Recipes
Dried Hemp Honey Apple – Gluten free, Nut Free, Dairy Free (Vegan), Soy Free
Oct 6th
Well, Autumn’s Apples have a new use in my house! These dehydrator dried Apple Wedges are truly decadent and great as a snack on their own or with your favorite cereal or trail mix. School friendly, these are a great way to store those apples away for a fine Fall memory on a winter’s day.
6 cups peeled and thinly sliced apples (I use organic Macs and sliced about 1/3 inch)
1/3 cup Mum’s Original Wild Flower Honey
1/4 cup Mum’s Original Slow Roasted Hemp Hearts
1/4 cup Mum’s Original Premium White Chia (Wholeseed)
1/2 teaspoon vanilla
1/4 teaspoon cinnamon
1/8 teaspoon Mum’s Original Himalaya Inner Mountain Rock Salt
1. Place apples in a mixing bowl and coat pieces with liquid honey and vanilla.
2. In a separate bowl, add all remaining 4 dry ingredients together.
3. Slowly add in dry mixture to apple mixture while gently mixing. Try to ensure that apples are evenly coated with dry mix.
4. Place apples wedges in dehydrator, ensuring that apples are not stacked.
5. Dehydrate 10-12 hours depending upon machine used.
6. Store in an air tight container.
Super Oatmeal Cookies: Gluten Free*, Vegan, Nut Free, Soy Free
Jul 18th
These Super Oatmeal Cookies are just that: SUPER. Super full of great taste made with great superfoods that make this one a
superstar of nutrition that is high in fiber, minerals, anti-oxidants and Omega’s. Kids will gobble them up along with everyone else in the house. A great fast and easy breakfast or a snack on the go, these are easy to make and to store. But realistically, your only problem will be how to bake enough to keep them in the house!
CHIA MIX:
2 Tablespoons Mum’s Original Wholeseed Chia
6 Tablespoon Water
MIXTURE#1
1/2 cup Mum’s Original Coconut Oil (room temperature)
1 cup Mum’s Original Coconut Sugar
2 teaspoons vanilla
1 teaspoon baking soda
1/2 teaspoon cinnamon
1/4 teaspoon Mum’s Original Himalayan Rock Salt
MIXTURE#2
1 cup Mum’s Original Oat Flour*
2 cups Mum’s Original Quick Flake Oats*
3/4 cup Mum’s Original Goji Berries
1. Stir chia and water in a bowl and let sit for 1/2 hour.
2. Add Chia Mix to Mixture #1 and blend in a food processor until thoroughly combined.
3. Add food processor mix to Mixture #2 and hand mix until all is combined.
4. Place a tablespoon of dough an inch apart on a pre-oiled cookie sheet (I use coconut oil). Gently press each one down with a fork.
5. Bake in a preheated oven of 375F for 8-10 minutes. Once out of oven, cool on a cookie rack.
* – Mum’s Original’s entire oat line is less than 5 parts per million of gluten.
Great-full Spinach Dip – Gluten Free, Vegan, Soy Free
Jul 11th
Like the famous Spinach Dip that is full of super-fatty cheese and mayo, this one tastes as creamy and decadent but is awesomely good for you! Rich in whole protein, Vitamin E and Omega’s, this dip is one you can enjoy guilt free. Whether you serve it with veggie sticks or plop it into a scooped out bread loaf, this one will be a favorite for the health nut and the mayo-lover alike…everyone can be great-full!
10 oz (300gr) frozen spinach, defrosted
1 can (4oz/ 218ml) sliced water chestnut
3 large green onions chopped (1/2 cup)
1/4 cup Red Star nutritional yeast flakes
1/2 cup Mum’s Original Slow Roasted Hempseeds
1/4 cup roasted unsalted cashews
1/2 cup water (or plain rice milk)
3 tablespoon onion powder
2 tablespoon yellow miso (optional)
2 tablespoons olive oil
2 tablespoons lemon juice
2 teaspoons garlic powder
1/2 teaspoon Mum’s Original Himalayan Rock Salt
1/4 teaspoon yellow mustard (condiment not powder)
1/4 teaspoon chili powder
1/4 teaspoon ground pepper
- Drain the spinach and squeeze water out. Place in a large mixing bowl.
