Sole Water

Sole Water

Ingredients:

Wide mouth quart (32oz) glass jar with lid

Roughly 1 cup Redmond Real Salt or Celtic Sea Salt

Filtered water

Directions:

Fill the glass jar about ¼ full with the salt

Add filtered water to the jar, leaving about an inch at the top

Put on the lid and shake the jar gently

Leave on the counter overnight to let the salt dissolve

The next day, if there is still some salt on the bottom of the jar, the water has absorbed its maximum amount of salt and the sole is ready to use. If all of the salt is absorbed, add more salt and continue doing so each day until some remains on the bottom. This means that the water is fully saturated with salt

Store the jar in a cool, dry place. It will last indefinitely as salt is naturally anti-microbial

To use, mix 1 teaspoon (not any more) of the sole into a glass of water and consume first thing in the morning on an empty stomach

Pan Fried Oysters

Pan Fried Oysters

Ingredients:

3 cups clean-sourced oysters

1/2 cup tapioca flour

1/4 cup coconut flour

1/2 tsp Redmond real salt or celtic sea salt

1/4 tsp garlic powder

1 tsp smoked paprika (optional)

2 free-range eggs

1/4 - 1/2 cup UP standard olive oil or avocado oil to create about 1/2 - 1” of oil in the pan

1/2 lemon cut into wedges

Directions:

Rinse the shucked oysters and set aside

In a medium bowl, combine the tapioca flour, coconut flour, salt, and spices

In a small bowl, whisk the eggs

Add the oil to a saute pan over medium heat

Dip the oysters in the egg mixture, then coat well in the flour mixture

Place the coated oysters in the preheated oil. Avoid crowding the pan

Cook until golden, then flip and cook until the outside is crisp and slightly brown

Serve immediately with freshly squeezed lemon

Protein + Soluble Fiber Pancakes

Protein + Soluble Fiber Pancakes

Ingredients:

1 Tbsp organic psyllium husk

1 scoop clean protein powder (I use Naked Nutrition or Equip Prime Protein)

1 pasture-raised egg

1/4 - 1/3 cup filtered water

Directions:

Mix all ingredients in a medium bowl

Warm a pan over low-medium heat and add some grass-fed butter to coat the pan

Pour 1/4 cup of batter into the frying pan for each pancake (I use circular silicon molds to make perfectly round pancakes)

Let cook 4-5 minutes on the first side, until the top looks fairly dry with little bubbles in it

Flip and cook on the second side for 2 minutes

Repeat with remaining batter, adding a little more grass-fed butter to your pan as needed

Top with your favourite toppings such as warmed berries

Hot or Cold Molasses Milk

Hot or Cold Molasses Milk

Ingredients:

1 cup raw milk or unsweetened coconut milk

1 Tbsp unsulphured blackstrap molasses

1/2 tsp vanilla

pinch of celtic sea salt or redmond real salt

Optional: Add a pinch of ceylon cinnamon, ginger, and clove for a warm spice flavour

Directions:

For warm molasses milk: Pour the milk into a small pot on the stove, simmer until heated through but not boiling. Stir in molasses, vanilla, salt, and spices if using. Pour into a mug and enjoy

For cold molasses milk: Pour all ingredients into a blender with a small handful of ice cubes. Blend until ice is incorporated and smooth. Pour into a tall glass and enjoy

Fermented Carrot Slaw

Fermented Carrot Slaw

Ingredients:

1-3 medium carrots, grated

1-2 radishes, grated (optional)

1/2 lemon, grated with the peel

1 inch of ginger, grated

Fresh herbs such as rosemary, dill, or basil (optional)

1.5 cups filtered water (or as much is needed to cover the veggies, keeping 1/2 inch below the lid)

2 tsp Redmond rock salt or celtic sea salt

1-2 garlic cloves, sliced (optional)

Directions:

Wash and dry a 16oz mason jar with a tight-fitting lid

Pour water and salt into the jar and stir well with a wooden spoon

Add carrots, radishes, lemon, herbs, ginger, and garlic to the jar. Stir well

Add more water if needed to cover the veggies, keeping 1/2 inch below the lid

Close the jar and attach an airlock, or simply seal the lid tightly

Place the jar in a dark area such as a cabinet or cupboard. Wrap in a towel if temperature in home is cool

Allow the veggies to ferment for 3 days minimum or up to 2 weeks

*If you do not have an airlock jar, you’ll need to ‘burp’ the jar by opening the lid for a moment every 1-3 days to release the gas buildup, otherwise the jar can crack

When the veggies are ready to be consumed, simply burp them again and place them in the fridge

To speed the fermentation process for future batches, add 1/4 cup of the previous carrot slaw juice to the new jar before sealing, and decrease the water volume accordingly

