raw food snack
Posts

  • Cinnamon Almonds with Essential Oil

    Plain raw soaked almonds are usually tasty enough for me. However, over the holidays I thought I would add a little pzazz to them. These Cinnamon Almonds are easy to make in your crock pot. The recipe below is for raw almonds. I follow the same recipe but soak my almonds for about 6 – 8 hour, rinsing several times. Then I lay them out on a cloth kitchen towel to dry overnight. I do this to release the enzyme inhibitors to make digestion easier as well as it increases the nutrients for my body. This process plumps them up a bit so it means that the serving size is more like 12 almonds.

    CINNAMON ALMONDS 

    Makes about 24 – 1/8 cup servings (about 14 nuts)

    Ingredients:

    • 1 1/2 cups Organic Light Brown Sugar
    • 25 drops of dōTERRA Cinnamon or Cassia essential oil BUY 
    • 1/8 Sea Salt
    • 1 Egg White
    • 2 Tsp. Organic Vanilla
    • 3 cups of Almonds
    • 1/4 cup Water

    Directions:

    • Mix sugar, Cassia essential oil and salt, set aside.
    • Whisk the egg white and vanilla until it’s frothy

    • Add almonds coating them well.
    • Add the cassia/sugar mixture and toss them around until they’re well coated.    
    • Oil up a large crock pot thoroughly, add your coated almonds
    • Cook on low for 3 hours. Make sure to stir them every 25 minutes.

    • In the last hour, add your 1/4 cup water and let it cook another 45 minutes.
    • Line a cookie sheet with parchment/wax paper and spread out your almonds flat to cool.

    Per serving: 154 cal, 9g total fat, 0 Chol, 17mg sodium, 16g carbs, 2g fiber, 14g sugar, 4g protein

    NOTE:

    • Not all brands of essential oils are the same or even safe for internal use.  This is why I ONLY use doTERRA CPTG Essential Oils. Email me if you would like to know more. kathy@kathyskinner.com
    • Save the remaining sugar for ice cream or your coffee/tea.
    • Can substitute almonds with other nuts such as pecans or walnuts

    Some of the benefits of Cassia essential oil*:

    • Cassia supports a healthy metabolism.
    • It helps maintain blood sugar levels already in the normal range.
    • Cassia may help to support the health of the liver, kidneys, and urinary tract.
    • It has valuable antioxidant properties.
    • It maintains the health of the gastrointestinal tract promoting a healthy digestion
    • Combine one to two drops of Cassia along with Lemon in a glass of water to aid digestion or ward off hunger craving
    • Supports healthy immune function & response system
    • Helps promote circulation
    • It can be used in cooking, either as a replacement for Cinnamon in pies and breads, or by itself in a myriad of entrees and desserts

    *These statements have not been evaluated by the Food and Drug Administration.
    This product is not intended to diagnose, treat, cure, or prevent any disease

    January 7, 2017 • Essential Oils, Recipes • Views: 672

  • Marinated Asian Eggplant

    If you have been following my blog, you are aware that I am diligently eating more raw. So it only made sense that I should look for a way to eat my eggplant in a raw form. This mean not cooking it over 118 degrees. I decided to try marinating it to eat as an appetizer or use in my salads. This is what I came up with. I love it both ways. It is a bit rich so it keeps me from over eating! I served it at one of my Healthy Habits classes and it got rave reviews even from people who don’t like eggplant. I have to give them lots of kudos for even trying!!!

    Marinated Asian Eggplant

    Makes about 5 -7 servings (28 Bites)

    Ingredients:

    • 3/4 lbs Japanese/Asian eggplant (Black Beauty globe eggplant works well too)
    • Pinch of salt
    • 1 tbsp. sesame oil
    • 1 drop ginger essential oil or 1 tsp. grated ginger
    • 1 tbsp. Rice vinegar
    • 1 1/2 tbsp. Liquid Aminos or soy sauce
    • 2 drops liquid Stevia or 1 tsp. sugar
    • 1 tsp. White wine or Vermouth
    • ½ Tbsp. Sesame Seeds

    Directions:058

    • Wash and trim eggplant ends.
    • Steam eggplants for 10 minutes or until barely soft.
    • Cut into bite size strips.
    • Sprinkle pinch of salt.
    • Combine remaining ingredients in a bowl.
    • Mix well (until sugar is dissolved).
    • Chill and marinate eggplants for overnight.