- Drain and chop the water chestnut (should equal approx. 3/4 cup) and add to spinach.
- Add chopped green onion and nutritional yeast flakes to spinach mixture and hand mix.
- In a Magic Bullet or food processer, add all other ingredients (Mum’s slow roasted hempseeds, cashews, water/plain rice milk, onion powder, miso, olive oil, lemon juice, garlic powder, Mum’s Original Himalayan Rock Salt, mustard, chili powder and ground pepper). Blend on high until creamy.
- Pour the “hemp sauce” on spinach mixture and gently blend until it is mixed throughout spinach.
- Serve chilled with veggies or in a scooped out bread loaf (a gluten free one of course!).
Enjoy, as the more you eat, the healthier you become!
Goji Quinoa Salad with a Tri-citrus Dressing- Gluten Free, Vegan, Nut Free, Soy Free
Jul 6th
Goji Quinoa Salad with Tri-Citrus Dressing
This colorful recipe balances sweet and tart flavors with crunchy and soft textures. Plus it’s loaded with plant-based proteins, Omega 3′s and is 
gluten-free.
gluten-free.Salad:
1 large apple, chopped
2 large green onions, finely chopped
⅔ cup Mum’s Original goji berries, finely chopped
1 cup roasted slivered almonds
1 cup roasted sesame seeds
¾ cup Mum’s Original roasted hemp seeds
1/2 cup Mum’s Original Heirloom Quinoa
Dressing:
2 tbsp maple syrup or Mum’s Original Coconut Nectar
½ tsp onion powder
¼ cup orange juice
½ tsp dried ginger
½ tsp Mum’s Original Himalayan Rock Salt
Juice of ½ lemon
Juice of ½ lime
All cloves from one whole garlic bulb, baked*
1) Place Quinoa in a pot with a firm lid and add 2/3 cup water. Cover and bring to a boil on high heat. Keep covered and turn to low heat. After 25 minutes, remove from heat and let stand for 10 minutes. Fluff with a fork and let cool.
2) Combine all salad ingredients in a bowl.
3) Blend dressing ingredients and drizzle over salad.
Falafel with Cucumber Mint “Rawgurt” Dressing- Vegan, Gluten Free, Dairy Free, Nut Free, Soy Free
Jun 14th
Falafel is one of those ‘personal’ tastes. Some love a fried one, some love a baked one, others opt for a spicy taste while 
children often enjoy a milder palate. Well, this falafel has it all. It is adult and kid friendly and it is a mild version that can be pumped up for spice if need be. You can also make large batches to be frozen and just simply reheat on a greased pan at 350F for 10-15 minutes. The sauce is a great dairy-free experience of cool freshness which is a lovely addition to the more complex tastes of the falafel. Enjoy!
FALAFEL
2 cups presoaked chickpeas (equals 1 1/2 cups dried chickpeas soaked in 3-4 cups water for 12 hours)*
1 tablespoon Mum’s Original Wholeseed Chia
3 tablespoons lemon juice
1 1/2 cups diced white onion (approx. 2 medium ones or one large)
1/2 cups cooked (or canned) Fava Beans
1/2 cups Mum’s Original Roasted Hemphearts
1/3 cup washed, dried and chopped cilantro
1/3 cup washed, dried and chopped Italian parsley
5 large peeled cloves garlic**
1 1/2 teaspoon dried cumin**
1 1/2 teaspoon baking powder
1 1/2 teaspoon Mum’s Original Rock Salt
6 tablespoons Mum’s Original coconut flour
3/4 cup Mum’s Original coconut oil (optional)
- Wash and soak the 1 1/2 cups of dried chickpeas in 3-4 cups of water in the fridge for 12 or more hours (change water every 12 hours if you soak for a day or two). Rinse and drain when ready for use. (Note: the dried chickpeas will now be larger as they retain water after soaking).
- Add 2 cups of soaked chickpeas to a food processor along with all other ingredients, EXCEPT for coconut flour and coconut oil (leave these 2 aside).
- Pulse mixture until it starts to break apart. Then blend (medium/high) until mixture is well mixed but is NOT smooth.
- Place chickpea mix in a bowl and add coconut flour. Mix together with a spoon.
