Perhaps it’s the luscious combination of contrasting textures and flavors that makes yogurt parfait especially delightful. Creamy and crunchy, sweet and tart, it’s enjoyable any time of year, but this cold little treat is particularly satisfying during the warmer parts of the year. Sweetened only with honey, it’s as good for breakfast as it is for dessert or a quick snack.
Find recipe for homemade yogurt here.
Made with raw, unsweetened and unsalted nuts and seeds, this granola is packed with vitamins, minerals, protein, fat, and fiber. This recipe can be used as a formula for any nut or seed combination. For a raw muesli version, eliminate wet ingredients and skip the baking process.
3 cups old fashioned oat flakes
1 cup roughly chopped hazelnuts
1 cup roughly chopped pecan nuts
½ cup coconut flakes, unsweetened
¼ cup sunflower seeds
¼ cup pumpkin seeds
2 tablespoons chia seeds
2 tablespoons hemp seeds
2 tablespoons pshyllium husk
2 tablespoons flax meal
¼ cup cocoa powder
½ teaspoon salt
¾ cup honey
½ cup coconut oil
2 large egg whites
Melt coconut oil with honey until mixed, stir in cocoa powder and set aside.
Mix the remaining dry ingredients, pour in the honey liquid and stir until oats, nuts and seeds are coated.
Whip egg whites with a fork until white and add to the mixture.
Spread onto two baking sheets covered with parchment paper.
Bake at 300F/150C for 35 minutes. Stir every 10 minutes.
Let cool before storing in air tight jars.
Makes 8-9 cups.
black currant jam
Known as one of the most potent super fruits, black currants are used medicinally for a number of conditions such as heart decease, cancer and Alzheimer’s. The berries are often used as nutritional support for joint and eye health.
Not only are black currants extremely high in vitamin C, they are also high in vitamin A, B, and E, calcium, iron, manganese, potassium, phosphorus, antioxidants and phytonutrients. The black currant seeds are rich in unsaturated fatty acids.
Whether raw or cooked, with high levels of natural pectin, black currants make excellent jam.
Jam and marmalade made with honey usually needs little or no water as honey naturally has 15-20% water.
black currant jam
5 cups black currants
2 cups honey
Raw Jam – Mash berries with a fork and stir with honey until melted.
Cooked Jam – Stir berries with honey and bring to a medium boil. Boil for 25-45 minutes depending on desired thickness. Stir occasionally and add a splash of water only if more liquid is needed.
Pour into clean jars and store cold.
Photography by Philip Blankenship.