Sweet Potato Brownies for Christmas!

December 22, 2021

Make this healthy treat a Christmas tradition! I’ve posted this before, and served it at several workshops, and it continues to be a hit. I am reminding you of it NOW so as to replace some of those traditional baking treats served at Christmas. I know we all tend to make those comforting foods our mothers made with the traditional white flour, sugar, and margarine, but let’s try adding something new, and making that a new tradition! Another option is to take the original unhealthy version of any recipe and substitute healthy ingredients; most often no one is the wiser. For example, switch all white flours for whole grains such as spelt, and/or buckwheat, brown rice, chickpea, and more for gluten-free. Always use butter or coconut oil or olive oil in place of margarine, and natural sweeteners like honey, maple syrup, coconut sugar or stevia in place of processed unhealthy white sugar or brown sugars. As you can see, this awesome recipe has only 1/4 cup of coconut flour!

Avocado is one of the best foods to help the body make glutathione, so very important for the immune system, particularly at this time. Sweet potatoes are loaded with nutrients, in particular, Vitamin A, so important for the eyes, and all epithelial tissue. The raw cacao is high in anti-oxidants, so don’t be afraid to use it. Purchase in place of all of those cocoa powders processed with alkali.

Sweet Potato Brownie with organic whipping cream

Sweet Potato Brownies

1 avocado

1 cup cooked sweet potato puree

1/3 cup applesauce or pureed bananas

1/4 cup honey, raw, unpasteurized

1 tsp. pure vanilla extract

4 organic eggs

1/4 cup coconut flour

2 tbsp. arrowroot powder

1/2 cup cacao powder (may use 1/2 raw carob powder)

1/2 tsp. sea salt

1 tsp. baking soda

2 tbsp honey

1/2 cup almond butter (I used organic chunky peanut butter)

1/4 cup raw cacao powder

1/2 cup coconut milk (I used canned coconut cream, organic)

optional: unrefined sea salt

1. Preheat oven to 375 F.

2. Oil an 8 x 8 pan with coconut oil and line it with parchment paper. (do NOT skip this step)

3. In a bowl, combine avocado, sweet potato, applesauce or bananas, honey and vanilla. Once creamy, add in cacao powder.

4. Add in eggs one at a time.

5. In a separate bowl, combine coconut flour, arrowroot flour, salt and baking soda.

6. Combine both mixtures until smooth.

7. Transfer to greased pan and bake for 25 – 35 minutes.

8. While baking, combine the last 5 ingredients listed in a separate bowl and mix until creamy and smooth.

9. Once the brownies are done baking and have cooled, frost with this mixture. Extra icing on hand is wonderful as well.

Thanks to a fellow nutritional consultant, Karen, for the original idea.

Enjoy the holiday season with family and friends, being mindful of what you put in your body.

Feel free to call or text for help with your nutritional needs.

Paulette.


Natural Christmas Cake! Yum!

December 14, 2021

Still time to make this special treat. The secret is to buy all nutrient dense ingredients, and Voila! good for you!!

Unsulfured dried fruits
Natural Slivered Almonds
Fresh ground organic spelt flour
Parchment paper prep
Ready to bake.
Cooling before removing from pans.

Natural Fruit Cake (from Eat Away Illness page 386)

2 1/2 cups whole grain flour of choice. I used organic spelt. For gluten-free choose buckwheat.

1 tsp. baking powder

1/2 tsp. unrefined salt

3 cups chopped unsulfured dried fruit. I used blueberries, cranberries, candied ginger, dried organic pineapple, raisins, and currants. For a moist cake, soak some or all of the fruit for several hours, and then drain. I soaked all but the ginger.

1 1/2 cups slivered natural almonds

1 cup unsalted butter. Use ghee for dairy-free

1/2 cup liquid honey

5 organic eggs

1 large organic lemon

optional: 2 tbsp. scotch whiskey

1 tsp. pure vanilla extract

juice, wine, or scotch for soaking cheesecloth if necessary

  1. Mix flour with baking powder and salt in a bowl.
  2. In a large bowl, combine 3 cups of chopped dried, soaked, and drained fruit, and almonds.
  3. Add the flour mixture to the fruit, mix well and set aside.
  4. In a separate bowl, cream butter or ghee with honey, then beat in the eggs one at a time.
  5. Pare the lemon and chop up the rind. Squeeze the juice from the lemon and combine with the chopped rind in a saucepan and simmer until the rind is soft.
  6. Add the lemon juice and rind, whiskey if using, and vanilla to the butter mixture, then stir into the flour fruit mixture.
  7. Spoon the cake batter into two 9 x 5 loaf pans that have been oiled and lined with parchment paper.
  8. Bake at 275 F. for at least 2 hours, until the top is lightly browned and a toothpick comes out clean.
  9. Cool thoroughly on a rack.
  10. Remove from pans, and leave the parchment paper on.
  11. Wrap tightly in cheesecloth, or wax paper, and store in a sealed plastic bag or container.
  12. You may choose to soak the cheesecloth and wrap to keep moist, or not, depending on level of moisture in cake. This batch, where I soaked most of the fruit, is very moist, and not in need of soaked cloth.