- If frying, place 1/2 of the coconut oil in a large fry pan and place on medium/high heat. Once pan and oil are hot, take 1/2 of chickpea mixture and form into 2 inch balls. Gently press down and shape each falafel so thickness is about 3/4 inch thick. Carefully drop the falafel into the oil. Turn frequently until a light crispy brown exterior forms. Add more oil is it needs it. Remove and drain on paper towel. Use remaining oil and make falafel out of the remaining chickpea mixture.
- If baking, preheat oven to 350F. Oil a baking sheet with coconut oil or other cooking oil. Make 2 inch balls out of entire chickpea mixture and gently press down on each until flat and approx 3/4″ thickness. Place on sheets and cook for 15 minutes. Turn falafel over and cook a remaining 15 minutes or until falafel is a light brown on both sides.
*- If you use canned and drained chickpeas, your mix will become much more runny. To counter this, add 4-5 more tablespoons of coconut flour or more, until mix is no longer runny/sticky and can be easily formed into balls for frying.
** – For a spicier version, add 1-2 more garlic cloves and double the cumin. Feel free to add chili flakes if you like heat.
Cucumber Mint “Rawgurt” Dressing
1/2 a English Cucumber (peeled) approx. 6″.
1/3 cup Mum’s Original Roasted Hemphearts
1 tablespoon olive oil
1 tablespoon lime juice
3 large fresh mint leaves
1/4 teaspoon Mum’s Original Rock Salt
1/8 teaspoon cumin
Blend all ingredients together in a food processor and serve as a drizzle or on the side of the falafel.
Dee-lish Kale Chips: Gluten Free*, Dairy Free, Nut Free, Soy Free
May 10th
These chips are so dee-lish that even kale-chip critics will fall in love with them (like my hub’). Kale is a wonderful food that has 3 incredible qualities: (1) antioxidant nutrients, (2) anti-inflamma
tory nutrients, and (3) anti-cancer nutrients (glucosinolates). While reducing bad cholesterol, Kale also detoxifies. The kale chips also include Mum’s Hemphearts to add in tons of whole protein, while the nutritional yeast boosts your B12′s (great for vegans). Best of all: you can have your chips and eat them too!
- A bunch of Kale (8-10 leaves with stems)
- 1/4 cup olive oil
- 1/2 cup Mum’s Original Hemphearts
- 1/4 cup nutritional yeast flakes*
- 1 tablespoon chili powder
- 1 tablespoon onion powder
- 1/2 teaspoon Mum’s Original Rock Salt
- If you do not have a dehydrator, then you will need to do the following: (a) preheat an oven to 350 degrees F (175 degrees C); (b) line 2 non insulated cookie sheets with parchment paper.
- Carefully cut the thick stems from the kale leaves with a knife or kitchen scissors. Tear the leaves into bite size pieces.
- Wash and dry kale with a salad spinner or pat down with a tea towel.
- In a large bowl, drizzle kale with olive oil and ‘massage’ it into the leaves.
- In a separate bowl add in all other ingredients and mix.
- Add 1/2 of hempheart mixture into the kale leaves and carefully mix (best with washed hands) until coated, then add in the remainder.
- Place in dehydrator for about 4 hours, or if you don’t have one, bake in the preheated oven until the edges are a light brown and chips are crispy (about 10 to 15 minutes).
*:You can find this at health food stores and if you are gluten free make sure it is grown using sugar beet not malted barley.
Karen’s Carob Blueberry Loaf: Gluten Free, Dairy Free, Soy Free
May 2nd
This is my first “guest recipe” as made by the charming Wholefoods Team member Karen. She has embarke
d upon the Engine 2 diet to improve her health and get a little bit better. She created this recipe after a talk I gave to her and her team, along with my healthy food samples. She was inspired to start baking and here are her own awesome baking results. Way to go Karen!
1 cup spelt or almond flour
1 cup brown rice flour
2 tbsp corn starch
1 1/2 tsp baking powder
1/2 tsp baking soda
1 1/2 cup applesauce
3/4 cup Mum’s Original Coconut Sugar (Wholefoods Baking aisle)
1 1/2 cup unsweetened vanilla almond milk
1/2 cup ground Salba
1/2 cub carob powder
1 1/2 cup frozen blueberries
1/2 cup Mum’s Original Banana Powder (Wholefoods Baking aisle)
1/2 tsp Mum’s Original Himalayan Rock Salt
- Preheat oven to 350. Grease a 9×5 inch pan with preferred cooking oil (vegetable oil, coconut oil).
