Acorn Squash and Apple Soup

Monday, November 14, 2016

Fall has finally arrived in the South. Summer just didn't want to leave this year. October 29th was my last beach day. Well, the last day of the season wearing a bathing suit and getting wet! I am fortunate to live near the beach so I love going year round and just walking on the beach.

Well, with the swimsuit packed away....I can finally get out my Fall sweaters and boots. Fall is my favorite season. It's just so refreshing after a long hot summer. Plus the colors that Fall weather brings are just amazing. Fall wouldn't be Fall without yummy seasonal soups. I love squash and this Acorn Squash and Apple soup just screams Fall! Acorn squash is rich in vitamins, minerals, dietary fiber and antioxidant compounds. Not to mention the nutritional benefits of apple in this soup too. You could easily use a butternut squash instead of an acorn squash in this recipe.

The Main Ingredients

#1-Peel the squash   #2-Cut squash in half   #3-Remove seeds   #4-Cut into cubes

Place all ingredients into crock pot and cook

When cooked, puree with an immersion blender or let cool and use an upright blender

The aroma is wonderful!

Acorn Squash and Apple Soup

2 cups chicken stock (vegetable stock for vegans)
2 cloves garlic, peeled and minced
2 carrots, peeled and diced
2 apples, cored and diced)
1 medium (uncooked) acorn squash, peeled, seeded and cubed (about 2 1/2 cups)
1 cup onion, diced
1/2 tsp sea salt
1/4 tsp fresh ground pepper
Pinch of cinnamon and nutmeg
Pinch of cayenne pepper (optional)
1/2 cup canned unsweetened coconut milk

-Add all the ingredients Except the coconut milk to the crock pot. Stir.
-Cook 6-8 hours on low or 3-4 hours on high, or until the squash is completely tender.
-Stir in the coconut milk.
-Puree with an immersion blender or transfer to an upright blender to puree.
-Taste and add additional salt, pepper and cayenne if desired.

Homemade Flea Powder

Tuesday, August 16, 2016

The Dog Days of Summer brought hot weather and fleas to our house. I did a post on homemade Flea Shampoo (here). To follow up with the shampoo, try this Flea Powder. It really works great. No chemicals, all natural ingredients. I found a product online with the exact ingredients that's selling for $45.00 for a small 8 oz. container. 

HOME USE: So much cheaper to make it yourself, especially if you happen to have a flea infestation in your home. In that case you will need to lightly dust your floors, furniture and all pet areas and bedding with the powder. Let it sit for 24 hours then vacuum up. Repeat this again once a week for four weeks. This powder work on fleas, ticks, mites, spiders, bed bugs and other creepy crawlies.

PET USE: For your pet, apply the flea powder to dry fur and work it down to the skin. A little goes a long way. For flea maintenance I put it on my dogs about once every three weeks. Of course if they get wet in the rain or are bathed then you would need to reapply. If your dog is infested with fleas you will need to apply the flea powder every other day because the fleas continually hatch. Keep applying until you no longer see tons of fleas. To understand the life cycle of the flea click (here).

How do you know if you have fleas in your carpets? Place a small dish with water and dish soap on the floor and place a small lamp or night light so that it will shine into the plate. Leave it on the floor overnight. If there are fleas in the carpet, they will be attracted to the light and jump in the soapy water and drown.

Let's check out the ingredients:

Diatomaceous Earth or DE

Food grade DE is the bug killer that you can eat! For real. People consume it for many health reasons. But here, we are using it to kill bugs. Any kind of bug that has an exoskeleton. Diatomaceous Earth is an off white, very fine powder that is the fossilized remains of marine phytoplankton. Microscopically these fossils are very sharp and will stick to the bugs and cause dehydration. To people and pets, the DE is just a very very fine powder. I've read that the DE powder can be used on farm animals for parasites too.

Neem Powder

Neem comes from the Neem tree. It has been used for thousands of years medicinally. It is used for wound healing, GI tract problems, boosts the immune system, promotes healthy skin and many other uses. When used for insects it disrupts the metamorphosis of the larvae.Thereby killing the larvae before they develop. It has moisturizing properties, so it is soothing to your pets skin, as the DE powder can be drying.

Yarrow Powder

Yarrow comes from a flower. It too has been used for thousands of years medicinally. It is said to help relieve fevers, shorten the duration of colds and flu, help with skin irritations and rashes. It is a natural wound healer. Yarrow is used in this flea powder because flea bites can cause skin irritation and some secondary infections. It has anti-inflammatory and anti-microbial properties.

Homemade Flea Powder

1 cup Food Grade Diatomateous Earth
1/2 cup Neem Powder
1/2 cup Yarrow Powder
Mix all ingredients and store in a jar. 

Dog Days of Summer = FLEAS

Monday, August 15, 2016
Here in the south, we definitely suffer each year from the Dog Days of Summer. August so far has not disappointed on this fact. Temperatures in the high 90's with the heat index over 100 degrees. Whew Wee...that's hot! Even the ocean water here is warm. No, I'm not complaining about that because I love the beach!

