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Spaghetti with Meat Sauce

Have you noticed that it’s much easier to enjoy food from all over the world — right at home — these days? Several years ago, I decided to cook like my mother and grandmother, as far as eating “clean”. Although my predecessors never cooked pasta, I do. I transferred their amazing cultural knowledge onto other styles of food. Ever since I was introduced to Italian cooking as a teenager, I fell in love with it. This recipe is work intensive, but well worth the effort for it’s delicious goodness. Motivation for delicious food is all that is really required, to keep me cooking such mouth-watering cuisine.


Pasta topped with Beef and Tomato Sauce with a sprinkle of shredded Cheddar Cheese


For this recipe, I use a large electric skillet, because it is a large recipe and will serve 8 – 10 people, depending on my guests’ appetites. All the ingredients I use are organic in order to avoid ingesting toxic pesticides and hidden-in-plain-sight GMOs used liberally in “conventional” foods at this time in history. I learned a hard lesson about organic eating by becoming seriously ill while eating “conventional” food. Now I eat strictly organic food. My illness could have been avoided if I was more awake to the toxic trap — set to take down the health of humanity — which I now see as the “conventional” food industry. Perhaps you too have seen and wondered about food labels claiming, “89% organic ingredients”. I certainly wondered about what those mysterious 11% of undisclosed ingredients were. Well, they could be genetically engineered matter, but no fuss. My body reads strange non-organic ingredients as “toxic and unrecognizable as food”. I also wondered why it became necessary to divide our food supply into “organic” and “conventional”. Isn’t all food “organic”? Why would a faux (foe?) food monopoly become necessary for humanity in the first place? Something seemed criminally wrong with what was happening to our food supply. I wanted to regain my good health — and I set out to do so. Without further adieu, here’s my healthy recipe for Spaghetti with Meat Sauce:

Recipe for Meat Sauce

  • 3 T olive oil*
  • 2 pounds organic, Demeter (humanely raised and killed) ground beef
  • 3 garlic cloves, minced
  • 1 cup onion, chopped
  • 1 stick celery, chopped
  • 1 cup mushrooms, chopped
  • 1 carrot, sliced or chopped
  • 1/2 cup chopped green pepper
  • 4 tomatoes, skinned** and chopped
  • 1 cup tomato puree (or small can organic tomato paste without artificial ingredients such as citric acid)
  • 2 T fresh chopped parsley
  • 1 1/2 teaspoon basil
  • 1 teaspoon oregano
  • 2 Bay leaves (to be removed after cooking and before serving)
  • 1/4 teaspoon paprika
  • 1/8 teaspoon cayenne pepper (do not use black pepper when cooking with oregano, as it “flattens” the taste of the spice, according to my Italian friend)
  • 1/4 teaspoon chili pepper
  • 2 teaspoons sea salt

Directions for Meat Sauce

  • Chop up all vegetables, except tomatoes.
  • Measure out all spices and set aside.
  • In a separate pot, boil purified water and add fresh tomatoes for 1 1/2 minutes, then drain and skin the tomatoes, cutting out the stem. The skin tears off easily (tip: the skin may also be used in pureed tomatoes). Chop tomatoes and keep in separate bowl from other vegetables.
  • Heat large skillet to 350 degrees Fahrenheit.
  • When hot, add olive oil, then break up and brown the ground beef in skillet. Frozen or fresh beef can be used.
  • Add vegetables, stir, and sauté until onions are transparent.
  • Add chopped tomatoes and tomato paste (or tomato puree).
  • Bring to boil and turn down temperature to simmer.
  • Simmer for at least one hour, turning every half hour.

Directions for Pasta

There are so many great kinds of pasta these days and the directions may vary, so you get to choose your favorite one. My best advice is to follow the directions on the package of your choice. Because I eat gluten-free, I buy organic Quinoa spaghetti and follow the directions. If any cooked pasta is left over, it can be stored in separate containers in the fridge or freezer. To eat the leftovers, I keep the pasta and sauce in separate containers. The pasta can be stirred into boiling water for just a moment before serving. I reheat the sauce in a saucepan before topping the heated spaghetti. Also, I shred some organic, unpasteurized cheese on top of my plate of pasta and sauce. It is absolutely delicious!
__________

* For best health result, you may wish to make it a practice to use only organic ingredients.
** Tip: to skin tomatoes, I dip in boiling water for 1-1/2 minutes. The skin will peel off easily.
*** I add 1/2 cup filtered water after the first half hour only if I think the sauce is too thick. But normally, the vegetables contain all the juice I need, without adding water.