Nutritional Cheese Sauce

Nutritional Cheese Sauce

Ingredients:

1 cup filtered water

3 Tbsp unfortified nutritional yeast

2 Tbsp raw apple cider vinegar

2 Tbsp tahini

2 Tbsp hemp hearts

2 tsp onion powder

1 tsp garlic powder

1/2 tsp Redmond real salt

Directions:

Add all ingredients to a blender and blend until smooth

Pour the liquid into a small saucepan over medium heat for 5 minutes until the sauce thickens, stirring occasionally

Use immediately, or pour into a jar and store in the fridge until ready to use

Blender Brownies

Blender Brownies

Ingredients:

6 pitted Medjool dates

3/4 cup sprouted gluten-free and glyphosate-free oats

2 pasture-raised eggs

1/4 cup grass-fed butter or coconut oil

1/4 cup pure maple syrup

1/2 cup raw cacao powder

3 Tbsp collagen powder

1 Tbsp coconut milk

1 tsp vanilla

1/2 tsp baking soda

1/4 tsp Redmond real salt

Directions:

Preheat oven to 350F

Combine all ingredients in a high speed blender or food processor and blend until smooth. If batter seems thick, slowly add 1 Tbsp at a time of filtered water until smooth

Pour into a parchment lined 8x8 baking dish

Bake for 25 minutes or until a toothpick comes out clean

Ginger Water

Ginger Water

Ingredients:

Four 1” pieces of ginger

1 gallon/4L jug

Mesh strainer

Filtered water

Directions:

Peel and chop four 1” pieces of ginger

Place ginger in a blender with just enough water to cover, and blend

Pour ginger juice through a mesh strainer over a bowl and press out all remaining juice

Pour ginger juice into a 1 gallon/4L jug and top with filtered water

This lasts in the fridge for weeks as you consume 4-6oz (roughly 1/2 - 3/4 cup) per day

Grated Carrot + Apple Salad

Grated Carrot + Apple Salad

Ingredients:

2-3 large carrots, peeled then grated

1 apple, grated

1 Tbsp melted coconut oil

1/2 tsp Redmond real salt

1.5 tsp raw apple cider vinegar

1 Tbsp raw honey

1 Tbsp stoneground mustard

Directions:

Grate the carrots and apple and toss together in a bowl

Make the dressing in a separate bowl by combining coconut oil, salt, and apple cider vinegar. Add in honey and mustard and whisk to combine using a fork or whisk

Pour dressing over the grated carrots and apple and toss to combine

Let salad sit for 3-5 minutes

Serve and enjoy

Gut-Friendly Slow Cooker Oats

Gut-Friendly Slow Cooker Oats

Ingredients:

1/2 cup sprouted gluten-free and glyphosate-free steel-cut oats or sprouted hulless oats

1/2 cup coconut milk + 1/2 cup filtered water

1 Tbsp pasture-raised gelatin

1 scoop clean protein powder (I use Naked Nutrition or Equip Prime Protein)

1/2 tsp vanilla

1 Tbsp pure maple syrup

1/2 tsp ceylon cinnamon

pinch of Redmond real salt

Directions:

Combine all ingredients, except protein powder, in a slow cooker on low for 8 hours (overnight), or in a small sauce pan and heat on low-medium heat until soft, around 15-20 minutes

Stir in protein powder

Add any toppings you like such as berries, bee pollen, hemp seeds, yogurt, etc.

Serve and enjoy

Healthy Marshmallows

Healthy Marshmallows

Ingredients:

1 cup filtered water, divided

1 Tbsp marshmallow root powder (optional)

3 Tbsp pasture-raised gelatin powder

1/2 cup pure maple syrup or raw honey

1/2 cup coconut sugar

2 tsp vanilla

Pinch of Redmond real salt

Directions:

If using marshmallow root powder, combine 1 cup of warm water with 1 Tbsp marshmallow root powder and set aside for 5-10 minutes. Stir well and strain. Make sure the strained liquid makes a whole cup

Pour 1/2 cup of the prepared marshmallow root liquid into the bowl of a stand mixer, or a large bowl if you’re using a hand mixer. Sprinkle gelatin in an even thin layer across the top

Combine the remaining 1/2 cup of liquid, maple syrup or honey, coconut sugar, and vanilla in a saucepan and heat over medium until slightly and slowly boiling. Let simmer for 2-3 minutes, then turn off heat

Turn your mixer on low and begin mixing the gelatin and water. Slowly add in the hot ingredients and mix on low until gelatin is incorporated, then add salt