- In one bowl mix together both flours, carob, corn starch, baking soda and powder, salt.
- In another bowl whisk together coconut sugar, almond milk, applesauce, and salba.
- Add wet mix to the flour mix. Stir until combined and then add blueberries.
- Bake for 50-60 minutes on medium rack (or until an inserted knife comes out clean).
You can also make muffins out of this but bake for 30-40 minutes instead.
Gluten Free Vanilla Cupcakes with Vegan Chocolate Icing-Gluten Free, Soy Free, Nut Free
Apr 12th
Now you can have your gluten free cake and eat it too! This cupcake is loaded with nutrition with coconut flour and coco
nut nectar sugar. The coconut flour is gluten free with a whopping 58% fiber allowing for reduced blood sugar levels. The coconut sugar is high in minerals (Magnesium, Potassium, Zinc and Iron) and Vitamins B and C and is a very low Glycemic Index sweetener (35GI) with a low fructose level of 10%. The icing includes superfood cacao with lots of minerals and heart healthy effects along with roasted hemp and its whole protein, GLA, chlorophyll and Vitamin E! Awesome taste, awesome nutritionals and super easy. Enjoy!
Cupcakes:
½ cup sifted Mum’s Original Coconut Flour
½ cup Mum’s Original Coconut Nectar Sugar
½ teaspoon Mums Original Inner Mountain Himalayan Rock Salt
¼ teaspoon baking soda
5 eggs (medium, organic free range)
½ cup melted or soft (but not hot) Coconut Oil
2 tablespoons Vanilla Extract
(for garnish: Mum’s Original Roasted Hempseeds and Goji Berries)
- In a medium sized bowl, combine and stir coconut flour, coconut sugar, salt and baking soda.
- In food processor, blender or magic bullet combine eggs, coconut oil and vanilla bending for 30 seconds.
- Hand mix wet ingredients into dry and hand blend (or use a hand mixer) until smooth.
- Pour batter into oiled muffin tins (use coconut oil).
- Bake at 350° for 15 minutes. Remove from oven and let stand.
- Cool completely and remove from tins.
- Top with Vegan Omega Chocolate Icing (below) and garnish with a pinch of Mum’s Roasted Hempseeds and one goji berry per cupcake.
Vegan Omega Chocolate Icing
½ cup Mum’s Original Roasted Hempseeds
3 tbsp warm water
¼ cup plus 1 tbsp Mum’s Original Raw Cocao Powder
¼ cup maple syrup or agave nectar
½ tsp vanilla
¼ tsp cinnamon
Pinch ground ginger
Pinch ground nutmeg
Blend all ingredients in a food processor or magic bullet for 1 minute. Add more water if you need a thinner consistency and scrape sides. Blend for another two minutes until creamy consistency.
Dill Lemon Quinoa Salad – Gluten Free, Nut Free, Soy Free, Dairy Free (Option)
Apr 6th
This recipe is chock full of whole protein, essential fatty acids and vitamins and minerals. More of a meal than a salad, it is
easy to make in large amounts and can be eaten as a side dish, or better yet as a main for lunch or dinner.
- 1 cup Mum’s Original Heirloom Unpolished Quinoa*
- 1 1/4 cups water
- 1/4 teaspoon Mum’s Original Himalayan Rock Salt
- 1/4 cup green onion (washed and minced)
- 1/4 cup minced feta cheese (for a non-dairy version omit and use 2 tablespoons Nutritional Yeast Flakes)
- 1/4 cup Mum’s Original Roasted Hempseeds
- 1 1/2 tablespoon finely chopped fresh dill
- 1 tablespoon freshly squeezed lemon juice
- 1 tablespoon olive oil
In a heavy saucepan (with a tight-fitting cover for the pot) place Mum’s Original Quinoa in it with 1 1/4 cups of water. Add in Mum’s Original Himalayan Rock Salt. Bring the quinoa to a boil over medium high heat. Cover the pot, and lower the heat to medium/low. Allow the quinoa to simmer, covered, for 25 minutes.
While simmering, in a separate bowl, add in all other ingredients.