Print this Recipe for Meat and Tomato Sauce

This delicious pasta sauce will serve 8-10 guests, depending on their appetites!


Variations

  • Try adding a handful of pitted olives to the recipe.
  • Try shredding some cheese on top.

Additional Reading

From National Geographic: Organic Foods Are Tastier and Healthier, Study Finds

The Real Cost of Cheap Food

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Sourdough Bread Gluten-Free

Do you love sourdough bread? Have you tried organic, sourdough bread gluten-free? If not, you’re in for a treat! If you have a batch of ready-made sourdough starter and are ready to bake bread you are at the right place. If you don’t have a sourdough starter, you’ll want to visit the page for instructions on making Sourdough Bread Starter Gluten-Free.

Fresh out of the oven here is a tasty Gluten-Free Sourdough loaf of bread!

Ingredients for bread-making

  • 3 cups gluten-free and organic starter mix
  • 3 cups gluten-free and organic flour mix
  • 5 eggs (warm room temperature)
  • 3 Tablespoons melted butter (2 T in the bread mix, save 1 T to brush on the bread when it comes out of the oven)
  • 2 Tablespoons melted honey
  • 1/4 cup whipping cream or coconut cream
  • 2 teaspoons sea salt

Process for Bread-Making

  • Mix together for 20 minutes by hand. It will be the consistency of a heavy cake dough. It won’t run off your spoon.
  • Butter two bread pans, glass or stainless steel  9” x 3”(2)
  • Divide and scrape the dough into the two prepared loaf pans.
  • The pans will each be approximately half full.
  • Let the dough rise in a warm area of the kitchen until doubled in size (reaching the top of the bread pan). Don’t let it overflow because gluten free dough acts a little bit differently than wheat dough. My thoughtful husband built me a beautiful wooden box that sits atop our convection oven. I set the oven to a little bit warmer than room temperature and the dough rises in approximately three hours. If you don’t have a warm spot, it will take longer for the dough to rise to the top of the pans — 4 to 7 hours. Keep an eye on it, if you don’t know what to expect, time-wise.
  • I place a pie pan of water in the bottom rack of the oven before turning on the heat.
  • When the dough has risen to the tops of the pans, preheat the oven to 350 degrees F., as it seems Gluten-free bread needs a lower baking temperature than wheat.
  • Place a flat 12” x 15” pan (or large enough for two loaves of bread to sit on top of) on the oven rack.
  • Cover each loaf with a tin foil tent before setting the loaves in the oven. The extra layers of metal and/or aluminum foil will shield the bread from burning or drying out.
  • Bake for 50 minutes.
  • Set loaves on a cooling rack.
  • Brush the tops of the loaves with the remaining melted butter.
  • Let the bread cool for a few minutes before removing from pan.
  • I can’t wait to cut a slice and butter it and eat it — it’s so yummy!
  • Enjoy your delicious organic and gluten-free bread!

Yield: 2 loaves

A slice of heaven. Gluten-free bread fresh out of the oven with a pat of butter!

For a Variation

After dividing the dough in half, add 1/2 teaspoon vanilla and 3/4 cup of raisins to one of the doughs, for raisin bread!

Try French Toast, sourdough and gluten-free style. It’s yummy!

I’ll bet you could offer some other variations for bread-making.

More Reading

6 Health Benefits of Eating Organic Food

 

Sourdough Bread Starter Gluten-Free

I decided to try my hand at bread-making while reading the list of ingredients on the so-called “Organic” bread at our local grocery store, only to discover they are adding ingredients foreign to my mom’s bread-making days. I can’t buy organic yeast, either. My markers for real food is if I can’t buy clean food, I’ll prepare it myself like my mom or grandma did. I won’t do a trade-off from eating clean, as I’m healing a health issue.

So here I am making sourdough bread from scratch, using gluten-free grains, something Mom and Grandma never had to do. Nevertheless, she used “organic” flour before it was labelled “organic”. There was no such thing as toxic flour back in the day.

Interestingly, there are two steps to making sourdough bread. The first step is to make the starter — essentially creating home-made leaven. The second is the actual bread-making, using the home-made leaven instead of yeast. I’ll do a separate blog on bread-baking. The entire starter process can take up to a week or more, depending on the success of the starter.

