Appetizers & Sauces
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.
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!
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!
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.
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-inflammatory 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.
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.
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.
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.
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.
This incredible pesto recipe that is super high in essential fatty acids and protein! It is great as a dip, on crackers or as a base for a pasta sauce. It is SO easy – plus it is NUT FREE so safe for school or work and easy for entertaining!
3 cups washed and patted dry loose leaf basil
1/3 cup Mum’s Original hemp oil
1 cup Mum’s Original hemp seeds
Juice of one lemon
All of the garlic cloves from one small bulb of roasted garlic OR one fresh garlic clove finely minced
1/4 cup parmesan or romano grated cheese (optional – for a vegan version leave out)
Sea salt to taste
Blend all ingredients until creamy texture and store in fridge. The chlorophyll in the hemp oil will keep this fresh in the fridge for a number of days.
4 Medium Sized Vine Ripe Tomatoes (diced), about 2 cups
2 Teaspoons Salba Whole Seed
2 Teaspoons Mum’s Original Hemp Oil
1 Tablespoon Washed and Finely Chopped Fresh Basil Leaves
1 Teaspoon Minced Garlic
1 1/2 Tablespoons RedStar Nutritional Yeast Flakes (OR 1 Tablespoon grated Parmesan Cheese)
1/8 Teaspoon Sea Salt (only add if use the Yeast Flakes, don’t add if used Parmesan Cheese)
Add the Salba seed to the tomatoes and mix well. Then add in all other ingredients. For a gluten free version serve over cucumber slices. For a gluten/dairy version serve on thinly sliced and toasted baguette pieces, with the option of putting shredded mozarella cheese on top of each piece and placed under broiler for 1 minute.
I really do not like cauliflower. It smells and tastes like cabbage to me but I know that it has great nutritional benefits. So to make this taste the way it should I have concocted the following super yummy recipe. I now love cauliflower!
- 1/4 heaping teaspoon of EACH: coriander seed, caraway seed, red pepper whole seed, cardamon seed (all found at most bulk food locations)
- 2 tablespoon olive oil
- 3 cups washed and sliced cauliflower flowers
- juice of half a lemon
- 1 1/2 tablespoon Bragg’s liquid aminos
- 1/4 teaspoon sea salt
- 1 tablespoon of Salba
In a fry pan heat first 2 T olive oil on medium to high heat and once heated slowly add the cardamon, then pepper, then coriander, and then caraway. Toast all spices until browned (about 5 minutes total) by stirring constantly. Once browned set spices aside. In a frying pan, heat 2 T olive oil on medium and once heated add cauliflower along with Braggs’s Amino Acids, salt and lemon juice. Cover and cook Cauliflower until soft but solid (about 5 – 8 minutes). Turn off heat and place cauliflower in a serving dish. Sprinkle with toasted spices and one tablespoon of Salba and serve.
This simple recipe will provide a super protein and Omega infused energy boost for post workouts or as a pick-me-up first thing in the morning or mid-afternoon. Easy to make, store this in the fridge for the go-to energy bar.
- 2 1/2 cups almond meal
- 1 cup unsweetened shredded coconut flakes
- 1 cup Mum’s Original Roasted Hemp Hearts
- 1/3 cup Mum’s Original Hemp Protein Powder
- 1/3 cup Salba whole seed
- 1/2 cup chopped dried cranberries (or other dried fruit like Goji Berries)
- 2 tablespoons Amazing Grass Superfood Powder – Berry flavoured (or another green powder)
- 1/4 teaspoon powdered cinnamon
- 1/3 cup agave
- 3/4 cup melted coconut oil
- 1/2 teaspoon vanilla
Mix the first 8 ingredients together (all dry ingredients) in a bowl. In a separate bowl, add together the last three (agave, coconut oil and vanilla). Combine the wet ingredients with dry ingredients and mix well. Place into a glass 13 x 9 inch pan at 3/4 inch thick and push down and level. Place in freezer to become solid. Let set 1 hour. Take out and cut into squares. Place squares into a container in the fridge for easy access.
- 4 cups popped popcorn
- 3-4 tablespoon Mum’s Original Hempseed Oil
- 1 tablespoon Red Star Nutritional Yeast Flakes.
- 1/4 teaspoon sea salt
- 1/4 teaspoon onion powder
- pinch of garlic powder
Place corn in a bowl. Drizzle on oil and then sprinkle on yeast flakes, salt, onion powder and garlic powder. Toss and enjoy!
- 1 egg
- 2 cups frozen sweet potato cooked and drained (makes roughly 1 cup cooked)
- 2 tablespoon maple syrup
- 1/2 teaspoon vanilla
- 1 cup quinoa flour (or regular flour if you don’t have – but then not gluten free)
- 2 tablespoon Mum’s Original roasted hempseeds
- 1/4 teaspoon salt
- 1/4 teaspoon cinnamon
- 1/4 teaspoon nutmeg
- 1/8 teaspoon ginger
- Olive oil for frying
Mix the egg, sweet potato, maple syrup and vanilla together. In a separate bowl, mix the remaining dry ingredients together. Slowly add in the dry mixture to the wet one mixing well. Once mixed, heat a frying pan on medium heat along with a tablespoon of olive oil. Take a hand full of batter and form into a thin round pancake and fry the pancakes in batches until a golden brown on both sides. Makes about 12 cakes.