When quinoa has simmered for 25 minutes, remove the pot from the heat, and allow it to rest for 10 more minutes (still covered). Take off lid of pot, fluff the quinoa and then allow to cool. Add in dill/lemon mix to quinoa and stir gently. Garnish with dill, cucumber and lemon wedges. Enjoy!
* Note: Most quinoa is mechanically polished to remove the outer layer that is sour tasting. This process removes valuable nutrients and creates a powdery residue that must be rinsed off before cooking. Instead, Mum’s Original does not polish but washes the Quinoa to preserve the dietary fiber found in the germ layer. The washing is also more labor intensive, providing more jobs for local families. No pre-soaking or pre-washing is needed for Mum’s Original Heirloom Quinoa: it is rich in taste and nutrients!
Coconut Garlic Broccoli – Gluten Free, Dairy Free, Nut Free
Feb 23rd
I love broccoli and I never get tired of this recipe. Great on its own, as a side dish or even as a main. It can be served 
hot or cold and the kids like it too! Broccoli is nutrient rich as it: provides a high amount of vitamin C which aids in the iron absorption in the body; is high in fiber to reduce cholesterol and aid in digestion; has high potassium levels to help reduce high blood pressure; and is a great source of calcium to assist in bone health.
1 tablespoon Coconut Oil
2 garlic cloves minced
1 head of Broccoli, washed and cut
1 tablespoon Coconut Amino Liquid Seasoning (or Bragg’s or soya sauce)
1 tablespoon lemon juice (fresh)
1 tablespoon miso paste (Shiro, mild & light yellow)
1 tablespoon Mum’s Original Roasted Hempseeds
In a small bowl mix together the: Coconut Seasoning (or Bragg’s or soya sauce), lemon juice, miso paste and hempseeds. In a separate fry pan add coconut oil and place on stove on a medium-high burner. When fully melted, add in garlic and stir for about one minute. Add in broccoli and cover for about two minutes. Take cover off, add in seasoning mixture and stir. Reduce heat to a low-medium and recover. Cook for 5 minutes or until broccoli stems are slightly soft when speared with a fork. Serve and enjoy!
Kale Chickpea Soup – Gluten Free, Dairy Free, Nut Free, Soy Free
Feb 2nd
This soup has lots of protein from the buckwheat, white chia (both a whole protein) and the chickpeas. The kale is a nutrient-packed powerhouse of green that offers you the anti-oxidants vitamin A and C and provides plenty of fiber . Not only a low-fat and low-calorie vegetable, kale is recognized as one of the best to eat to help defend against cancer.
2 tablespoons extra-virgin olive oil
6 large garlic cloves, chopped
4 sprigs fresh rosemary
2 dried bay leaves
1 sprig fresh thyme
2 large onions, diced
1 large carrot, diced
1 stalk celery, diced
1 large potato, diced
8 cups vegetable broth
2 cups cooked chickpeas (or 2 x 14 fl oz cans)
1 bunch kale (thick center ribs removed), chopped (at least 8 cups)
1/4 cup buckwheat grouts
1/8 cup premium white chia
Himalayan rock salt to taste
1. In a large cook pot, add oil and put over medium heat. Add garlic, bay leaves rosemary and thyme and stir constantly for 2 minutes.
2. Add onion and stir until softened but not brown (about 4 minutes). Then turn up heat to medium high and add carrot and celery. Stir for about 2 minutes. Add potato and stir 3–4 minutes. Add broth and stir well. Bring to a boil; then cover and simmer on low heat for about 20 minutes.
3. Add chickpeas, buckwheat, chia and kale to simmering soup, and cook another 20–25 minutes, until all vegetables are tender. Season to taste with salt. Remove bay leaves, and sprigs. Serve hot or cold.
Super Wholefood Nanaimo Bars: Low Gluten – Nut Free- Dairy Free – Raw
Jan 17th
These Nanaimo Bars are not only delicious but are incredibly nutritiou
s. Using superfood ingredients, these bars are a healthy alternative to a sweet treat break. Rich in antioxidants, vitamins, minerals, EFA’s, protein and immune boosting, these gluten free, dairy free, nut free and raw bars are truly guilt free!