Then there is the issue which my mother never had to deal with — the gluten-free factor.
After untold attempts, I finally baked bread that resembles bread and tastes great. Okay,
it’s w-a-a-a-y better than a mere “resemblance” because it tastes a-w-e-s-o-m-e. My body actually wants to eat it. Unlike when I bought gluten-free breads beginning in 2005 filled with harmful chemical additives from the grocery store. I literally forced myself to eat it because I wanted something resembling bread in my diet. And, in 2013 when I went organic, I discovered it was impossible to buy gluten-free AND organic combined. I could buy organic WHEAT bread, but not organic gluten-free bread. Looking back, I suppose industry marketing decided to divert attention away from the organic issues by addressing the gluten-free issues. The reality is gluten intolerance could very well be the result of eating toxic conventional grains — wheat and rye being among the worst offenders. Kind of like the Non-GMO movement diverts attention from organic now, perhaps? Case in point: Do you know the difference between “Non-GMO” and “Organic” produce? Great if you do. Otherwise you may wish to do some research and find out for yourself — because it’s important.

Let’s get on with the actual recipe I created.

Tools you will need for gluten-free bread starter:

  • Glass jar or bowl with loose-fitting lid (or cloth)
  • Wooden or plastic spatula or spoon
  • Organic Pineapple Juice (only when starting a new starter, first addition only).
  • Filtered water — very important for the remainder of the leaven creation.
  • Organic AND gluten-free flour mix. Remember, the cleaner the inputs, the tastier and healthier the outputs. Either buy a mix or make your own flour mix. I make my own using rice, tapioca, chickpea, and quinoa flours.
  • Two glass or stainless steel bread pans 9” x 3”(2), buttered.

Step 1: The Starter
For best results, always use organic ingredients. I can’t emphasize this enough. Otherwise, artificial ingredients and chemicals will prevent live culture from growing and thriving. I’m repeating myself here because the base ingredients are the difference between failure and success of the starter. Also, do you really want to eat toxic ingredients? Me neither.

The starter will begin to ferment by the end of the day, if you start the process in the morning. It takes about five to seven days to produce enough volume before moving on to the actual bread-making.

Starter Process

  • In a glass bowl or jar (volume: 2 quarts) combine 1/3 cup organic pineapple juice (unsweetened) with 2/3 cup organic, gluten-free flour mix.
  • Stir together thoroughly.
  • Cover with a cloth.
  • Set the bowl of starter in the warmest place in your home so that it can begin to ferment. Don’t cover with a too-tight lid because your culture needs to breathe. It will bubble and grow in volume. It will give off a pleasing fermentation aroma not unlike beer.
  • For the rest of the culture, use water instead of pineapple juice. Add water and flour and stir thoroughly morning and night: 1/3 cup filtered water and 2/3 cup flour mix until you have more than five or six cups of leavening, if you want to keep using the sourdough starter method. Otherwise, you’ll need only four cups for my recipe.
  • You may have to adjust the ratio of water to flour if you have water floating on top when it is time to feed the culture again. I started out using 1/4 cup water to 1/4 cup flour, then I upped it to 1/4 cup water to 1/3 cup flour, and finally I’m at the 1/3 cup water to 2/3 cup flour. Perhaps the gluten-free flour doesn’t absorb water quite as well as wheat.
  • In about five to seven days you will have enough starter for bread-making, plus you’ll have leftovers. I keep leftovers in the fridge, lightly covered. Feed it once a week, until you want to make bread again.

Print this Recipe for Gluten-Free Sourdough Bread Starter

This organic and gluten-free sourdough starter is bubbling nicely.
I now have enough starter for two loaves of bread.
Tomorrow is a baking day!


Now, we’re ready to make the actual bread.

Here is part 2 of the recipe for Bread-Making using sourdough starter.

I’d love to know what you think, so feel free to drop me a comment.

Why Organic? Read Big Food’s Dirty Little Secrets


Is Soy a Health Food?

Fermented Soy is the only safe kind of soy to be eating.Yes, it’s true that soy has been heavily promoted by Monsanto’s scientists to some of the healthiest people on the planet: vegetarians. Unfortunately, I personally know several vegetarians whose health degraded severely after eating soy religiously. My daughter, as a baby drank soy formula and reacted badly. She vomited everything up within five minutes. Her body completely rejected soy as food. To be fair, she rejected pasteurized milk as food, too. I honestly don’t know how she survived those first several months of life — she had so many health problems. Sadly, there are scientific tests done to prove — and disprove — what Monsanto’s paid scientists — all who sign their names to pre-written papers claim is true.

