Online Summer Camp - EARTH - Day 4

 

Nutrition Devotion + Recipes – with Meredith Lapp, RD

 

 photo thanks to Rev. Pam McNeil and her garden  -Pastor Pam's response to Day 1

EARTH

grounding, family, foundation of life

 

FOODS

Root vegetables, nuts/seeds, legumes

Fermented foods

Roasting and baking food prep

 

Seeds, nuts, and legumes are packed with nutrients as they are the seat of life in the plant. They are a dense source of protein to build muscles and enzymes; a source of Earth minerals like iron and magnesium; and also a source of non-digestible fibre that nourishes our microbiome, the symbiotic constellation of helpful bacteria that lives in the gut. We are still learning about the full impact of the microbiome on mood, immunity and longevity. Fermented foods like kefir (fermented milk), sauerkraut, miso, kombucha, pickles and vinegars have been used in traditional foodways for millennia to support this vital inner world.

 

Recipes:

 

Flourless Chocolate Chickpea Muffins

(featuring Earth foods - chickpeas, hemp hearts, maple syrup, cocoa) Adapted by Meredith Lapp RD from the Simply For Life recipe collection

 

- 19 oz can no-salt-added chickpeas, rinsed and drained

- 1/2 cup 100% pure Nova Scotia maple syrup

- 1/3 cup cocoa powder

- 4 Tbsp shelled hemp hearts

- 1 tsp baking powder

- 3 Tbsp extra-virgin olive oil

- 1 tsp vanilla extract

- 3 large eggs

- Sea salt (optional garnish)

 

1) Preheat oven to 375F.

2) Prepare a 12-cup muffin tin (grease the cups with additional oil, or use paper liners)

3) Combine all ingredients into a food processor or blender.

4) Blend until smooth. Spoon batter into the prepared muffin tin. (Optional - sprinkle a few grains of sea salt on the top of each muffin)

5) Bake for 15-20 minutes, or until a toothpick inserted into the largest muffin comes out clean.

 

 

Strawberry Kefir Smoothie

by Meredith Lapp RD

 

1 cup unsweetened cow's milk kefir or vegan kefir (look in the yogurt section)

1 cup chopped strawberries (fresh or frozen)

1/2 banana, frozen*

1-2 tsp ground flax seeds

1-2 tsp pure maple syrup (if desired for sweetness)

 

Add all ingredients to a blender, blend, and enjoy! You can optionally add 1 scoop protein powder of choice (whey or plant-based) to make a meal out of this smoothie. You can also add additional milk of choice if you find the smoothie too thick. Try freezing the smoothie in ice-pop molds to make a healthy summer treat!

 

*The frozen banana adds the sweetness and creaminess to this smoothie. When bananas become over-ripe, peel, break in half, and freeze the halves in a large zipper-style freezer bag so there are always frozen bananas available.