True Balance Bulletin

Aimee K. Hockett, MS

SWAP Foods

Summer Raspberry Shrimp Salad with Everything SWAP Breadsticks
Prep Time
15 mins
Cook Time
10 mins
Total Time
25 mins
 
Ingredients
  • Shrimp (peeled, deveined) use amount desired, I used about 1/2-1 cup
  • 1/4 tsp Garlic powder
  • 1/4 tsp Onion powder
  • 1/4 tsp Chili powder
  • 1/4 tsp Smoked paprika
  • dash Salt (I used lava salt)
  • dash Cayenne pepper
  • dash Cracked black pepper
  • 1 tsp Sesame oil untoasted and unfiltered
  • Greens- arugula, baby kale
  • 1/4 cup Raw pumpkin seeds
  • 1 Garlic scape (or jalepeno) thinly sliced
  • 1 Apricot sliced
  • 1-2 Radishes sliced
  • 1 Everything flavored swapple toasted and cut into croutons or breadsticks
Instructions
  1. Toss shrimp with spices and sesame oil. 

  2. Cook in your desired method- I broiled mine in the toaster oven for about 10-15 minutes.

  3. Wash and dry greens. Toss with shrimp, garlic scape, pumpkin seeds, apricot and radishes.

  4. Drizzle with raspberry vinaigrette. Enjoy!

Raspberry Vinaigrette
Prep Time
5 mins
 
Ingredients
  • 1/2 cup Raspberries
  • 1/2 cup Oil I used untoasted, unfiltered sesame oil
  • Juice from 1 lemon
  • 1/2 tsp salt I used lava salt
  • dash tarragon
  • dash cracked black pepper
  • dash ginger
  • dash cumin
  • 1/4 tsp mustard
Instructions
  1. Add all ingredients in a bowl and beat with a fork or wish until smooth and the oil is emulsified with the lemon juice. 

I consider it an art if a salad can be made into a dish that is totally satisfying, where you just lay back and sigh in bliss when you have finished eating. This summer I have been eating less salads than I normally do because I haven’t found them as fulfilling as I would like. This salad, paired with everything flavored breadsticks is completely blissful. Filled with protein from the shrimp, healthy fats from olive oil, fantastic and energizing carbohydrates from the yuca in the waffle and all the veggies. Fresh summer apricots and a raspberry vinaigrette add a freshness that makes this meal easy and light for the days when it is too hot to turn on the oven. If you are not on the east coast and cannot get your hands on these glorious waffles, try this recipe and sprinkle on a little bit of everything flavored spices. You won’t regret it and your taste buds will not forget it! 

Zesty Shrimp Salad with Raspberry Vinaigrette

Tomato Swapple Sandwich

Tomato Swapple Sandwich
Prep Time
5 mins
 
Servings: 1
Ingredients
  • 1 Tomato Pizza Swapple Toasted
  • Your favorite cream cheese spread (I used Kite Hill Chive Almond Based Cream Cheese)
  • 1-3 drops Toasted Sesame oil
  • slices Farm or garden fresh tomato slices
  • Farm or garden fresh romaine or greens
  • dash dried dill
  • garlic scape slices
  • cracked pepper to taste
  • salt to taste
Instructions
  1. Toast your tomato swapple.

  2. Slather on your choice of cream cheese and add your sesame oil and dill, spreading it around in the cream cheese.

  3. Add your toppings, salt and pepper. Enjoy!

The one thing I struggled with the most when changing my diet was that I severely missed bagels and sandwiches, and bagel sandwiches. When I found these tomato swapples I ran home with them to make everything from my beloved sundried tomato bagel sandwiches to pizza. This has been my absolute favorite, easy summer sandwich by far! Open faced with all the farmer’s market glory to top it off. I definitely made a second one right after devouring this, practically drooling every second. This was another, incredibly blissful and light option. Eating light does NOT mean that you have to sacrifice feeling full and satiated.