This cake is ready to eat, but will store well in the fridge. This year I used more ginger, and my re-hydrated pineapple, both of which made the texture and the taste better than past efforts.

For a treat, try having a slice of this nutrient dense cake instead of toast and jam!!! No sugar! no white flour! no preservatives! healthy fats!

Less than two weeks until we splurge with special foods! Make snacks and meals with nutrient dense foods to ensure your immune system stays strong!

Reminder: for last minute gifts, give the healing manual Eat Away Illness or Cook Your Way to Health cookbook, or What Your Doctor Doesn’t Tell You About Foods!! Call for more info.

In good health,

Paulette.


Homemade Quilts for that Special Child!

December 7, 2021
Bugs in Circles! 100% cotton
Fairy Dreams with Chenille.
Pink Braid Quilt 100% cotton.
Prairie Points Quilt
Teddy Bear’s Picnic

Do any of these interest you? Made with love. For more information text or message 306-244-8890 or email paulette.millis@gmail.com.


Healthy Hollandaise for a Christmas Treat!

December 7, 2021

Enjoy this decadent treat by using high quality ingredients! Purchase some 100% sprouted English Muffins (e.g. Ezekiel) or whole grain muffins, and serve Eggs Benedict for that special brunch.

Organic lemon rinds saved by dehydrating for other uses.
Nutri Bullet makes quick work of blending.
Sauce thickens in seconds, so stir constantly.
Finished Hollandaise keeps for several days in the fridge.

Hollandaise Sauce

In addition to the traditional Eggs Benedict, I like to gently sauté egg whites, then place on a bed of steamed Swiss chard or spinach and pour a portion of this sauce over all for breakfast or lunch.

6 organic egg yolks

1 cup melted organic butter or ghee for dairy-free

½ tsp. dry mustard

½ tsp. unrefined sea salt

4 tbsp. organic lemon juice

  1. Place egg yolks, mustard, salt and lemon juice in a blender or magic bullet, and blend briefly.
  2. Add 1/3 of the melted butter and blend briefly again.
  3. Add another 1/3 (approximately) and blend briefly.
  4. Add last 1/3 of melted butter and blend briefly.
  5. Pour into a small saucepan and gently heat until thickened, stirring constantly.
  6. Keep in a sealed glass container in the fridge.
  7. To use, reheat amount desired in a small saucepan very gently, adding a few drops of water if necessary for desired consistency.

A reminder that all five books are on sale for the Christmas season, and all contain many recipes made with whole, unprocessed foods, wonderful for building the immune system and healing the body.

Books on sale for Christmas gifts!

Give the gift of health. Call or email for more information. 306-244-8890 text or message; paulette.millis@gmail.com. Digital copies at http://www.healingwithnutrition.ca.

Til next time, cook something healthy!

Paulette.


Cashew Cheese Loaf for a Healthier Christmas!

November 23, 2021

Holidays, Christmas, and socializing are coming up soon. Why not take the time to make a few goodies ahead of time that will build your immune system, reduce inflammation, and taste oh so good! This recipe has too many benefits to mention, such as lowering blood sugar, maintaining blood pressure (cashews are loaded with magnesium), and a great source of the good fat and protein needed to maintain healthy weight. I will be posting several ideas for you in the next month.

This loaf is very easy to make, is gluten-free, and you can vary the flavor by changing the type of cheese. The one pictured below was made with goat feta, so it had a tangy flavor which I love. Using mozzarella or cheddar makes a good loaf, and for dairy-free why not try the Earth Island Swiss slices? I recommend goat cheese as it is so much easier to digest than cheese made from cow’s milk. The natural food section of Superstore now carries several options for both goat cheese, and the dairy-free Earth Island cheese. I also purchase the goat feta at Superstore in the regular cheese section. It comes in a huge block, and can easily be grated.

Cashew Cheese Loaf

Cashew Cheese Loaf: (from Cook Your Way to Health, page 19)

This yummy loaf freezes well, and makes a great toast.