BASE:
1/3 cup Salba
1/2 cup Mum’s Original Rolled Oats
1/3 cup rice milk (or water)
10-12 pitted whole medjool dates (about 1 cup firmly packed)
2/3 cup Mum’s Original Raw Cacao Powder
1 1/4 cup shredded coconut
1/3 cup Mum’s Original Roasted Hempseeds
1 Tablespoon Mum’s Original Coconut Oil
For base, add Salba and oats to a bowl and add in rice milk. Let sit for 10 minutes. Soak dates in water for 10 minutes. Add all ingredients into food processor, including Salba and oats, and blend until fully mixed. Press into a 9×9 pan.
MIDDLE:
2 cups Mum’s Original Roasted Hempseeds
1/2 cup rice milk (or water)
1/4 cup Mum’s Original Coconut Nectar (or raw agave)
2 tablespoon Mum’s Original Coconut Oil
1 1/2 tablespoons vanilla extract (or raw vanilla bean)
1/8 teaspoon cinnamon
1/8 teaspoon Mum’s Original Himalayan Rock Salt
Soak Mum’s Original Roasted Hempseeds and rice milk (or water) for 10 minutes. Then blend all ingredients in a food processor until creamy. Pour over base mixture and place in fridge while making the topping.
TOPPING:
5 pitted whole medjool dates (about 1/2 cup firmly packed)
3/4 cup Mum’s Original Raw Cacao Powder
1/4 cup Mum’s Original Coconut Nectar (or raw agave)
1/4 Mum’s Original Coconut Oil
Soak the dates in water for a few minutes. Blend all ingredients together. Add to pan and gently spread mixture over the the middle topping. Place in fridge for an hour and then cut into squares.
Enjoy!
Oatmeal with Fixin’s: Gluten Free – Soy Free – Nut Free – Dairy Free
Jan 14th
Oatmeal for me conjures up memories of my grandmother’s daily breakfast and childhood memories of co
ld winter mornings. But this breakfast staple can be one of the best ways to start your morning. Oats are high in soluble and insoluble fiber and they are heart smart as they help to reduce blood cholesterol; control blood pressure and regulate blood sugar levels. They help to aid in digestion (stick to the ribs as my Mom used to say) and because they contain phytochemicals, they can also help reduce your cancer risk.
Best of all, oatmeal in the morning is easy to make and can be the best base for even great powerful superfood toppers:
- Coconut Oil aids in speeding up metabolism and great for digestive health
- Chia delivers great insoluble fiber, antioxidants and Omega 3′s
- Hempseeds packs in a protein powerhouse, with Chlorophyll and GLA’s
- Goji berries are rich in Vitamin C which boosts the oatmeal to reduce bad Cholesterol even more
- Cacao energizes, aids in lifting spirits, is mineral rich and is great for cardiovascular health
- Cinnamon helps to reduce blood sugar levels
All of these nutritional benefits which will take you 2 minutes to prepare. It doesn’t get much better than that!
1/2 cup Water boiled
1/3 cup Mum’s Original Quick Flake Oats (Gluten Free)
1 Tablespoon Mum’s Original Coconut Oil
1 Tablespoon Mum’s Original White Chia
1 Tablespoon Mum’s Original Slow Roasted Hempseeds
1 Teaspoon Mum’s Original Cacao Nibs
1 Teaspoon Mum’s Original Goji Berries
1/2 Teaspoon Mum’s Original Coconut Sugar (or Banana Powder)
1/4 Teaspoon Cinnamon
Rice Milk to taste.
Boil water, assemble all other dry ingredients and place in a bowl. Pour water on top, stir and let sit for a minute then top with rice milk as desired. Enjoy!
Tomato Chickpea Curry – Gluten Free, Dairy Free, Nut Free, Soy Free
Jan 7th
This recipe is great for keeping off the pounds: the coconut oil helps to speed up the metabolism, the c
hickpeas are full of protein and fibre, turmeric is a known weightloos tool, the ginger boosts digestive enzymes and the chia allows you to feel fuller for longer. During the winter months serve it hot over brown rice or in the summer as a spicy summer side.
