Expert Resources and Delicious Recipes
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“It’s Up to You Today to Start Making Healthy Choices. Not Choices That Are Just Healthy for Your Body, but Healthy for Your Mind.” – Steve Maraboli
Riversong Recipes
Riversong Healthy & Delicious Granola
Yield: approx. 5 cups
Prep time: 5 minutes
Cooking time: 20 minutes
Ingredients:
4 cups rolled oats (not quick or steel-cut; I also use gluten-free)
1/3 cup dried unsweetened coconut flakes
1/3 cup chopped nuts (pecans, almonds, etc.)
1/3 cup pepitas (pumpkin seeds), roasted and unsalted
2 tablespoons each ground orange peel (optional), chia seeds
A tiny pinch of finely ground sea salt (optional)
2 tablespoons each brown (stevia or monkfruit) sugar, unrefined coconut oil
1/8 to 1/4 cup pure maple syrup or honey
1/4 cup water
(Stevia- or monkfruit-sweetened dark chocolate chips)
Instructions:
1. Preheat oven to 350 degrees.
2. Mix oats, nuts, seeds, and orange peel in a large bowl.
3. In a small saucepan over Low heat, mix brown sugar, oil, syrup or honey and water. Only heat until the oil is melted. Stir to combine.
4. Pour oil-mixture over dry ingredients and stir to combine.
5. Spread in an even layer over cookie sheet and bake about 20 minutes or until the oats look golden-brown. Let cool.
6. Toss with chocolate chips, if using, and store in an airtight glass jar on the container or in the fridge for up to 2 weeks (if it lasts that long!).
NUTRITION (these are approximate values only):
193k calories 5mg sodium
24g carbohydrates 4g fiber
4g protein 5g sugar
6g fat (5g saturated fat)
Homemade Greek Yogurt
Yield: 2 to 3 pints, depending on how much you strain it.
Prep time: 2-3 hours heating, 2-3 hours cooling, then overnight for straining.
Serving size: 3/4 cup
Ingredients:
1 gallon whole milk, organic if possible
1/2 cup whole milk, plain, Greek yogurt* or, 1 packet yogurt culture
Instructions:
1. Pour milk in a crock pot, cover, and heat on high or select the "yogurt" setting if available. Heat to 180 degrees (about 2 to 3 hours).
2. Turn off crock pot and allow the milk to cool, covered, for 2 to 3 hours or until 110 to 115 degrees.
3. Whisk in the 1/2 cup already prepared yogurt or packet of culture, cover, and wrap the entire crock pot in heavy towels or blankets. Let sit overnight.
4. Pour yogurt (it should already have some thickness to it) into a fine mesh strainer lined with cheesecloth or into a yogurt strainer about 2 hours or until it reaches the desired thickness.
5. Store your yogurt in covered pint-sized container in the refrigerator up to 2 weeks. Reserve a 1/2 cup for your next batch.
NUTRITION (these are approximate values only):
Calories: 67
Total Fat: 1.7g
Saturated Fat: 1.1g
Polyunsaturated Fat: 0.1g
Monounsaturated Fat: 0.5g
Cholesterol: 8.1mg
Sodium: 68mg
Total Carbohydrates: 7.3g
Sugars: 3g
Protein: 6g
*NOTES:
Every 3 to 4 batches, you'll need to "renew" the live active cultures for optimal taste and gut health.
I prefer to purchase packets of yogurt culture starter (to eliminate added plastic in my life) that contains strains of Streptococcus thermophilus, Lactobacillus bulgaricus, Lactobacillus acidophilus, and Bifidobacterium bifidum. I like "Yogourmet Yogurt Starter" packs on Amazon.
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