photo by Marlaina Donato
photo by Marlaina Donato
MIKHAIL MAKOVKIN/
Shutterstock.com
SACRED SERVINGS
Fold in bananas. Fill muffin cups half to three- quarters full and bake for 25 to 30 minutes or until wooden toothpick comes out clean. Place muffin tin on wire rack and allow to cool for 15 minutes before removing each muffin by hand (avoid turning tin over to get muffins out, or the extra-moist, fruit-filled muffins might come apart).
Optional treat: Dip muffin tops into melted coconut oil and roll in coconut sugar or turbinado. Add a sprinkle of cinnamon.
Whole-Grain Dark
Chocolate-Banana Muffins Yields: 12 muffins
½ cup organic whole-wheat flour, siſted (protein-rich, gluten-free option: 1 cup organic brown rice flour and ½ cup organic soy flour or 1 cup organic brown rice flour and ½ cup garbanzo flour)
½ cup unsweetened cocoa powder ½ cup coconut sugar, evaporated cane juice or turbinado
½ tsp salt 3½ tsp fresh baking powder 1 cup water or unsweetened non-dairy milk (or half of each to make a cup)
2 tsp extra-virgin, cold-pressed olive oil or cold-pressed sunflower oil
2 organic eggs, beaten (for vegan option: ¼ to ½ cup unsweetened apple sauce)
2 tsp natural vanilla extract 1½ mashed ripe bananas 2 tsp molasses 1 tsp ground cinnamon ¼ tsp cloves ¼ tsp dried ginger 2 dashes of nutmeg 1 dash of allspice (optional)
Pre-heat oven to 400° F and grease muffin tin with sunflower or olive oil (or line with cupcake papers). Siſt flour and cocoa powder into bowl. Add baking powder, salt, sugar and spices; mix well. Combine water/ milk, vanilla, molasses, oil and eggs (or apple sauce), and add to dry mixture. Stir, liſting the spoon high with each stirring to get air into the mixture. Do not beat or overmix. Leave it a bit lumpy.
Spring Fever Salad with Flowers and Fruit
Yields: 4 servings
1 head romaine or green leaf lettuce 8 medium-large organic strawberries, thinly sliced, or 2 small packages of fresh organic raspberries
Handful of fresh, chemical-free flowers from the garden or store’s produce section: nasturtium, pansies and/or calendulas; gathered wild: spring violets and dandelion blooms
In-the-Bowl Dressing: Juice from one fresh tangerine 1 part organic apple cider vinegar to 2 parts avocado oil Dash of sea salt
Add avocado oil, apple cider vinegar and salt into a large bowl, swirl around twice. Tear (don’t chop) lettuce and add to the preliminary dressing. Squeeze tangerine juice over lettuce and toss lightly until well-dressed. Place strawberry slices over salad. Sprinkle (don’t toss) flowers on top or artfully place where desired. Serve immediately.
Moroccan-Spiced Red Lentil Soup
Yields: 4 servings
4 cups water 1½ cup red lentils 1 tsp sea salt 1 medium-size organic carrot, chopped in bite-size pieces
2 soſt, dried apricots, chopped, or 1 Tbsp golden raisins or 2 dates, chopped
¼ tsp ground cloves ¼ tsp ground turmeric ¼ tsp ground coriander seeds or ½ tsp crushed coriander seeds
½ tsp cinnamon ½ tsp coarsely ground black pepper 1 tsp smoked paprika 1 tsp crushed or ground cumin seeds 2 tsp extra-virgin, cold-pressed olive oil
Bring water, carrots, apricots and all spices and seasonings to boil. Add red lentils, stir once and set heat to low. Cover pot with lid. Cook for 20 to 25 minutes, remove from heat. Add olive oil and allow to sit for five minutes before serving.
Optional toppings for each bowl: finely chopped red onion, red pepper flakes, fresh cilantro and/or a sprinkle of turmeric.
Recipes by Marlaina Donato, author of several books and a composer. Connect at
AutumnEmbersMusic.com.
Natural Awakenings recommends
using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible.
May 2020 19
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