    1 Bite =13.5 calories, .5g Fat, 16mg Sodium, 2g Carbs, .6g Fiber, .8g Sugar, .3g Protein

     

    September 13, 2016 • Essential Oils, Recipes • Views: 843

  • Raw Black Bean Dip

    Don’t let this long list of ingredients scare you off. Getting everything out of the cupboard is really the hardest part of this Black Bean Dip recipe! If you are into eating more raw, then use dry beans which you soak, sprout ( to get the most nutrition) and simmer at 100 degrees for several hours. If it goes above 118 degrees then you will have lost a bulk of the nutrition.

    Black Bean Dip

    Yield: About 5 cups

    Ingredients:

    • 2 (15 oz) cans black beans, rinsed and drained or black beans sprouts1 1/2 cups of dry beans soaked, sprouted & simmered at 100 degrees for 2 hours  
    • 7 ozs of pkg soft Tofu
    • 1/2 cup chopped yellow onion
    • 2 tsp. dry cilantro
    • 2 drops Cilantro essential oil Buy HERE
    • 2 drops Basil essential oil Buy HERE
    • 2 drops Lime essential oil Buy HERE  Get Essential Oils at Wholesale
    • 1 clove garlic, minced
    • 1 4oz. can diced green chilis
    • 2 tablespoons fresh lime juice
    • 1/4 tsp ground cumin
    • 1/4 tsp chili powder
    • 1/2 tsp sea salt
    • 1/4 tsp black pepper

    Directions:

    • Put the black beans, tofu, essential oils, onion, cilantro, garlic, chili peppers, lime juice, cumin, chili powder, salt, and black pepper in a food processor or blender, blending until smooth.
    • Refrigerate for at least a couple hours to let flavors blend
    • Serve with tortilla chips, veggies, or crackers for an easy appetizer or healthy snack.
    • It also makes a great spread for a wrap

    Per ½ cup Serving: Calories-104, Fat-1g, Chol.- 0g, Sod-135mg, Carbs-17g, Fiber-6g, Sugar -1g, Protein-7g 

    black bean dip

    I love having this dip on hand for snacking, but I have been know to have it with a plate of veggies for dinner! Enjoy!

    Kathy

    April 21, 2016 • Essential Oils, Recipes • Views: 542

  • Sprouted Whole Grain Crackers

    Since I have become an avid ‘Ingredient’ reader (you don’t want to be grocery shopping behind me if you are in a hurry!), I have taken up making my own crackers. Yes, I do purchase them on occasions but because I want the ‘healthier’ ones they are a bit pricey.

    These crackers are really pretty easy to make, cheap and healthier too.  The hardest part for me is not getting myself distracted and missing the time on the oven. Then I end up with almost burnt crackers, fortunately I have a husband who actually likes them that way.

    You do need to do a little planning as they are sprouted, meaning that after the original mixing you need to let the dough sit for a least 12 hours.

    SPROUTED WHOLE GRAIN CRACKERS

    Makes about 175 crackers – about 6 crackers per serving

    Basic Ingredients:

    • 3 ½ cups whole grain flour (I usually use a mix of dark rye & stone ground wheat)
    • ¼ cup Sesame Seeds soaked for 20 minutes & drained
    • ¼ cup Chia Seeds
    • ¼ cup melted coconut oil
    • 1 ¼ cups water
    • 4 Tbsp raw apple cider vinegar

    Optional Additions (1/8 cup):

    • Coarse Ground Pepper
    • Dried or fresh Rosemary crushed
    • Italian herb seasoning
    • Rosemary essential oil – 1 drop (Note: Not all essential oil brands are safe for taking internally which is why I ONLY use doTERRA Certified Pure Therapeutic Grade Essential Oils. Check them out HERE)

    Directions:

    • Gently mix together above ingredients with fork until combined.
    • Knead dough gently in bowl until just comes together in a ball.
    • Cover with plastic and leave out overnight (12-24 hours) on counter. (This helps to break down the enzyme inhibitors and increase the nutritional value)
    • Then flatten ball out on floured counter
    • Sprinkle dough with:
      • 1 tsp sea salt
      • 1 ½ tsp baking powder
    • Fold in half and knead gently until salt and baking powder are evenly mixed in.
    • Preheat oven to 425 degrees (or get dehydrator ready – to make a raw food cracker)
    • Lightly flour surface
    • Divide dough into 4 parts
    • Roll one part at a time
    • For firm thick crackers roll out to about 1/8 inch
    • For light, more crumbly cracker roll out to about ¼ inch
    • Cut into preferred size with pizza cutter or sharp knife
    • Gently lay on greased baking sheets and prick with fork
    • Bake about 10-20 minutes (10 for soft, 20 for crispy)
    • Done when light brown around edges
    • (Dehydrator time varies, will be done when dry and crispy.)
    • Cool and store in air tight container

    Per Serving (6 crackers): 83 calories, 3.5g fat, 52mg sodium, 12g carbs, 4.5g fiber, .16g sugar, 2.7g protien

    I like that I can change up my seasonings (or essential oils) and grains for different tastes. Leave a comment below on what seasonings you like to use.