1 15oz can chickpeas (or 1 1/2 cups presoaked and boiled)
2 large onions chopped
1 1/2 square inch piece of ginger root (1 1/2 tablespoons chopped)
3 medium garlic cloves (3 teaspoons minced)
1 teaspoon ground cumin
1 teaspoon turmeric
1/4 teaspoon cinnamon
Juice of one lime
2 tablespoon coconut oil
1 15oz can diced tomato (or 1 ½ cups fresh)
2 tablespoons premium white chia
1/2 cup washed, towel dried and chopped cilantro
1/2 teaspoon Himalayan sea salt
Peel onion, garlic and ginger and cut into small pieces. Place in a blender or magic bullet along with red chili, cumin, turmeric, cinnamon and lime juice. Blend into a paste and reserve. In a saucepan, add coconut oil and heat on medium. When hot, add paste and sauté for 2 minutes. Add tomato and premium white chia and sauté for 5 minutes stirring occassionally. Add cooked chickpeas, turn heat to low-medium and cook and stir for 10 minutes. Remove and add in cilantro and salt to taste. Serve hot or cold.
Spice Up Your Life – Gluten Free, Dairy Free, Nut Free
Dec 12th
I love to make spice mixtures ahead of time and draw down on them when I need it. This recipe is a great one to have handy to add to soups, stew, pastas, rice or salads.
3 Tablespoon coriander seeds
3 Tablespoon cumin seeds
1 Tablespoon fennel seeds
1 Teaspoon whole cloves
1 Teaspoon anise seeds
3 Whole peppercorns
1 Tablespoon chili flakes
1/2 Teaspoon ground tumeric
In a skillet, on medium heat lightly toast the coriander, cumin, fennel, peppercorns and cloves until flagrant and lightly browned (about 2-3 minutes). Add in chili flakes and remove from heat, stir mixture and let cool. In a spice mill add skillet mixture and tumeric and blend until finely ground.
Spiced Glazed Nuts – Gluten Free – Dairy Free
Dec 8th
This recipe is easy to do, and can be a wonderful all year snack or part of the festive treat table. It can also be nicely packed up as a hostess gift or a healthy holiday offering.
3 Cups unroasted whole Almonds
1/4 Cup Maple Syrup
2 Teaspoons Non-hydrogenated Coconut Oil
2 Teaspoons Organic Teriyaki Sauce (or Tamari/Soya Sauce)
1/8 Teaspoon Curry Powder
1/8 Teaspoon Ground Cayenne Pepper
1/8 Teaspoon Ground Cumin
1/4 Teaspoon Garam Masala Powder
1/2 Teaspoon Ground Tumeric
1/2 Teaspoon Himalayan Sea Salt
1 1/2 Tablespoon of Salba (white premium Chia)
1/2 Tablespoon Roasted Sesame Seeds (or can substitute another 1/2 Tablespoon of Salba if you want)
Preheat oven to 350F. Place almonds in a medium sized mixing bowl. In another small bowl add melted coconut oil, maple syrup and teriyaki. In another small bowl add spices (Curry, Cayenne, Cumin, Tumeric, Garam Masala and Salt) together and mix. Take ‘wet’ maple syrup mixture and cover almonds. Mix until all covered. Then sprinkle the spice mixture on top of the almonds, while continuing to stir. Make sure all spices are worked into the almonds. Place almond mixture on a cookie sheet (make sure that you use one that you won’t need for cookies after – as the spices may stain the sheet) and bake for 20 minutes on medium rack. Halfway through, take out of oven and use a spatula to mix and flip them over. Once removed from oven, place in a bowl to cool (with all ‘sauce’). Stir in the Salba (and the optional sesame seeds) and cover the almonds. Stir nuts while cooling every 15 minutes so they don’t stick together. 
Healthy Hot Cocoa – Gluten Free, Nut Free, Dairy Free
Dec 8th
Hot Chocolate, although yummy, conjures up images of sugar, marshmallows and the resulting sugar spikes in the kiddies. I have developed a GOOD FOR YOU version that you can serve without any guilt at any time. Easy to make, this has a couple 
of “tricks” to get you from a poor choice to a great one without sacrificing any taste. I have also provided a “raw” version (in the brackets) for anyone who wants to make an even better choice. Enjoy!
