POPF Dried Beans Cooking Instructions

Dried Beans Cooking Instructions:

1 cup dry Garbonzo (Chickpeas)
2 cups water
1-3 hours cook time
2 cups yield

Soak dry chickpeas in water for at least 4 hours, or over night and cook for one hour.

1 cup dry Black Beans
4 cups water
1- 1 1/2 hours cook time
2 1/4 cups yield

Soak dry black beans in water for at least 4 hours, or over night and cook for one hour.

Recipes From Power of Pain Presention

I am so honored to have been able to present to you all!  Please email me your progress with nutrition and diet! I would also love to hear about what you were able to incorporate in to your daily life and how it has affected you.
I will type up and post the recipe for our yummy salad soon and the information regarding your questions that came up during the presentation.  I am also trying to figure out how to post the power-point. I will probably end up posting the link to the POPF website because they will be posting it there soon

Basic Green Smoothie

All Organic Ingredients:
2 cups fresh kale
2 cups fresh spinach
2 cups almond milk (half water, if desired)
1-2 tbsp extra virgin coconut oil
1-2 tbsp cacao nibs
2 bananas
1 ½ cup strawberries frozen
1 ½ cup mango frozen

Peanut Butter Bites

Mix:
1 tsp cinnamon
¼ cup old fashioned peanut butter (unsweetened, raw)
1 tbsp almond butter (raw)
2-3 tbsp raw honey (or to taste)
1 tbsp coconut oil, raw

Add Ins:
¼ cup nuts (almonds, pecans, walnuts)
¼ tsp chia seeds
1/8 cup coconut threads (unsweetened)
72% dark chocolate chips (or vegan 72% dark chocolate bar chopped up, or carob chips)
Raw pumpkin seeds

Roll in:
Coconut threads
Rolled oats

Directions:
Mix all dry and wet ingredients separate, then together and roll in to balls, then roll in to coconut and rolled oats to coat.

Southern Style Swiss Chard

1 tbsp grass-fed butter
Half an onion, chopped
½ cup chickpeas, canned, drained and rinsed
½ cup black beans, drained and rinsed
2 tbsp water
1 large bunch of Rainbow Swiss Chard, chopped without stems
Black pepper
Fresh Chives, chopped

Directions:
Use heavy bottomed pot.  Sautee onion in butter until translucent on medium heat.  Lower heat to simmer or low. Add black beans and chickpeas and cook until warm. Lower heat to simmer. Add water and Swiss Chard and cover pot.  Let swiss chard steam for a few minutes, checking to stir occationally.  Once wilted, remove from heat. Add freshly ground pepper and chives.  Serve immediately.

Herbal Candy Bites

½ cup Tahini (sesame seed butter)
¼ cup raw honey
3 tbsp carob chips
2 tbsp bee pollen (local is best)
2 tbsp astragalus powder
2 tbsp ashwaghanda powder
1 tbsp spirulina powder
1 tbsp royal jelly

Directions:
Mix all ingredients together. Roll mixture in to medium sized-small balls.  Roll in nuts, unsweetened coconut, or oats if desired.

Add Ins:
Unsweetened coconut shavings, small amount of chia seeds, nuts of choice, ect.

Lettuce Wrap Easy Curried Chickpeas and Quinoa

Ingredients
1 medium onion, chopped
2 cloves garlic, minced
1 tablespoon minced ginger, fresh root
1 15-ounce can chickpeas, rinsed and drained
1 1/2 teaspoons good curry powder (or adjust to taste)
1/4-1/2 teaspoon cayenne or other ground red pepper (or to taste)
1 15-ounce can diced tomatoes
1 cup cooked quinoa
Sea salt to taste
Swiss Chard leaves  for wrapping

Instructions
Heat a medium-sized, non-stick sauce pan over medium-high heat. Add the onions and a sprinkle of salt and cook, stirring, until onions soften. Add garlic and ginger and cook for another minute.
Add the chickpeas, curry powder, and red pepper, and stir briefly. Add the tomatoes and cooked quinoa, reduce heat to low, and cover. Simmer for about 10 minutes to allow flavors to blend. Add salt to taste.
Serve in organic butter lettuce leaves or wrap in swiss chard leaves
Preparation time: 15 minute(s)
Cooking time: 15 minute(s)