    Blessings for health, joy & laughter,

    Kathy

    January 7, 2016 • Essential Oils, Recipes • Views: 506

  • Hummus – Mediterranean Style

    I love hummus but rarely ate it because it is a bit pricey. About a year ago I decided to make it myself and found it so easy to do that I started experimenting and came up with what has become definitely one of our favorite.  This is so easy I still can’t figure out why they charge so much???? Recently I even tried it with soaked and sprouted chickpeas, therefor making it into a “raw” dish and even cheaper! You can barely notice the difference which is that it is not as creamy.

    Here is my basic recipe with notes below for changes:

    HUMMUS – Mediterranean Style

    Makes about 5 cups (20 – ¼ cup servings)

    Ingredients:

    • 1 Tablespoon dried Rosemary
    • 2 drops Rosemary* Buy It
    • 1 Tablespoon minced garlic
    • 2 (15.5 ounce) cans garbanzo beans, drained or about 3 cups soaked & sprouted beans **  Garbzo sprouts
    • 1 cup chopped black olives
    • 1/3 cup olive oil
    • 1/4 cup balsamic vinegar
    • 1/4 cup or more cold water

    Directions:

    • Process garbanzo bean in food processor or blender (if using a blender put in water and some of oil first)
    • With food processor running, slowly pour in the olive oil, scraping sides of the bowl as necessary
    • Add dried rosemary and rosemary oil
    • Add garlic and pulse until evenly blended.
    • Add chopped olives
    • Pour in balsamic vinegar and process until evenly blended.
    • Pour in the water and process to make a spreadable consistency. Add more water, 1 tablespoon at a time, if necessary.
    • Chill before serving.
    • Serve with fresh veggies for a very healthy snack!

    ¼ cup serving = Calories-61, Fat-3g, Chols. 1.3g, Sod-144mg, Carbs-6, Fiber-2g, Sugar -0.3g, Protein-3g

    Hummus

    * If you do not have Rosemary Essential Oil substitute with 2 Tablespoons FRESH Rosemary for the essential oil and dry Rosemary.

    Not all brands of essential oils are safe for consumption. That’s why I ONLY use doTERRA Certified Pure Therapeutic Grade Essential Oils.

    ** Wash & sort out any debris from dry garbanzo beans about 1 1/2 cups. Place beans in glass jar or or bowl covering with twice the amount of water. Allow to soak overnight or at least 8 hours. Rinse and drain (I tilt jar covered with secured cheese cloth in a bowl). Repeat this process at least twice a day until you have your sprouts about 1/4 inch long. This can take about 2-3 days, maybe longer.

    I hope you enjoy this as much as we do!

    What is your favorite addition to changing up your Hummus?

    August 12, 2015 • Essential Oils, Recipes • Views: 556

  • Oatmeal Snack Bar Recipe

    This is one of my favorite “little” snack bar recipe. I like that it is quick and easy to make to have on hand. It is satisfying for those times I want a little something for an energy boost that is low in calories, sugar and has protein and fiber. Not to mention the extra benefits of eating raw foods. I like to add Wild Orange Essential Oil for it’s overall health benefits and really takes flavor up a notch, too!

    ENJOY!

    Oatmeal Snack Bars

    Ingredients:

    • 1 cup Oat flour (I grind uncooked Oatmeal in a blender to make into flour)
    • 2 cups uncooked Oatmeal
    • 1/3 cup walnuts
    • 1/3 cup raisins
    • 1/8 cup Chia Seeds
    • 3-4 T of warm water
    • ½ cup local raw honey
    • ½ cup peanut butter
    • 3 Drops Wild Orange Essential Oil (Purchase; Kathy@kathyskinner.com)

     

    Directions:

    • Heat peanut butter about 48 sec in microwave
    • Soak raisins in water  Soaking Rasins
    • Mix in with all other ingredients thoroughly using water as needed

    Mix in pan

    • Spread into 8X8 pan refrigerate
    • Place wax paper on & pressed dough down firmly
    • Cut into 32 pieces for snacking

     

    Per piece = 78cal, 4g Fat, 2mg Sodium, 13g Carbs, 2g Fiber, 2g Sugar, 4g Protein

    Please note not all essential oils are the same and some maybe harmful to ingests. To learn more contact me Kathy@kathyskinner.com

    March 16, 2015 • Essential Oils, Recipes • Views: 784