 12 and has really taken off the last 4 years as she's studied food and the relationship it has with our bodies. she is currently a stay at home mom, health blogger, and working toward her phd in natural medicine. visit www.cleaneatingisthenewpink.com to find out more.

Lemon Basil Muffins

Growing up, my Mom was always taking home made bread to our neighbors or co-workers. Over the years she has made bread for families that are sick, have lost loved ones, or are new to the area. Because she does this simple act, neighbors have started to offer yard services or fresh fish in exchange for her bread. She has created a network of people who are willing to serve each other with their talents. I aspire to do the same in my life, I think a lot can be said with baked goods.

Once a month, I go and visit my friend Kathy, and I always take her some kind of homemade treat. With Spring here, I wanted to make something that would be bright and cheery, something that would be a delicious representation of the happiness my soul has felt at the change of the season. So, I came up with these delicious and simple Lemon Basil Muffins.

In a large bowl combine:

1 1/4 C flour

1 1/2 tsp baking powder

1/2 tsp salt

2/3 C sugar

Cut in 4 oz of cubed low fat cream cheese

In a separate bowl combine the following and whisk until it is all mixed:

1 egg

1/3 C extra virgin olive or coconut oil

1/2 C milk

2 Tbsp lemon juice

1 Tbsp grated lemon peel

1 Tbsp finely chopped basil

Add the dry ingredients to your batter and mix until smooth. Spoon the muffin batter into a lightly greased muffin tin and bake at 375 F for 20-25 minutes.

When the muffins are about 5 minutes from being done, take them out and baste with 2 tbsp of lemon juice and 1 tbsp of sugar combined. Then place them back into the oven for the remaining 5 minutes.

Let cool and enjoy! 


Photos for Foundation c/o Erin Christine Photography

Leslie graduated from BYU-Idaho with a BS in Communications. She is a firm believer that all good relationships start with healthy communication. She believes in seeing the best in those around her and loving everyone for who they are. Leslie is a new mother and enjoys spending time at home with her son. She loves to cook and travel, and she is a hockey fanatic. Visit www.diariesofadumpcook.blogspot.com to learn more.

Clean Cookies

When eating healthy, there are a lot of things people stop consuming in order to feel like they're eating the best for themselves. Sweet baked goods seem to be the first thing people eliminate from their diets; and rightfully so. Things like cookies and cakes are full of refined flours, unhealthy oils and processed sugars. Naturally, most people think they have to go without sweets completely.  However, with a little bit of a pantry makeover and a heart for innovation, it is completely possible to make healthy treats while still maintaining a clean diet.

This recipe uses the right ingredients to make it healthy, yet it's simple and easy; just like a traditional chocolate chip cookie.

Ingredients:

1 stick grass fed butter, softened

¾ C coconut sugar

2 cage free egg yolks

1 t. sea salt

1 t. baking powder

3 cups gluten free oat flour

¾  C gluten free oats

1 C extra dark chocolate chips

Preheat oven to 350* F.

In a stand mixer, cream together butter, coconut sugar, and egg yolks. Add in salt and baking powder until dissolved. Then, slowly add in flour, cup by cup. Once dough forms, add oats and chocolate chips.

Roll dough in balls and place on greased cookie sheet.

Bake for 7-8 minutes. For soft cookies, remove from cookie sheet as soon as cookies are set enough to be scooped off with a spatula. For crunchy cookies, let cool on tray.


Photos for Foundation c/o Lori Romney Photography

Kyli is studying to be a holistic practitioner and is a certified wellness coach. Her love for health blossomed when she was diagnosed with Crohn's disease at age 12 and has really taken off the last 4 years as she's studied food and the relationship it has with our bodies. She is currently a stay at home mom, health blogger, and working toward her PhD in natural medicine. Visit www.cleaneatingisthenewpink.com to find out more.