Everything Cream Cheese Tomato Sandwich

Cinnamon Toast with Vanilla Bean Honey Ghee

Cinnamon SWAP toast with vanilla bean honey ghee
Prep Time
5 mins
 
Servings: 2
Ingredients
  • 1-2 cinnamon swapples toasted
  • 1 tsp ghee or coconut oil
  • 1 tsp raw honey
  • 1/4 tsp vanilla bean powder (or vanilla extract)
  • dash salt
Instructions
  1. Toast your swapples.

  2. Mix oil, honey, vanilla and salt.

  3. Slather on when hot. Enjoy!

This waffle has been my favorite since I first discovered them. Sometimes you just want a sweet treat without a lot of sugar. A bit of veggie can balance out that sweet tooth, provide healthy carbs and nutrients that slow your absorption of the minimal amounts of honey on top. It is the perfect energizing breakfast or late night snack to heat up and slather on some coconut oil or ghee. Cinnamon and vanilla have always been my favorite flavors, so I usually eat these with just a little bit of healthy fats and probiotic rich raw honey or mushy dates. Feel free to use the french toast recipe listed below for this one, because it is one amazing little breakfast or snack. It has become a staple in my freezer!

Vanilla Bean Honey Ghee Spread

Blueberry French Toast

Blueberry SWAP French Toast
Prep Time
5 mins
Cook Time
5 mins
Total Time
10 mins
 
Ingredients
  • 2 blueberry swapples defrosted
  • 1 egg
  • 3 tbsp coconut milk, yogurt or 1/2 + 1/2 of both
  • dash salt
  • dash cinnamon, ginger, nutmeg, cumin optional
  • 1 tsp vanilla extract
  • 1 tsp coconut sugar
  • ghee or coconut oil for frying
Instructions
  1. Defrost 2 waffles in the microwave, until warm and soft. 

  2. Poke a few holes in the waffle for maximum french toast absorption.

  3. Beat all ingredients together.

  4. Submerge waffles in the mixture and let sit for 1-2 minutes.

  5. Heat small frying pan on medium-low and let it heat for 1-2 minutes.

  6. Add 1-2 teaspoons of oil and let it warm.

  7. Place your waffle french toast and let each side cook for 2-4 minutes, until golden brown. Enjoy with fresh berries!

You know those blueberry ego waffles that are somehow just SO GOOD compared to all blueberry waffles, even homemade? I don’t know how they do it (chemicals?), but I REALLY don’t know how Rebecca did this one. No joke, Rebecca just knows my cravings. I wake up wanting something random, and BOOM, she has posted it on instagram. I thought it was just coincidence before I realized it was fate when, after YEARS of not a thought about those blueberry waffles, I had an intense craving for them. The same day, without my knowledge, she launched her premier of these babies. Of course, I told her I desperately need to get my hands on them. They are perfect, exactly like I remember them. Now, I will give some credit for this recipe to Rebecca because she tipped me off that these made fantastic french toast. Another treat I had been missing. Boy was she right again. Super fast gluten free french toast that actually holds up and doesn’t fall apart or burn in the pan.

Blueberry french toast

Grain Free Granola

Grain Free Granola
Prep Time
15 mins
 
Course: Breakfast, Snack
Servings: 10
Ingredients
  • 6 cups nut pulp or almond meal/flour (I use leftovers from homemade nut milk)
  • 6 whole/raw brazil nuts
  • 1 cup/whole/raw almonds
  • 4-6 whole/pitted medjool dates
  • 1 tbsp raw honey
  • 1-2 tbsp non alcoholic vanilla extract
  • 1 tbsp ghee
  • 2 tbsp untoasted, unfiltered sesame oil
  • 2 tbsp coconut oil
  • spices to taste (I used cinnamon, cumin, nutmeg)
  • 1/2 tsp salt (more or less to taste)
  • 1 cup/whole/raw pecans
  • 1/2 cup coconut flakes
  • 1/4 cup flax meal
  • 1/4 cup hemp seeds
  • 1/4 cup chia seeds
Instructions
  1. Pulse almond/nut meal in your food processor. If you are using almond flour, you may want to add about 2 tablespoons of water. The nut pulp I used was frozen and still contained some moisture from when I made nut milk. 

