Roasted Sweet Potatoes

Time: about 30 minutes
Servings: 2-3

Ingredients
2 sweet potatoes
2-4 Tbsp butter, olive oil, or walnut oil
Salt and pepper to taste
1 tsp dried rosemary or thyme
1/4 tsp garlic powder or 2 cloves, minced
Pinch cinnamon

Preheat the oven to 375 F.

Peel the sweet potatoes and cut them into cubes or fingers. Place them on an ungreased baking sheet. Place slices of butter (or pour the oil) over the potato cubes. Sprinkle on the seasonings. Stir the potatoes and seasonings together. I use my hands, but a spatula would work too. Place the baking sheet in the oven and bake for about 15 minutes. Turn the potatoes with a spatula. Bake another 5-10 minutes, until tender.

Basic Granola

Time: About 45 minutes, mostly unattended
Servings: 10

4 c rolled oats
1 c unsweetened coconut flakes
1 c chopped nuts
4 Tbsp coconut oil or butter, softened
2 Tbsp honey, maple syrup, molasses, or sorghum syrup
1 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp salt
2 tsp vanilla extract
1/4 c chia seeds
1/4 c ground flax seeds
Add in options such as chocolate chips, dried fruit, or fresh fruit

Preheat the oven to 350F.

In a large bowl, combine the oats, coconut flakes, coconut oil, honey, cinnamon, nutmeg, salt, and extract. Stir until well-combined.

Spread the mixture onto an ungreased baking sheet. Bake for about 15 minutes. Stir, and then bake another 10 minutes. Stir and check that the ingredients seem somewhat evenly toasted. If there are still patches of untoasted ingredients, return to the oven for another 5-10 minutes. Allow to cool completely. Pour into an airtight container. Add the chia seeds and ground flax. Shake to combine.

Add in options can be added at this point. Or leave the granola plain and choose add ins at each serving. Serve over yogurt or add milk for cereal.

Cherry Syrup

Time: 10 minutes

Servings: about 2 cups

Ingredients

1 lb fresh sweet cherries

1/2 c water

1 Tbsp sugar or 2-3 drops liquid stevia extract

1 Tbsp whole grain flour

Remove the stems and pits from the cherries. I remove pits by slicing all the way around the cherry, separating the two halves, and then taking out the pit with fingers or a strawberry hulling tool.

Whisk the water, sugar, and flour together in a saucepan. Add the cherries. Cook over medium high heat, stirring often, until the liquid thickens into a syrupy consistency. Remove from heat and serve warm over pancakes, French toast, or waffles. Also delicious in yogurt or ice cream.

Refrigerate leftovers.

Banana Blueberry "Cereal"

Sometimes I want something drowning in milk. Like cereal. Only without the cereal.

Time: 5 minutes
Servings: 1

1 banana
1/4 c blueberries (or cherries or raspberries or whatever)
1 Tbsp chia seeds
1 Tbsp ground flax seeds
1 Tbsp toasted walnuts
2 Tbsp plain yogurt
Your favorite variety of milk

Chop the banana into the bowl. Add the blueberries, chia seeds, flax seeds, and walnuts. Top with the yogurt and pour in enough milk to make everything swim. Stir. Enjoy.

Hot Chocolate

Time: 5 minutes

This makes 8 ounces as written. Multiply for additional servings.

Ingredients

8 oz milk (dairy or nut milk)
1 Tbsp unsweetened cocoa powder
1 Tbsp sugar or equivalent in another sweetener
dash vanilla extract

Heat the milk in a saucepan. Whisk in the cocoa powder, sugar, and vanilla. Heat through and serve.

For a large quantity
24 oz milk
3 Tbsp cocoa powder
3 Tbsp sugar
1 1/2 tsp vanilla extract

Strawberry Cheesecake Popsicles

Here is how I adapted this Cooking Light recipe.

Time: 10 minutes to prepare; 4 hours to freeze
Servings: 6

Ingredients

5 oz evaporated milk

1/4 c Sucanat (unrefined cane sugar) or coconut sugar

3 oz cream cheese

1/4 c plain yogurt

1 tsp vanilla extract

2 Tbsp honey

1 tsp lemon juice

10 oz strawberries, tops removed

Combine milk and sugar in a small saucepan over medium heat. When the milk is warm, stir until sugar dissolves. Do not let the milk boil. Remove from heat and allow to cool to room temperature.

In a medium bowl, blend the cream cheese, yogurt, and vanilla until smooth. Slowly pour the milk mixture into the cream cheese mixture, stirring to combine.

In a blender or food processor, puree the honey, lemon juice, and strawberries.

Pour half of the cream cheese mixture into 6 popsicle molds or into ice cube trays. Top with the strawberry mixture. Top with remaining cream cheese mixture. Drag a knife through each to swirl the cream cheese and strawberries a little. 

Freeze for at least 4 hours, until solid. 

Your Favorite Pasta Sauce

Time: 10‐15 minutes

Servings: Plenty for about a pound of pasta

Ingredients

2 Tbsp butter or olive oil

1 onion, cut into quarters

1 bell pepper, chopped (optional)

4 oz mushrooms, chopped (optional)

1⁄2 eggplant, peeled and chopped (optional)

3 cloves garlic, peeled and halved

1 (28‐oz) can diced tomatoes

1 tsp dried basil

1 tsp dried oregano

1⁄2 tsp dried thyme

Salt and pepper to taste

Heat the butter in a large skillet or stockpot over medium heat. Add the onion and any additional vegetables you’ll be using. Cook, stirring occasionally, until the onion is starting to soften, 3‐5 minutes. Add the garlic. Cook until fragrant, about a minute. Add the tomatoes and seasonings with a 3‐finger pinch of salt (about a half teaspoon). Bring to a boil, reduce heat, and simmer until tomatoes begin breaking up. Use a potato masher to smash the tomatoes a bit for a chunky sauce. For a smooth sauce, use an immersion blender. Taste. Add additional seasonings as needed. 

If the sauce is too acidic, add a small pinch of baking soda. This neutralizes the acid in the tomatoes for a sweeter sauce without needing sugar. 

If the sauce tastes flat, add an additional 1⁄2 tsp each of basil, oregano, and thyme. If the sauce still tastes flat with the additional herbs, add more salt, about a half teaspoon (or 3‐finger pinch) at a time. If you still aren't quite pleased, add 1⁄4 tsp each of garlic powder and onion powder.

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