Yellow Curry Spice Mix

Ingredients:
Coriander Seeds – 2 tbsp
Cumin Seeds – 1 tbsp
Fennel Seeds – 1 tsp
Mustard Seeds – 1 tsp
Black Peppercorns – 1/2 tsp
Turmeric Powder – 1 tsp
Red Chili Powder – 1/2 tsp
Ginger Powder – 1 tsp

Healthy Eating: One Day Recipe Archive (leftovers guaranteed)

Breakfast:

Basic Green Smoothie

All Organic Ingredients:
2 cups kale
2 cups spinach
2 cups almond milk (half water, if desired)
1-2 tbsp extra virgin coconut oil
1-2 tbsp cacao nibs
2 bananas
1 ½ cup strawberries frozen
1 ½ cup mango frozen

Snack:

Peanut Butter Bites

Mix:

1 tsp cinnamon
3/4 cup old fashioned peanut butter (unsweetened, raw)

1 tbsp almond butter (raw)

1 tbsp raw honey (or to taste)

1/2 tbsp coconut oil, raw

Add Ins:
1 1/2 cup nuts (almonds, pecans, walnuts)

¼ tsp chia seeds

1/2 cup coconut threads (unsweetened)

72% dark chocolate chips (or vegan 72% dark chocolate bar chopped up, or carob chips)

Raw pumpkin seeds 

Roll in:

Coconut threads

Rolled oats

Directions:

Mix all dry and wet ingredients separate, then together and roll in to balls, then roll in to coconut and rolled oats to coat.

Lunch:

Lettuce Wrap Easy Curried Chickpeas and Quinoa

Ingredients

1 medium onion, chopped

2 cloves garlic, minced

1 tablespoon minced ginger, fresh root

1 15-ounce can chickpeas, rinsed and drained

1 1/2 teaspoons good curry powder (or adjust to taste)

1/4-1/2 teaspoon cayenne or other ground red pepper (or to taste)

1 15-ounce can diced tomatoes (fire-roasted preferred)

1 cup cooked quinoa

Sea salt to taste

Swiss Chard leaves  for wrapping

Instructions

Heat a medium-sized, non-stick sauce pan over medium-high heat. Add the onions and a sprinkle of salt and cook, stirring, until onions soften. Add garlic and ginger and cook for another minute.

Add the chickpeas, curry powder, and red pepper, and stir briefly. Add the tomatoes and cooked quinoa, reduce heat to low, and cover. Simmer for about 10 minutes to allow flavors to blend. Add salt to taste.

Serve in organic butter lettuce leaves or wrap in swiss chard leaves

Preparation time: 15 minute(s) 

Cooking time: 15 minute(s) 

OR

Southern Style Swiss Chard

1 tbsp grass-fed butter

Half an onion, chopped

½ cup chickpeas, canned, drained and rinsed

½ cup black beans, drained and rinsed

2 tbsp water

1 large bunch of Rainbow Swiss Chard, chopped without stems 

Black pepper

Fresh Chives, chopped

Directions:

Use heavy bottomed pot.  Sautee onion in butter until translucent on medium heat.  Lower heat to simmer or low. Add black beans and chickpeas and cook until warm. Lower heat to simmer. Add water and Swiss Chard and cover pot.  Let swiss chard steam for a few minutes, checking to stir occationally.  Once wilted, remove from heat. Add freshly ground pepper and chives.  Serve immediately.

Medicinal Snack:

Herbal Candy Bites

½ cup Tahini (sesame seed butter)

¼ cup raw honey

3 tbsp carob chips

2 tbsp bee pollen (local is best)

2 tbsp astragalus powder

2 tbsp ashwaghanda powder

1 tbsp spirulina powder

1 tbsp royal jelly 

Directions:

Mix all ingredients together. Roll mixture in to medium sized-small balls.  Roll in nuts, unsweetened coconut, or oats if desired. 