2 1/2 cups ground raw cashews (purchase whole or broken cashews from a store that keeps these in the fridge, and grind in a Nutribullet or blender)

1/4 cup soft butter (or ghee or coconut oil for dairy-free)

1 cup grated cheese of choice

1 tsp. baking soda

3 beaten eggs, organic or free range preferred

  1. Heat oven to 350 F.
  2. Mix butter or substitute, nut flour and cheese.
  3. Add slightly beaten eggs and baking soda.
  4. Pour into a well oiled loaf pan (approx. 4″ x 8″) and bake until golden brown on top and a toothpick comes out clean. 45 minutes to an hour.
  5. Cool well before slicing. I like to slice and place parchment paper between slices before freezing.

I found parchment paper loaf pan liners at the dollar store, and these work great.

On a different note, many of you know that I love quilting, obsessed with it in fact, and so now I have a few spares I am willing to part with.

Floral Magic Quilt

This quilt is 79″ x 61″, made with 100% cotton pieced top, 100% bamboo batting, and 100% cotton flannel backing. It is longarm custom quilted (by me) with butterflies. Machine washable on gentle; dry on gentle. Great for cuddling under while watching Netflix, makes a great wall covering, or bed cover. Price is $350.

In good Health,

Paulette.


Cool Salads for Hot Weather!

June 28, 2021

Wow! the temperature here is scorching! I’m grateful for my freezer with prepared items I can put together quickly. Wild rice and long grain brown rice are cooked ahead, cooled, and frozen lying flat, then placed in a ziploc bag or glass container if possisble. Making the salad in the video today then takes minutes.

Kim’s Wild Rice Salad page 92 in Eat Away Illness.

The weather was great for the Thickwood Hills Arts and Crafts day held June 12 and 13. Thanks to Doreen and Bryant for inviting me to present on Immunity – keeping us healthy.

Big thanks to Sylvia who helped out all weekend.

A reminder that you are invited to book a retreat here at Heartwood Healing Center, whether a quilting retreat, a healing retreat, a writing retreat, or just to relax and experience healing foods and  time in the country.   The cool basement is calling now that there are sleeping rooms available! Call 306-244-8890 for more info.

Keep cool.  Keep healthy.

Paulette.


Make Ahead Picnic Salad!

May 24, 2021

I LOVE to have healthy salads made ahead in my fridge, whether for an impromptu picnic or for these busy gardening days when you just want to have a quick fresh cool meal between bouts of planting. This video White Bean and Coloured Pepper Salad is very easy to prepare, and keeps well in the fridge for several days.

Other salads I frequently make in the summer are Take A Walk On The Wild Side (Cook Your Way to Health page 73), and Awesome Cauliflower Salad, (Cook Your Way to Health page 97) and Chicken Macaroni Salad (page 78 Eat Away Illness). All of these keep for a couple of days in the fridge, so it is worth while taking the time to prep these before gardening days, or a long weekend in the sun.

We finally had a good rain here last night, 1 1/8″! So wonderful, as yesterday a friend came out and helped me plant about half of the garden beds. She also brought the most delicious Butternut Pear Soup; I so enjoy someone else’s cooking these days!

June will free up some time for retreats, so if you are interested in a couple of educational, healing, peaceful days in the country, call to book this space. (cel – 306-244-8890)

In good health,

Paulette.


Breakfast Without Bread!

April 27, 2021

I’m continuing my quest for healthier breakfasts…. so check out the video below for Quinoa Spoon Bread!

As we begin to find yummy whole food substitutes for breads and refined flour products, and we begin to eliminate flour products from our diet, our cells begin to heal. This lifestyle change will benefit you in many ways, as healing the cell linings promote better all around health, whether it is allergies, weight gain, and/or diagnosed illness.

Begin be choosing one recipe at a time to implement into your lifestyle, and if you and your family like it, plan to enjoy it weekly, thereby increasing your nutrient dense food considerably over the course of one year.

Quinoa Spoon Bread recipe is on the video and on page 328 in the healing manual Eat Away Illness. If you don’t own this book, it can be purchased as a book or as a pdf download from my website.

I will be doing consulting over the phone for the near future; feel free to call 306-244-8890 to book an appointment.

Finally getting out into the yard, and dreaming of the garden and wonderful produce to come.

Flowers and veggies!

Take care of your health, and keep safe.

Paulette.


Saskatoon Berry Pudding for Breakfast???

April 20, 2021

What a treat! And better for you than toast and jam……. gluten-free and dairy-free as well.

Why not have something this good for breakfast if it is made with whole foods, is nutrient dense, and better for you than the run of the mill cereal and/or toast and jam? Using whole grain fresh flours, fresh or frozen fruit, natural sweeteners, and balancing the macro nutrients is a sure way to balance your hormones, keep your weight in check, and satisfy your body and your taste buds!

In this recipe I used a little chickpea flour along with the grain flour to enhance the quality of the protein by bringing up the amino acid balance. Adding a cup of bone broth to your breakfast completes the protein needs of your body. And what better way to get rid of caffeine and other not so good stimulants.