  2. Add brazil nuts, almonds, dates, honey, vanilla, oils, spices and salt to your food processor. Process until nuts are roughly chopped and ingredients are well incorporated.

  3. Add the remaining ingredients and stir with a spatula or spoon.

  4. Spread onto your parchment or dehydrator sheet evenly. Press in to compress the granola so it is not too crumbly.

  5. If using a dehydrator, place a mesh screen on top and add something heavy like a big platter or glass baking pan.

  6. Set your dehydrator to 110 degrees Fahrenheit and let it set for 18-24 hours. Check periodically the center for moisture. 

  7. Once the edges are dry but not firm and crumbly, gently turn over your granola so it dehydrates evenly.

  8. Turn up the temperature to around 135 degrees Fahrenheit and let it finish for about 4 or more hours.

  9. Once you notice the center is completely dry and firm, it is ready!

Recipe Notes

If you are making this in the oven and do not have a dehydrator, you may want to separate it into two blocks instead of one. That way it will dry out more evenly. Turn on your oven to the lowest setting, around 200 degrees fahrenheit or less and let it rest for several hours. Periodically check the dryness and if any browning occurs. For evenness, you may want to prop your oven open slightly and periodically rotate the granola.

Grain Free Granola
Prep Time
15 mins
 
Course: Breakfast, Snack
Servings: 10
Ingredients
  • 6 cups nut pulp or almond meal/flour (I use leftovers from homemade nut milk)
  • 6 whole/raw brazil nuts
  • 1 cup/whole/raw almonds
  • 4-6 whole/pitted medjool dates
  • 1 tbsp raw honey
  • 1-2 tbsp non alcoholic vanilla extract
  • 1 tbsp ghee
  • 2 tbsp untoasted, unfiltered sesame oil
  • 2 tbsp coconut oil
  • spices to taste (I used cinnamon, cumin, nutmeg)
  • 1/2 tsp salt (more or less to taste)
  • 1 cup/whole/raw pecans
  • 1/2 cup coconut flakes
  • 1/4 cup flax meal
  • 1/4 cup hemp seeds
  • 1/4 cup chia seeds
Instructions
  1. Pulse almond/nut meal in your food processor. If you are using almond flour, you may want to add about 2 tablespoons of water. The nut pulp I used was frozen and still contained some moisture from when I made nut milk. 

  2. Add brazil nuts, almonds, dates, honey, vanilla, oils, spices and salt to your food processor. Process until nuts are roughly chopped and ingredients are well incorporated.

  3. Add the remaining ingredients and stir with a spatula or spoon.

  4. Spread onto your parchment or dehydrator sheet evenly. Press in to compress the granola so it is not too crumbly.

  5. If using a dehydrator, place a mesh screen on top and add something heavy like a big platter or glass baking pan.

  6. Set your dehydrator to 110 degrees Fahrenheit and let it set for 18-24 hours. Check periodically the center for moisture. 

  7. Once the edges are dry but not firm and crumbly, gently turn over your granola so it dehydrates evenly.

  8. Turn up the temperature to around 135 degrees Fahrenheit and let it finish for about 4 or more hours.

  9. Once you notice the center is completely dry and firm, it is ready!

Recipe Notes

If you are making this in the oven and do not have a dehydrator, you may want to separate it into two blocks instead of one. That way it will dry out more evenly. Turn on your oven to the lowest setting, around 200 degrees fahrenheit or less and let it rest for several hours. Periodically check the dryness and if any browning occurs. For evenness, you may want to prop your oven open slightly and periodically rotate the granola.

Grain Free Granola