Increase mixer to high speed and mix until mixture is thick, fluffy, and looks like marshmallow fluff. It should drip off the beaters very slowly if at all. Timing will vary based on mixer and altitude. If mixture is clumpy, it has been over-mixed

Immediately pour mixture into an 8x8 glass pan lined with parchment paper. Allow to set on counter for a few hours or overnight

Cut into 20 squares

Store in an air-tight container in the fridge

Chocolate Bone Broth Smoothie

Chocolate Bone Broth Smoothie

Ingredients:

1 cup coconut milk, or raw grass-fed milk

3 cubes frozen bone broth, (from bone broth poured into an ice cube tray and frozen)

1 scoop clean chocolate protein powder (I use Naked Nutrition or Equip Prime Protein)

1 scoop collagen powder

1 Tbsp nut or seed butter (almond, sunflower, cashew, etc)

1 tsp cacao powder

1 tsp bee pollen

1/2 cup frozen berries of choice (raspberries, blackberries, etc)

1 Tbsp raw honey, or pure maple syrup, (optional for sweetness)

Directions:

Put all ingredients in a blender and blend until smooth and creamy

Pour into a large glass and enjoy

Seed Cycle Balls

Seed Cycle Balls

Makes 12-14 balls

Seed cycling is eating specific seeds during the two main phases of your menstrual cycle (follicular and luteal) to help promote a healthy balance of estrogen and progesterone. Healthy estrogen and progesterone levels can reduce PMS symptoms, boost fertility, stimulate menstruation if it’s absent, and improve a number of issues due to hormone imbalance.

The first cycle combines the menstrual and follicular phases (days 1-14) and supports rising estrogen levels with flax seeds and pumpkin seeds. Flax seeds contain phytoestrogens that promote estrogen production, and lignans that help detoxify excess estrogens along with fiber, to eliminate excess estrogens properly. Together, they work to harmonize optimal estrogen ratios. Flax seeds and pumpkin seeds contain omega-3 fatty acids that work to regulate FSH levels for ovulation support. Pumpkin seeds contain zinc which helps prime and support the production of adequate progesterone in the next phase. Day 1 is the first day of menstrual bleeding.

The second cycle combines the ovulatory and luteal phases (days 15-28) and supports progesterone levels with sunflower seeds and sesame seeds. Sesame seeds are high in lignans that help harmonize and modulate estrogen levels. They also contain magnesium and calcium to ease PMS cramps. Both sesame seeds and sunflower seeds contain omega-6 fatty acids that can help reduce PMS-related inflammation and support progesterone levels. Sunflower seeds contain selenium which is essential for liver function to ensure proper detoxification and elimination of excess hormones.

Ingredients for Days 1-14:

1 cup pumpkin seeds

1 cup flax seeds or sprouted flax powder

1/2 cup clean protein powder (I use Naked Nutrition or Equip Prime Protein)

1/2 cup unsweetened shredded coconut

3/4 cup nut butter (almond, cashew, etc)

2 Tbsp melted coconut oil

1-2 Tbsp pure maple syrup

1/4 cup filtered water

Redmond real salt or celtic sea salt

Option to add in flavour and texture enhancers such as medjool dates, chocolate chips (I use Lily’s or Enjoy Life), vanilla, or ceylon cinnamon

Directions:

Put pumpkin seeds in a Mason jar. Add 3/4 tsp Redmond real salt or celtic sea salt. Fill the jar with filtered water. Swirl the water around to dissolve the salt. Let the seeds sit in the jar overnight, or for at least 7 hours. Drain and rinse the seeds. In a food processor or high-powered blender, combine the soaked pumpkin seeds, flax seeds, protein powder, shredded coconut, and pinch of salt. Add in ceylon cinnamon if using. Blend until finely ground and crumbly. Add in nut butter, coconut oil, maple syrup, and water. Add in medjool dates or vanilla if using. Blend until well combined and mixture starts to form into one big ball in food processor bowl or blender. Stir in chocolate chips if using. Using an ice cream scoop or your hands, gently form into balls. They’re too delicate to roll. Refrigerate for 30 minutes to firm. Store in an airtight container in the fridge. Consume 1-2 balls daily

Ingredients for Days 15-28:

1 cup hulled sunflower seeds

1 cup sesame seeds

1/2 cup clean protein powder (I use Naked Nutrition or Equip Prime Protein)

1/2 cup unsweetened shredded coconut

3/4 cup nut butter (almond, cashew, etc)

2 Tbsp melted coconut oil

1-2 Tbsp pure maple syrup

1/4 cup filtered water

Redmond real salt or celtic sea salt

Option to add in flavour and texture enhancers such as medjool dates, chocolate chips (I use Lily’s or Enjoy Life), vanilla, or ceylon cinnamon

Directions:

Put sunflower and sesame seeds in a Mason jar. Add 1.5 tsp Redmond real salt or celtic sea salt. Fill the jar with filtered water. Swirl the water around to dissolve the salt. Let the seeds sit in the jar overnight, or for at least 7 hours. Drain and rinse the seeds. In a food processor or high-powered blender, combine the soaked seeds, protein powder, shredded coconut, and pinch of salt. Add in ceylon cinnamon if using. Blend until finely ground and crumbly. Add in nut butter, coconut oil, maple syrup, and water. Add in medjool dates or vanilla if using. Blend until well combined and mixture starts to form into one big ball in food processor bowl or blender. Stir in chocolate chips if using. Using an ice cream scoop or your hands, gently form into balls. They’re too delicate to roll. Refrigerate for 30 minutes to firm up. Store in an airtight container in the fridge. Consume 1-2 balls daily

Fall Maple Tahini Nourish Bowl

Fall Maple Tahini Nourish Bowl

Ingredients:

For The Bowl:

1 small sweet potato, peeled and chopped

1 cup cauliflower, chopped

1 cup broccoli, chopped

1 cup brussels sprouts, trimmed and halved

1 medium carrot, grated

1 medium beet, grated

1 Tbsp extra-virgin olive oil

sea salt or rock salt, to taste

1 cup leftover pasture-raised meat of choice, shredded or sliced or ground

For The Dressing:

1/3 cup tahini

3 Tbsp filtered water

2 Tbsp pure maple syrup

1 Tbsp raw apple cider vinegar

1/8 tsp cinnamon

dash of all spice

dash of cayenne pepper

Directions:

For The Bowl:

Preheat oven to 375°F and line a baking sheet with a silicon liner or parchment paper

Place the chopped sweet potato, cauliflower, broccoli, and brussels sprouts onto the baking sheet

Drizzle with olive oil and toss until coated. Sprinkle with sea salt or rock salt

Roast in the oven for 25-30 minutes, until the veggies are soft and slightly browned

Plate the roasted veggies, then top with grated carrots, beets, and leftover meat

For The Dressing:

Combine all ingredients in a high powered blender or food processor and blend until creamy, or whisk all ingredients together in a medium bowl

Drizzle dressing over veggies and meat

Serve and enjoy

Winter Ginger Sriracha Nourish Bowl

Winter Ginger Sriracha Nourish Bowl

Ingredients:

For The Bowl:

1 medium carrot, peeled and chopped

1 small rutabaga, peeled and chopped

1/2 a medium squash such as winter, butternut, kabocha, or acorn, peeled de-seeded and chopped

1 small onion, peeled and chopped

1 Tbsp extra-virgin olive oil

sea salt or rock salt, to taste

1 cup leafy greens such as kale or chard, chopped then lightly steamed

1 cup leftover pasture-raised meat of choice, shredded or sliced or ground

For The Dressing:

3 Tbsp tahini

2 Tbsp filtered water

3 tsp sriracha

2 tsp pure maple syrup

1/2 tsp ground ginger

1/2 tsp onion powder

1/4 tsp garlic powder

pinch of sea salt and pepper

Juice of half a lime

Directions:

For The Bowl:

Preheat oven to 375°F and line a baking sheet with a silicon liner or parchment paper

Place the chopped carrot, rutabaga, onion and squash onto a baking sheet

Drizzle with olive oil and toss until coated. Sprinkle with sea salt or rock salt

Roast in the oven for 30 minutes, until the veggies are soft and slightly browned

Plate the roasted veggies, then top with steamed greens and leftover meat

For The Dressing:

Whisk all the dressing ingredients together until smooth. Adjust consistency as desired

Drizzle the dressing over the roasted veggies, greens, and meat

Serve and enjoy

Creamy Amaranth Protein Porridge

Creamy Amaranth Protein Porridge

Ingredients:

1 cup sprouted amaranth

1 cup filtered water

1 cup homemade nut mylk (homemade is best to avoid synthetic additives) or pasture-raised raw milk

1 tsp ceylon cinnamon

1 Tbsp pure maple syrup

pinch of sea salt

1 scoop clean protein powder (I use Naked Nutrition or Equip Prime Protein)

1 scoop collagen powder

Favourite toppings such as fresh fruit, yogurt, coconut flakes, nuts, seeds, or nut butter

Directions:

Bring a pot with water, nut mylk, cinnamon, and amaranth to a boil

When it starts to boil, reduce to minimum heat and cover with a lid

Let cook for about 25 minutes until the amaranth is cooked

Season with a pinch of salt

Stir in protein powder and collagen powder

Serve in a bowl drizzled with maple syrup and garnished with favourite toppings

Add a splash of nut mylk if desired