Using natural sweetener instead of sugars amps up reasons to eat this treat. The recipe originally was called Blueberry Slump, my mother’s recipe, and my altered healthier version is in the healing manual Eat Away Illness page 356. This was a favorite dessert of mine growing up; and we picked blueberries in the wild every summer.

Not only have I increased the nutrient value, but I added another 1/2 cup of milk substitute to make it pudding like. Hot or cold, breakfast, snack, or dessert, rest assured you are getting great nutrition.

Here is the revised recipe:

Saskatoon Berry Pudding:

2/3 cup whole grain flour (choose buckwheat, brown rice, quinoa plus 1 tbsp. quar gum) (or use 2/3 cup whole wheat pastry flour if gluten is not an issue)

1/3 cup chickpea flour

1 tbsp. coconut sugar

2 tsp. baking powder

1 tbsp ghee, coconut oil, or butter if dairy is not an issue

2 1/2 cup rinsed and drained Saskatoon berries

2 tbsp. honey

1 cup warm filtered water

1 tbsp. lemon juice

1 cup milk substitute of choice

  1. Mix together flours, 1 tbsp. coconut sugar, and baking powder in a small bowl.
  2. Cut in the 1 tbsp. of ghee or butter until mixture resembles a coarse meal
  3. In a large saucepan, bring berries, honey, and water to a boil.
  4. Cover and simmer 5 minutes; then add lemon juice.
  5. Add milk to flour mixture and stir until moist and batter like.
  6. Gently pour batter over hot berry mixture, and lightly spread to cover.
  7. Cover tightly and simmer until batter is cooked through, approximately 20 minutes, depending on flour use.
  8. Alternately you may bake this, uncovered, in an oiled 9 x 9 inch pan for approximately 20 minutes in a 350 F. oven.
Serve with bone broth, and organic whipping cream or coconut cream.

A taste of home! Enjoy.

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  • Healing with Nutrition

Nutrition Month Celebration #4 – Supplements!

March 29, 2021

I often get asked the question “Do I need supplements? I have a healthy diet and do not eat a lot of junk food.”


It is clear we are not getting all the nutrients we need from our food and the reasons are many.  Food production is less than stellar in terms of nutrition and quality, many foods are harvested before they are ripe, soils are exhausted of valuable nutrients and many foods are refined and processed.  Refining means taking away some of the nutrients, for example, the seed coat, where much of the nutrition is stored, and processing means the addition of all kinds of products that have no nutritional value, and in fact sometimes are hazardous to our health.


Often people are unaware of the macro nutrients, (see the last three posts for info), or they do not eat breakfast, and/or regular meals, or they neglect to find ways to get the 4 to 5 cups of fruits and veggies recommended.  All of these contribute to the body suffering a lack of nutrients, and therefore becoming deficient, leading up to disease.
Stress affects nutrient absorption and some drugs deplete the body’s stores of nutrients.  Our Canadian winters keep us inside, contributing to Vitamin D deficiency, a precursor to illness.


For those suffering with nutritional deficiencies, illness or trauma, an assessment by a holistic nutritionist or other qualified person could help rectify this situation with supplements, diet, and lifestyle.  For the average healthy person, a few key supplements will make up for the shortfall in diet, and help build the immune system, and support some of the body’s systems.


Today, I will discuss several supplements that are often helpful. If you own Eat Away Illness, second edition you will find lists of suggested supplements for many health concerns, such as digestion, immunity, inflammation, hormones, thyroid insufficiency, and more. If you wish to purchase this book, you may do so from my website, http://www.healingwithnutrition.ca or call or email me.

Probiotics: help to establish a healthy environment in the intestinal tract. Antibiotic use increases the need for healthy bacteria.

Swedish Bitters: a mixture of bitter herbs that increase bile production, remedy sluggish digestion and alleviate gas.

Apple Cider Vinegar: liquid or tablets is often a good choice for those of us experiencing stomach distress.

Turmeric liquid or capsules: excellent antioxidant, aids in digestion, and often helpful with inflammation.

Oil of Oregano: one of my favorite immune boosters.

Vitamin D and magnesium: many benefits; notably for building immunity.

Fish oils (pharmaceutical grade): for inflammation, joint pain, memory, to name a couple of benefits.

Lugol’s Iodine: support for the thyroid.

Broken Cell Wall Chlorella: benefits are many, including possibly aiding in detoxing heavy metals, enhancing immunity, support for the thyroid, and more.

There are natural supplements available for many of your concerns, whether it be elimination, bone loss, thyroid insufficiency, heart issues, joint pain, and much more. Consult a qualified person for help; purchase the best quality supplements you can find; and check with your pharmacist for possible interaction if you are on any medication.