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

Pineapple Coconut Gummies

Pineapple Coconut Gummies

Ingredients:

2 cups pineapple juice

1 cup unsweetened coconut milk or pasture-raised raw milk

1/4 cup pure maple syrup

5 Tbsp grass-fed gelatin powder

Pinch of Redmond real salt or Celtic sea salt

Directions:

Divide the juice. Add half to a medium pot and the other half to a medium bowl

Sprinkle the gelatin over the juice in the bowl. Let it sit for a few minutes to let it bloom

Add the coconut milk, maple syrup, and salt to the juice in the pot and gently warm it. Don’t let it boil or simmer

Add the gelatin bowl to the pot and whisk to combine until smooth

Pour the mixture into silicon molds or a glass dish

Chill until set, about 30 minutes

Empty molds or slice into small squares if you used a glass dish

Refrigerate in an air tight container

Classic Gelatin Gummies

Classic Gelatin Gummies

Ingredients:

2 cups juice of choice (not from concentrate). Organic concord grape is a favourite of mine

5 Tbsp grass-fed gelatin powder

Juice from 1 lemon

1/8 - 1/4 cup raw honey (optional)

Directions:

Divide the juice. Add half to a medium pot and the other half to a medium bowl

Sprinkle the gelatin over the juice in the bowl. Let it sit for a few minutes to let it bloom

Add the lemon juice and raw honey to the juice in the pot and gently warm it. Don’t let it boil or simmer

Add the gelatin bowl to the pot and whisk to combine until smooth

Pour the mixture into molds or a glass dish

Chill until set, about 30 minutes

Empty molds or slice into small squares if you used a glass dish

Refrigerate in an air tight container

Herbal Berry Gummies

Herbal Berry Gummies

Ingredients:

4 Tbsp grass-fed gelatin powder

2 cups cool filtered water, divided

1 cup boiling water

1 Tbsp dried stinging nettle leaf

1 Tbsp dried red raspberry leaf

1 Tbsp dried hibiscus flowers

1 cup fresh or frozen blueberries

1/4 cup freshly squeezed lemon juice

4 Tbsp raw honey

1/8 tsp Redmond real salt or Celtic sea salt

Directions:

In a saucepan, add 1 cup cool filtered water

Sprinkle gelatin over the water and let it bloom

Combine 1 cup boiling water and dried herbs in a mason jar and let it brew

Meanwhile, add blueberries and remaining 1 cup of cool filtered water to blender

Purée until liquefied

If desired, strain the berry purée through a fine mesh sieve for a smoother, more "jello"-like texture. Or, use the purée as-is, but keep in mind it may have a somewhat grainy texture depending on how powerful your blender is

Set aside purée

Strain brewed tea into the saucepan where the gelatin is

Heat over low to medium heat to completely dissolve the gelatin

Once dissolved, immediately remove from heat

Add lemon juice, salt, honey, and blueberry purée. Stir well to combine

Pour into silicone molds or an 8x8" baking dish

Refrigerate until firm (about 2 to 3 hours), then cut into squares. If using a mold, you may need to put the bottom of the mold in some hot water first to loosen them before removing

Store in an airtight container in the fridge

Antioxidant Bites

Antioxidant Bites

Ingredients:

1 cup filtered water

1/4 cup grass-fed gelatin powder

1/2 cup coconut milk or pasture-raised raw milk

1/4 cup raw cacao powder

1 Tbsp camu camu berry powder

3 Tbsp pure maple syrup

2 Tbsp red palm fruit oil

Pinch Redmond real salt or Celtic sea salt

Directions:

In a medium pot, bring 1 cup of filtered water to a gentle boil

Add gelatin and whisk until dissolved

Remove pot from the stove, then add milk, cacao powder, camu camu powder, maple syrup, red palm fruit oil, and salt

Whisk well to combine

Pour into an 8x8 glass dish

Refrigerate until set, about 1 hour

Cut into squares and store in an airtight container in the fridge

Bacon Wrapped Liver

Bacon Wrapped Liver

Ingredients:

1 lb pasture-raised chicken livers

1/3 cup dry white wine or white wine vinegar

1 tbsp raw apple cider vinegar

4 garlic cloves, minced

1/2 tsp Redmond real salt or Celtic sea salt

1/4 tsp black pepper

4 sprigs fresh rosemary, cut into 2-inch lengths

4 oz pasture-raised nitrate-free bacon

2 tbsp unsalted grass-fed butter

Directions:

Rinse the livers and pat dry, then place in a glass container

Add the wine, vinegar, garlic, salt, and pepper. Use your hands to coat the livers in the marinade

Cover and place in the fridge overnight

The next day, remove from the fridge

Wrap each piece of liver and rosemary sprig in a slice of bacon. You can use toothpicks to secure the bacon closed

Heat butter in a large skillet over medium heat

Fry the livers in the butter until the bacon begins to brown, about 3 minutes per side. The livers will be cooked but still pink in the middle

Serve warm and enjoy

Classic Heart Jerky

Classic Heart Jerky

Ingredients:

2 lbs pasture-raised beef heart

1/4 cup coconut aminos

2 Tbsp pure maple syrup

1/4 cup raw apple cider vinegar

Juice of 1/2 a small lemon

1/2 tsp black pepper

1/2 tsp garlic powder

1/2 tsp onion powder

1/2 tsp Redmond real salt or Celtic sea salt

Directions:

With a sharp knife, slice the heart into 1/4 inch thick strips (this is easiest when the heart is still slightly frozen)

Place the slices in a large bowl

Mix the rest of the ingredients together in a separate bowl. Taste and add more spices to your liking

Once you achieve the flavour you like, pour the marinade over the heart slices and mix well with your hands to ensure all pieces are covered

Cover and place in the fridge to marinate overnight

The next day, take out the meat strips and pat them dry with a paper towel. Sprinkle with additional salt

Place the strips with space between them in a dehydrator

Set to 160F for about 10 hours

Remove the jerky from the dehydrator when it’s fully dried and has the consistency of beef jerky

*Note: If you don’t have a food dehydrator, you can turn your oven to it’s lowest setting (usually 170F) and place the strips on a wire rack set inside a rimmed baking sheet and bake them for about 10 hours. Since ovens don’t circulate air as well as dehydrators, the process of removing moisture from the meat takes longer in an oven. You’ll want to check every few hours to let the moisture escape that’s being released from the meat

Strawberry Banana Gummies

Strawberry Banana Gummies

Ingredients:

3 cups frozen strawberries

1 banana

1 Tbsp raw honey

1 Tbsp pure maple syrup

8 Tbsp grass-fed gelatin powder

2 Tbsp orange juice (not from concentrate)

Pinch of Redmond real salt or Celtic sea salt

Coconut oil for greasing an 8x8 glass dish

Directions:

Over medium heat, cook the frozen strawberries down, stirring frequently, until they’re soft and squishy

Transfer to a blender and blend until smooth

Add in banana, honey, maple syrup, OJ, salt, and blend again until smooth

Slowly add in 8 Tbsp of gelatin, one at a time, blending after every couple so it doesn’t clump

Once it’s the consistency of a smoothie, pour immediately into an 8x8 coconut oiled dish. Don’t let it sit in your blender for too long or it will turn into jello and you won’t be able to pour it out

Let cool in fridge for at least 30 minutes

Once they’re firm, cut into squares with a knife, and separate the squares

Store in an airtight container in the fridge

No Bake Granola Bars

Ingredients:

1 cup almonds

1⁄2 cup sunflower seeds

1⁄2 cup pumpkin seeds

1⁄4 cup chia seeds

1⁄2 cup unsweetened coconut flakes

1⁄4 cup raw honey or pure maple syrup

1⁄4 tsp vanilla

2⁄3 cup almond butter

1⁄2 tsp Redmond real salt or Celtic sea salt

1 Tbsp coconut oil

1 cup dark chocolate

1⁄4 cup homemade nut mylk

Directions:

Preheat oven to 325

Grease a large glass dish with coconut oil and set aside

On a parchment lined cookie sheet, spread out your seeds (except for chia), almonds, and coconut flakes

Toast them in the oven at 325 for 7 minutes

Remove and transfer to a food processor

Add salt and pulse until just broken up

Transfer to a large glass bowl and add in chia seeds

In a medium saucepan, pour in your honey/maple syrup, vanilla, and almond butter.