These thick protein rich and tasty cakes can be a great snack, a high protein breakfast or a great appetizer.
- 1 egg
- 1/2 cup black beans washed and drained
- 1 cup loose leaf cilantro (or parsley) washed and patted dry
- 1/2 cup diced tomato
- 1/2 cup chopped green onion
- 2 tablespoon salsa
- 1 1/2 cup spelt or whole wheat flour (or regular)
- 1 tablespoon baking powder
- 1 teaspoon salt
- 1 teaspoon chili powder
- 1 teaspoon onion powder
- 1/2 teaspoon pepper
- Olive oil for frying
Mix first six ingredients together in a bowl. In a separate bowl, mix the remaining dry ingredients together. Slowly add in the dry mixture to the wet one mixing well. Once mixed, heat a frying pan on medium heat along with a tablespoon of olive oil. Take a hand full of batter and form into a 1/2 inch round “cake” and fry the pancakes in batches until a golden brown on both sides. Serve immediately. Makes about 12 cakes.
For a great take on an old standby – this is a great go to…enjoy!!!
- 1 very ripe banana
- 1/2 cup rice milk
- 1/2 cup frozen blueberries
- 1/3 cup orange juice
- 1/3 cup Mum’s original hempseed (roasted or regular)
- 2 tablespoon Mum’s Original hempoil
- 1 tablespoon Maple Syrup
Blend all ingredients on high in a magic bullet, vitamix or food processor until well mixed. Serve immediately. Makes 2 servings.
From the book, BETTER BEING:
Kids love this one, as it tastes great and they can “play” with their food. Serve with pieces of different types of fresh fruit to add to the fun and nutrition.
- 1 cup Mum’s Original roasted hemp seeds
- ¼ cup brown rice milk
- 2 tbsp olive oil
- 1 ripe banana
- ½ tsp cinnamon
- ½ tsp vanilla
- 2 tbsp maple syrup
- ¼ tsp dried ginger
- Pinch of nutmeg
Blend first three ingredients in food processor until smooth. Add remaining ingredients and blend until smooth.
A simple but healthy take on an old classic. Great for a dip, an alternative to pasta sauce or in lieu of mayo on sandwiches.
- 2 large dark purple eggplants
- 1 garlic clove
- 1/4 cup Mum’s Original Roasted or regular hempseeds
- 3 tablespoon lemon juice
- 2 tablespoon rice milk
- 1 tablespoon olive oil
- 1 tablespoon Salba ground seed
- 1 teaspoon sea salt
- 1/8 teaspoon ground cumin
- 1/8 teaspoon chili blend powder
- 1 tablespoon coarsely chopped parsley.
- Set oven to 400F.
- Cut eggplants in half and set one half aside. For the eggplant half set aside, scoop/cut out the flesh (dispose of) and cut the skin bottom on a horizontal cut so that the eggplant “bowl” can sit stably on its own.
- For each of the three eggplant halves, wrap each in foil and place in oven fleshy side up, for 30 minutes until insides are soft and slightly mushy (or alternatively throw on high heat Bar-b-que while in foil for 20-25 minutes).
- Take out of oven and let cool. Once cooled, take out eggplant flesh with a spoon and discard skin. Place in a food processor.
- Add all remaining ingredients to food processor and blend until consistency is between chunky and creamy.
- Place into eggplant bowl and serve with pita, crackers or veggie sticks. Sprinkle with parsley.
- 6 ounces Marinated artichoke hearts
- 2 tablespoons Mums Original Hempseed
- 4 tablespoons plain yogurt
- Use a hand wand or a mini chopper and blend hemp seeds and artichokes until smooth.
- Stir in yogurt.
- Use as a dip or salad dressing, perfect as a drizzle on Fennel Stewed Scallops.
Makes approx. 15 dolmas.
- 1 big carrot, shredded
- 1 cup rice
- 3/4 cup walnuts, chopped
- 1/4 cup pumpkin seeds
- 1 tablespoon sesame oil
- 1/2 tablespoon hot chilli sauce
- 2 tablespoon olive oil
- 4 tablespoon nutritional yeast
- 2 tablespoon soy sauce
- 2 tablespoon Salba, whole seed
- 1 tablespoon Mum’s Original Hempseed
- 1 jar, grape leaves
- Cook the rice; follow packaging for instructions.
- In a bowl mix together the carrot, walnuts, pumpkin seeds, sesame oil, chilli sauce, olive oil, nutritional yeast, soy sauce, rice and the salba®.
- Rinse the grape leaves carefully. And take them apart one by one.
- Place a grape leaf on a flat surface, stem facing towards you.
- Put a tablespoon of filling above the stem in the middle of the leaf.
- Fold the bottom of the leaf up over the filling, then the sides, and than roll leaves away from you.
- Repeat this till you are out of stuffing.