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RECIPES

2 healthy and delicious recipes from Cathy, our nutrition coach

Date Seed Truffles (Gluten, Sugar and Dairy-Free)

  • 24 honey dates, soaked* (soaking is optional, but makes it easier to mix up in a food processor)
  • 1 cup each ground sunflower and pumpkin seeds
  • ¼ cup ground flax seeds
  • ¼ cup melted coconut butter/oil

*Medjool dates can be substituted for the honey dates.  These dates tend to be larger and sweeter than honey dates, so you may be able to reduce the quantity to 18-20.

Optional to roll in:

  • sesame seeds
  • raw cacao, carob or cocoa powder
  • hemp seeds
  • shredded coconut

Soak dates in water for 1-3 hours and then discard the water.  Grind sunflower and pumpkin seeds completely or partially in a food processor.  Add flax seeds and dates and blend adding in a bit of coconut butter/oil at a time.  Blend well. May need to add water to form dough like consistency. Form into small balls and roll in topping of your choice. Refrigerate to firm up the truffles for several hours and serve.

This recipe is very flexible and easy to add other ingredients to it (i.e. cocoa powder incorporated into the truffle mixture and mixed in food processor.)  Hemp seeds, walnuts or coconut can also be used to replace some of the other main ingredients.  You can also add vanilla or mint to the mixture.

Basic Green Smoothie Recipe

  • 1 banana
  • 1/4 fresh pineapple (include core if possible) or
  • 5 rings canned pineapple
  • 3/4 cup water or pineapple juice
  • 1 orange – peeled and sectioned
  • 5 oz. container organic baby spinach or
  • 4-5 large kale leaves – destemmed
  • 1 scoop of protein powder of your choice (optional)
  • 2 tbsp ground flax or
  • 2 tbsp salba or chia seeds
  • 6-8 ice cubes
  • 1 tbsp sesame seeds (brown better than white)

Adjust the water/juice and ice cubes to suit your preference.  Don’t have an orange?  Add 1-2 kiwis, or a pear.  Also try chard, collard greens, mache or parsley.  Drink with a straw to avoid a green moustache! This recipe could be a meal for 1 person or for several people to enjoy. Increase greens and decrease fruits over time.  If you find this recipe “too strong” or if 1 member of your family thinks it “too green”, dilute with a bit of your preferred juice or cut back on the greens until your taste buds adjust.