Again, to be fair, most of the soy is now genetically modified. If we eat the organic soy, perhaps we can avoid all the problems that result from eating the genetically-modified type. I find the arguments on both sides lead to much confusion. Dis-infomation is rampant.

On the one hand here is a negative report about eating non-organic, genetically-modified soy where the following is said:
– Soy promotes development of dangerous blood clots.
– Soy depresses thyroid function.
– Soy prevents absorption of nutrients.
– Soy mimics/blocks hormone production. Even 2 glasses a day of soy milk will alter a woman’s menstrual cycle.
_ Soy can cause men to grow breasts.
– Soy causes infertility.
– Soy promotes breast cancer.
– Soy in the marketplace is almost 100 percent genetically modified, unless organic. Even so, organic soy is not recommended as food.
– Soy crops are heavily sprayed with herbicides and pesticides, unless organic. Again, not recommended as food.
– Soy in the diet causes brain damage.
– Soy causes infant abnormalities.
– Soy contributes to the production of painful kidney stones.
– Soy contributes to impairment of the immune system.
– Soy is the cause of severe, potentially fatal food allergies.
– Soy is dangerous to pregnant and nursing mothers.

It’s a long list of negatives, is it not?

On the other hand, here is a Physicians’ Committee for Responsible Medicine Report (PCRM) known to favor eating soy, stating there is only danger if you overeat.

According to some schools of thought, in today’s western diet, people may be eating up to 35 grams of soy a day. Japanese people eat only about 8 grams a day of the safe kind — fermented soy, preferably organic.

Take into consideration, too that non-GMO is not the same as organic because non-GMO can be heavily sprayed with pesticides, herbicides, and artificial fertilizers. Clearly, un-natural products on your food could potentially degrade one’s health.

It is very important to learn the truth about our food. Sadly, mostly everything that we have been taught — by our governments and the corporations that run them — are lies. Most unfortunately, all these so-called “authentic studies” leave me more confused than ever.

Personally, I have decided to eat as little soy as possible until I get clear in my own mind which side of the soy issue to believe. In the meantime, most importantly, I only eat organic soy because I do strongly believe that genetically-modified foods are harmful to bodily health. At least that part of the food riddle is clear to me.

You may wish to weigh in and decide for yourself about your personal preferences. I trust the information provided here is helpful. Feel free to leave a comment below.

 

 

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Banana Muffins with Blueberries

I’ve always loved banana muffins and I’ve always loved blueberries. Mix them together and the love is twice as big. I’ve been experimenting with a paleo-style recipe based on specific criteria to suit my needs. The ideal recipe had to have natural sweetness without adding sugar or artificial sweeteners. It also had to be paleo-style, gluten-free and grain-free. And it had to be pleasant enough to enjoy as a “treat” with my cup of tea, or a breakfast-style muffin to go with my bacon and eggs. As many of you already know, Gluten-free and Paleo food can be kind of like a brick, so to soften the texture of the muffins I added a bit of tapioca flour and the full-fat version of coconut milk. Paleo eaters have learned the difference between healthy vs unhealthy fats, and we aren’t afraid of organic oils and fats. We understand the “no fat” agenda and we don’t buy that meme anymore. We know now that  eating fat doesn’t make you fat.

On the other hand, eating bread, sugar, and artificial sweeteners DOES make you fat.

Furthermore, eating overly processed, GMO oils will make you fat — and sick. I suggest you consider removing those oils from your kitchen. Food Babe says it much more forcefully.

Oops, pardon me. I digressed with a short rant. Without any further delay, here’s the final recipe I came up with!

paleo-banana-blueberry-muffins1

Ingredients

2 ripe bananas*
3 eggs
¼ cup of coconut milk, full fat
2 Tablespoons Maple Syrup
½ tsp organic vanilla extract
½ cup organic coconut flour
2 tbsp tapioca flour
1 tsp baking powder
½ tsp baking soda
½ tsp sea salt
¾ cup fresh or frozen blueberries

Instructions

Preheat oven to 350 degrees.
Line 12-muffin pan with parchment papers.
In a large bowl, mash the bananas, then whisk in the eggs, coconut milk, vanilla, and maple syrup.
In a second bowl, combine coconut flour, tapioca flour, baking powder, baking soda, and sea salt.
Stir the dry ingredients into the wet ingredients until fully combined.
Gently fold in the blueberries.
Spoon the batter into the parchment lined muffin pan.
Bake in preheated oven for 17 – 20 minutes, until golden brown and a toothpick inserted comes out clean.
Remove from oven and transfer muffins to wire rack.
Enjoy hot or cold, with a pat of pasture-raised cow butter.