Add Ins:

Unsweetened coconut shavings, small amount of chia seeds, nuts of choice, ect. 

Dinner:

Kidney Bean and Walnut Chili

Makes about 4 cups

1 tbsp extra-virgin olive oil

1 large onion, diced small

½ tsp sea salt

3 cloves garlic, minced

2 tbsp salt-free chili powder

1 tsp ground cumin

1 bay leaf

2 cups kidney beans, cooked

½ cup raw walnuts, roughly chopped

2 cups organic low-sodium vegetable stock

2 tbsp coconut amino acid (bottled, in soy sauce section, sold at sprouts)

½ cup fresh cilantro, minced

Directions:

Heat oil on medium in a 2 to 3 quart pot.

2. Add onions and sea salt; stir and cook over medium-low heat for 3-5 minutes, or until tender and translucent

Add garlic and stir for 1 minute

Add chili powder and cumin. Stir for 1 minute, then add bay leaf.

Add the beans, walnuts, and stock to the onions.

Cover and bring to boil; reduce heat to low, simmer for 1 hour, until tender and thick, stirring periodically and adding additional water stock as needed to moisten and prevent burning

Mash beans with a potato masher in the pot

Add the coconut amino acid and stir into the chili

Let cook for 5 minutes then serve

Cover and refrigerate leftovers in heat-proof bowls, freezing whatever you don’t plan to consume within three days. 

Millet Bread (Yummy With Chili)

Serves about 8

Step 1

2 cups millet flour (from about 1 ½ cups whole grain millet)

½ cup brown rice flour

2 cups coconut milk, full fat, canned

1 tbsp apple cider vinegar or coconut vinegar

Combine all the ingredients in a large bowl and mix until well combined.

Store in a covered glass bowl or glass jars in the refrigerator for at least 4 hours before continuing to step 2

Step 2

4 tbsp coconut oil. Melted

4 tbsp honey, raw

2 medium free-range eggs or ½ cup gelled chia seed

1 tsp guar gum

1 tsp sea salt

1 tbsp non-alluminum baking powder, sifted to remove lumps

½ tsp baking soda

Coconut oil to grease the pan

Directions:

Remove batter from the refrigerator

Preheat oven to 425`F (400 if using a glass baking pan).

Liberally grease one 12-inch round pan or cast iron skillet, an 8x10 or 9.5x13 glass or stainless steel baking pan, or two 8 to 9-inch square or round baking pans

In a medium bowl combine oil with sweetener, eggs, and guar gum

Beat with a blender until smooth and fluffy (about 2 minutes)

Add soaked flour mixture, sea salt, baking powder, and baking soda

Use the blender to combine well

Pour batter into prepared pan and level with a spatula

Bake for 20-25 minutes, until top turns golden brown, cracks form, and bread pulls away from the sides

Let cool for 20 minutes then slice into 16 wedges or squares and serve.

Freeze what you don’t plan to eat within 1 week and refrigerate the rest

Kale and Chard Salad

Ingredients:

3 cups bright chard, washed, trimmed and cut in ½’ pieces

3 cups baby kale, chopped ½’ pieces

1 pint blackberries

1 pint blueberries

½ pint of strawberries, cut in half or quarters

½ cup dried mission figs, trimmed and cut in half

½ cup dried cherries (unsulphered, unsweetened)

Directions:

Toss kale and chard together

Add in the berries and dried fruit

Drizzle 3 tbsp of desired dressing over the salad and toss to coat

Serve

Herb Dressing

Ingredients:

½ cup fresh basil, stems okay

¼ cup italian flat leaf parsley, no big stems

¼ cup baby spinach

1 tbsp whole grain mustard

½ cup tomato

1 cup coconut vinegar

¾ cup fresh lemon juice

½ tsp sea salt

½ tsp black pepper

1 tbsp dried tarragon

¾ cup extra virgin olive oil

Directions

Place all ingredients in high powered blender

Start on low to break up ingredients

Increase to high to puree well

Dressing is done when color is consistent