2 Cups Rice Milk (raw nut milk)
3 Tablespoons Cocoa Powder (raw cacao powder)
2 Tablespoons Maple Syrup (or raw Agave Nectar)
1.5 Tablespoons Mum’s Original Raw Roasted Hempseeds
1 Teaspoons ground Salba, a premium ground white Chia
1/8 Teaspoon vanilla extract (1/4 tsp raw ground vanilla)
Pinch of both pinch cinnamon and nutmeg
Blend the Mum’s Roasted Hempseeds along with 1/4 Cup of the Rice Milk in a Magic Bullet until smooth. Add to the Magic Bullet the cocoa, syrup, Salba, vanilla, cinnamon, nutmeg & blend. Add the 1.5 remaining Rice Milk to a sauce pan and place on stove top element. Put on medium heat. Take the blended mixture and add while stirring to the Rice Milk. Heat to desired temperature. For a frothy “top” place 1 Tablespoon Hempseeds and 2 Tablespoons water in a Magic Bullet – blend until fluffy and top off the Hot Cocoa with it. Note: For a “new flavour” try adding 1 tablespoon of orange juice.
“Back to School” Soup
Sep 7th
Well, I cannot think of an easier meal or school lunch than a soup that has 3 main ingredients. The lentils combined with the brown ice form a whole protein that is even higher with the roasted hempseeds on top. This is also a great solution for any leftover rice that needs a good home.
Rice:
1 cup uncooked brown basmati rice (or another kind of brown rice)
2 cups water
Soup base:
2 cups dried red lentils (washed)
7 cups water
4 tablespoons Shiro (white) Miso paste
Finish:
Sprinkle 1 teaspoon Mum’s Original Roasted hempseeds on each serving, along with (optional) a pinch of dried chili flakes and chopped parsley.
Rice Preparation :
Clean rice of any impurities and place dry rice in a pan and add water. Rinse to remove extra starch until water runs clear. In a heavy bottomed deep pan or pot with a good lid, add 2 cups water and the washed and soaked rice. Bring to boil and then place lid off to one side so steam can escape and put on low heat. Cook for 15 minutes then turn all heat off, close lid and let sit for 15 minutes.
Soup Preparation :
Boil 6 cups water, add rinsed red lentils and turn down heat to medium. Stir and cook for 10 minutes until red lentils are soft. Take 1 cup water and add miso paste and mix. Add to lentil mixture, and blend with a hand held blender (or place in food processor). Add a 1/2 cup of cooked rice to a soup bowl and pour 1 1/2 cups of lentil mixture on top. Add hempseeds, chili flakes and parsley to taste.
Chili Thai Paste – Gluten Free, Dairy Free, Nut Free
Aug 4th
This paste is chorophyll rich and is an excellent accompaniment to fish, meat or veggie dishes, or great on its own mixed in with with rice noodles.
½ Cup Washed and Patted Dry Fresh Basil Leaves
½ Cup Washed and Patted Dry Fresh Cilantro
2 Large Garlic Cloves
1 ½ Teaspoon Dried Red Hot Chili Pepper Flakes
3 Tablespoons Lime Juice
1 Tablespoon Salba Whole Seed
1 Tablespoon Bragg’s Liquid Amino Acids Seasoning (or sub in Soya Sauce)
2 Tablespoons Mum’s Original Hempseed Oil
Place all ingredients in a food processor, except for the Mum’s Original Hemp Oil. Blend in a food processor and when mixed, slowly add in the hemp oil. Add additional water if too thick and add in more chili flakes if you prefer a spicier version. Place in a jar and refrigerate for up to one week.
Omega Mayo – Gluten Free, Nut Free, Dairy Free (option)
Jul 29th
4 Egg Yolks (or for dairy free version: subsitute 2 Tablespoons Salba wholeseeds mixed and soaked for 10 minutes in 4 Tablespoons water or Miso broth)
3 Tablespoons of Lemon Juice
1 Teaspoon of Lemon Rind
2 Tablespoons of Mum’s Original Roasted Hempseeds
½ Teaspoon Sea Salt
1 Teaspoon Maple Syrup
¼ Teaspoon Onion Powder
¾ Cup Olive Oil
¼ Cup Hemp Oil
Add first 7 ingredients, excluding the olive oil and hemp oil, to a food processor and blend on high. While still on, slowly add in the olive and hemp oil to the mixture. Blend until fully mixed. Add water or more oil if too thick. Can keep in the fridge for up to two days if used egg or 1 week if used Salba.