Yield: 12 muffins

* For best results, please use all organic ingredients.

Print this Recipe

Try organic food, or as your grandparents called it: food!

Drop me a comment below if you have a question, or to let me know how yours turns out!

Related Blogs

The Real Cost of Cheap Food

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Sauerkraut

Choosing Ingredients

There are just a few basic ingredients necessary for the fermentation process, depending on your preference:

  • Vegetables (I prefer cabbage and carrots, mixed together)
  • Sea salt

We grew up on a farm and I learned at a young age how to make sauerkraut; after all, my father was of Ukrainian descent. As a family, we ate it almost every day and I got to enjoy it. Of course, coming from a family of nine, Father’s idea of sauerkraut production meant making it in a wooden 50-gallon barrel. Not to fear, I have scaled down production significantly since then. I have a nice little crock pot now, which I use specifically for sauerkraut production.
  
As you can imagine, having the highest quality ingredients is imperative. Look for organic heads of cabbage or other selected vegetable(s). Organic is of prime importance in fermentation. Using vegetables drenched in glyphosate (found in Roundup) is counterproductive to restoring gut flora. As well, toxic chemicals will alter the natural fermentation process resulting in unsatisfactory flavors, unwelcome textures, and generally substandard fermented vegetables. Not to mention, toxic. Remember, “natural” is not the same as “organic” ingredients. Look for the five-digit product code starting with “9” to ensure that what you are buying is indeed organic produce.
  
Himalayan Sea salt
High-quality salt such as unrefined Himilayan sea salt or other sea salt is another important ingredient. Sea salt imparts extra minerals to the ferment while leaving out nasty chemicals. Sea salt is a vital component to the fermentation process, as it preserves the flavor and crunch of raw vegetables. Please opt out of using anything less than real sea salt of some kind.
  
Some people add water, but usually I don’t. My father never did, either. Instead of adding water, I press down the shredded vegetables for about fifteen minutes with a potato masher, until I see water expelling between the masher prongs. This process draws out the natural juices of the vegetables and gives a good start to the fermentation process. If you do add water, be sure the water is pure. That means it is water without chlorine, fluoride, and any number of chemicals as a result of runoff into the water supply. Remember that chlorine is often used as an anti-bacterial agent, which lets me know at once it is not an ingredient to encourage healthy growth of bacteria. If you feel you must use water, choose only filtered water, spring water, or water from a healthy well.

Bottom line: once you go through the fermentation process once, you’ll see it’s not that complicated. Your tummy will thank you. So, now it’s recipe time!:

Recipe: Three-Ingredient Sauerkraut

Equipment Needed

  • 1 large crock pot with lid
  • Knife and cutting board
  • Food shredder or food processor
  • Fermentation weight (I use a stone, pre-washed in the dishwasher)
  • Potato masher or kraut pounder

Ingredients for Home-Made Sauerkraut

  • 1 medium head organic green cabbage, preferably with loose outer leaves
  • 2 organic carrots, sliced thinly
  • 2 teaspoons sea salt
  • Any brine leftover from previous sauerkraut batch (optional)

Directions

  1. Remove the loose three or four outer leaves of the cabbage and set aside for later.
  2. Cut the cabbage in quarters vertically. Remove the core from each quarter by slicing around it in an upside down V-shape.
  3. Slice the de-cored cabbage quarters in ¼” widths (or use food processor).
  4. Prepare carrots (by removing stems, ends, and skins) and thinly slice.
  5. Place prepared cabbage and carrots in crock pot.
  6. Add the sea salt.
  7. Mix it all together with clean hands. The desired taste will be well-seasoned but not overly salty. Add more salt if desired.I slice carrots into the cabbage for sauerkraut
  8. Press down the mixture with a potato masher (or kraut pounder) for about ten to fifteen minutes, or until the liquid leeches out between the prongs of the potato masher. This begins the birth of the brine.Press down the ingredients until the natural juices appear between the masher prongs
  9. Cover the mixture with the excess loose cabbage leaves ensuring complete coverage.
  10. If more liquid is needed, mix 1 T sea salt in 1 cup water and pour on top. I weigh down the sauerkraut with a stone
  11. Like my father, I add stone on top. His stone of course was much larger to suit the barrel size.
  12. Place lid securely on crock pot. Be sure the lid is NOT air tight, as the fermentation process requires “breathing room”. That’s why I love my crock pot so much. 🙂My beloved crockpot for sauerkraut
  13. Place in a secluded spot (like on top of a cupboard) at room-temperature location for seven days. That is my preferred length of time, but if you like softer sauerkraut, leave longer. Personally, I like crunchy sauerkraut.
  14. After seven days, remove lid, stone, cabbage leaves, and any mold.
  15. The sauerkraut is now ready to be placed into jars and refrigerated. Using clean hands, simply take handfuls of the sauerkraut and transfer into mason jars. After every couple of fistfuls, compact the cabbage into the jar with a fist.
  16. Top off the jars with any left-over brine from the bottom of the bowl.
  17. Put lids on the jars and place into fridge or cold storage. The cooler temperature will slow the fermentation process. A little bit of browning may occur on top, if the brine does not cover the kraut at some point. This is fine, but it can be thrown out if desired. Just be sure to cover the remaining kraut with brine by weighting it down. As I said earlier, add more salt brine solution in a ratio of 1 Tablespoon salt to 1 cup pure water, if required. I don’t recall if my father added more liquid, but he might have done so.