Stir over medium heat until mixture melts together

Immediately pour into your bowl of dry ingredients and mix well

Transfer mixture to your large greased dish and press down firmly with a spatula to make compact and even

Now it's time to make the chocolate covering

Melt 1 cup of chocolate with 1/4 cup of nut milk in the same pan you melted your liquids in

Stir constantly until it all melts together

Pour over your bar mixture and place in the fridge for at least 20 minutes before cutting and serving

Pumpkin Chia Pudding

Ingredients:

1.5 cups homemade nut mylk or pasture-raised raw milk

1/2 cup pumpkin puree

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

1 Tbsp raw honey or pure maple syrup

1 tsp vanilla

1 tsp ceylon cinnamon

1/4 tsp nutmeg

1/8 tsp ground ginger

1/8 tsp ground cloves

pinch of Redmond real salt or Celtic sea salt

1/4 cup chia seeds

Directions:

Blend all ingredients, except chia seeds, until smooth.

Place the blended mixture into a resealable large jar then add chia seeds. Stir to combine evenly. 

Place in refrigerator overnight or for at least 4 hours. Stir jar once in between to make sure mixture doesn't become too gelatinous.

Pour some extra nut milk on top and enjoy.

Plantain Chips

Ingredients:

Coconut oil - enough to just lightly coat the bottom of a large frying pan

2 plantains, peeled and sliced into 1/4-1/2 inch rounds (the thinner the better and closer to a crispy potato chip)

Redmond real salt or Celtic sea salt, to taste

Optional - dash of allspice

Directions:

Heat pan over medium low and add oil.

Place plantains flat in one even layer in the pan, and cook until golden brown before flipping to other side.

Flip and cook another 3 minutes until golden brown.

Transfer to a plate and serve warm.

Veggies and Cashew Dip

Ingredients:

2 cups raw cashews soaked at least 30 minutes to soften them

4 Tbsp fresh squeezed lemon juice

1 1⁄4 tsp Redmond real salt or Celtic sea salt

2 Tbsp extra virgin olive oil or avocado oil

1/2 cup filtered water (add more as needed to reach desired consistency)

Directions:

Strain out the soak water from the cashews, then add the softened cashews to a high speed blender (you REALLY need a high speed blender like a Vitamix for this) or food processor.

Add all other ingredients to the blender except for the olive oil.

Blend on high, adding additional water as needed to ensure that it’s not too thick. Note: It should be pourable, but not too runny. Better to have too little water than too much.

While it’s blending (or temporarily stop the blending if you don’t have a safety plug on your lid to open and add ingredients) slowly add the oil and blend for 15 more seconds.

Pour into a jar or glass container. Chill if desired and store additional dip in the refrigerator.

Serve with fresh chopped veggie sticks

Lemon Blueberry Gummies

Ingredients:

3⁄4 cup freshly squeezed lemon juice

1 cup frozen blueberries

3 Tbsp raw honey

1⁄4 cup pasture-raised gelatin powder

Directions:

Place lemon juice and blueberries in a blender and blend on high until completely mixed.

Pour into a saucepan.

Add the honey and gelatin and whisk together. You will have a thick paste.

Turn the heat on low, and continue to whisk the mixture for 5-10 minutes, until it becomes thin and everything is incorporated.

Take off the heat.

Pour into silicone molds or a small baking dish. Set in the refrigerator for at least 1 hour to firm.

If you used a small baking dish as a receptacle, cut into bite-size squares. Otherwise, remove gummies from their molds and enjoy!

Coconut Apple Bites

Ingredients:

1 green apple, cored and diced

1⁄2 cup coconut cream or coconut butter

3 Tbsp coconut oil

2 tsp ceylon cinnamon

pinch of Redmond real salt or Celtic sea salt

2 Tbsp coconut oil for cooking

Directions:

Place a medium skillet over medium heat.

Add 2 tablespoons of coconut oil to the pan.

Once hot, add diced apples and begin to cook down, making sure they don't burn.

Once apples are soft, add the cinnamon and a dash of salt.

Add the remaining coconut oil and coconut butter and stir to combine.

Add a bit more cinnamon if needed.

Now use a spoon to scoop out 1-2 tablespoons of your chunky mixture into a silicone liner in a muffin tin. Repeat until mixture is gone.

Place in fridge for at least 20 minutes before eating.

Store in the fridge.

Makes about 9 discs.