Yield: 4 pint jars

yield 4 pints of sauerkraut

If you have questions, please drop me a line in the comments below. Otherwise, I’d love to know how your sauerkraut turns out!

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Peanut Butter Cups

No matter how strict a diet I’m on, I still allow myself the occasional treat, whether a sweet, or whatever. But I also realize how important it is that the treats be organic, too, just like all my other food selections. I’ve worked diligently on my health since 2005 to get to where I am. From now on, I’ll guard my health by eating only organic. To allow myself an occasional treat is only reasonable, and I promised myself it will always be organic.

On the long road to restoring my gut health, I have learned a lot about our “conventional” food industry and what exactly it does to hurt a body. For example, all sugar, unless specifically labeled as “organic” is genetically modified, and will destroy your gut health. Sugar beets and other foods now contain the Bt-toxin. Years ago, the Bt-toxin could be washed off. But, thanks to genetic modification, it is now bred directly into the plant and will do to your gut what it does to bug guts: split their guts open and they die. Hard to believe that this toxic chemical is allowed in our food these days. Yet, the sad truth is, it is permitted, as long as we keep buying “conventional” produce. As a result, I’m allowing my food dollars to speak clearly about this important issue by buying organic food.

Before I knew better I used to like “conventional” peanut butter cups. After getting ill, I have gone without. Until now. I have now perfected my home-made peanut butter cups and here is the recipe for anyone who wishes to make this delicious and actually nutritious chocolate treat.

delicious peanut butter cups

Peanut Butter Cups

Ingredients

Chocolate
1/2 cup cocoa butter* (shredded)
1/2 cup virgin coconut oil
1/2 cup (raw) cocoa powder
1 tablespoon honey (or more for desired sweetness)
1/4 teaspoon vanilla (optional)

Filling
1 cup Peanut butter (chunky or creamy, as preferred)
Drop of vanilla (optional)

Directions

Line a regular 12-muffin pan with parchment muffin cups.
Melt ½ cup shredded cocoa butter, ½ cup coconut oil, ½ cup cocoa powder and 1 tablespoon of honey in a double-boiler (set a glass Pyrex measuring cup in a pot of simmering water on the stove, if you don’t have a double-boiler).
Pour 1 tablespoon of melted chocolate into each muffin cup for chocolate base.
Cool pan in fridge for 15 minutes or until hard.
Leave remainder of melted chocolate to simmer gently on stove.
Mix peanut butter so that oil is well blended.
Remove cooled chocolate muffin pan from fridge and set on icepack to keep chocolate base from melting while working with peanut butter and hot chocolate mixture.
Scoop ½ teaspoon into oiled palms (using coconut oil), form into a ball, then flatten into cooled chocolate bases.
Tip: make into “sandwiches” by flattening peanut butter right to edges of parchment or else leave room to surround peanut butter with chocolate edges, just like a real chocolate.
Pour remainder of chocolate mixture into parchment cups, making sure that all peanut butter is covered with chocolate.
Sprinkle lightly with sea salt.
Let cool in fridge.
Wrap individually for a quick snack.
Eat within 1 week.
Yield: 12 snacks.

* For best results, always use organic ingredients to avoid toxins and chemicals used by conventional farming methods.

organic produce has five-digit number starting with 9
Tip: A five-digit number beginning with a “9” in their product code means it is organic.

A five-digit number beginning with an “8” means it’s genetically-modified and contains harmful Bt-toxins.

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