Kona giving me the look...."I don't want a bath"
The dog days of summer not only bring almost unbearable hot temperatures and humidity, they bring out the FLEAS! With two dogs in our house that could mean a hot mess. I don't like to give my dogs the prescription flea pills or oils. My dogs have had some adverse effects from those. I make my own Flea Shampoo. The essential oils I use are flea deterrents. There are several oils that fleas do not like. Rosemary, clove, eucalyptus, peppermint, tea tree just to name a few. This shampoo is for dogs only, not kitty cats.

Just FYI: The Dog Days of Summer actually have nothing to do with dogs. Some folks think it has to do with days that are so hot even the dogs can't handle the heat....which actually is true when those 100 degree days hit!

The dog days actually have to do with astronomy. The dog days refer to the dog star, Sirius, and its position in the heavens. To the Greeks and Romans, the “dog days” occurred around the day when Sirius appeared to rise just before the sun, in late July. They referred to these days as the hottest time of the year, a time that could bring fever, or even catastrophe.

Having an infestation of fleas in your house can definitely be considered a catastrophe. Try the following safe homemade shampoo to avoid any flea catastrophes.

Homemade Flea Shampoo
2 cups water
2 Tbs Dr. Bronner's Liquid Castile Soap
    (I used the Peppermint)
4 drops Lemongrass essential oil
    (Buy here)
4 drops Eucalyptus essential oil

Mix ingredients and put in a recycled shampoo bottle or a jar.

Wet your dog thoroughly starting at the head and neck and work toward their tail. Suds up with the flea shampoo well and leave on about 5 minutes. Rinse well.

Kona does not love a bath

The flea shampoo has worked well for me. I follow the flea shampoo with a homemade flea powder, which can be used on your furniture and carpets. It is safe around kids too. All ingredients are actually edible. Get the recipe (HERE)


Thursday, May 12, 2016
I went to visit my daughter last weekend and we went to the State Farmers Market. I was in hog heaven. I wish I took pictures to show you. We have a few little farmers markets here in our city but nothing compared to the State Farmers Market. The abundance of produce was amazing. The vibrant colors of the vegetables and fruits were just delicious to look at. All the strawberry farmers were giving out samples. Mmmm, so juicy and sweet. The plants from the Nursery vendors were just gorgeous. Hanging baskets full of petunias, geraniums, verbena, marigolds, impatiens and so many other beautiful flowers. I am a sucker for garden plants and flowers.

So anyway, we had a great time looking and buying produce and flowers.Then my daughter took me inside a huge building and more vendors. These sold mostly homemade goods. Jams, jellies, local honey, baked goods of every sort and just so much other stuff. My daughter HAD to have a lemonade. Homemade lemonade of course. I didn't want one because they usually add a lot of sugar and I don't care for that. My daughter ordered her Lemon-Lime-Orangeade and I watched the lady make it. She cut the lemon, lime and orange in half and squeezed the juice out of each. She filled a cup full of ice, poured the juice in and filled the cup to the top with water. She stuck a straw in it, gave it a little stir and $4 later my daughter had a delicious refreshing beverage! (no sugar added)
It really was refreshingly delicious. So I just wanted to share this easy to make, good for you beverage.
I use a manual juicer. I have an electric one but too much clean up involved.
Juice the lime, lemon and orange.
Fill glass with ice, add the juice, fill to the top with water!
AND...don't turn your back because the dog likes it too!

Homemade Lemon-Lime-Orangeade

Juice of 1/2 a lemon
Juice of 1/2 a lime 
Juice of 1/2 an orange

Fill a glass with ice. Add juice of fruit. Fill remainder of glass to top with water. Stir. Enjoy.
You can put some fruit slices in there too!

Chocolate Chia Seed Pudding

Thursday, April 28, 2016
 Ch-Ch-Ch-Chia-Chia.....remember that from the 70's? I never had a Chia Pet even though I always wanted one. But no worries, sprouts probably would have grossed me out back then. Not today though. I love to eat sprouts and I love chia seeds. I also love chocolate so why not put chocolate and chia seeds together! Chocolate Chia Seed Pudding!

I've come across a lot of chia seed recipes and they are pretty much all basically the same. You don't have to add cocoa, but like I said, I love chocolate. I also love to eat something totally yummy AND it be good for me! This is good for breakfast with fruit, nuts and seeds as a topping or served as a delicious dessert.

A 1 ounce (28 grams) serving of chia seeds is about 2 tablespoons. Look what's in that....

·        Dietary fiber (11g – 42% recommended daily value)
·        Protein (4.4g – 9% RDV)
·        Omega-3 fatty acids (4915 mg)
·        Omega-6 fatty acids (1620 mg)
·        Calcium (77 mg – 18% RDV)
·        Copper (0.1 mg – 3% RDV)
·        Phosphorus (265 mg – 27% RDV)
·        Potassium (44.8 mg – 1% RDV)
·        Zinc (1.0 mg – 7% RDV)

Chia seeds also...

·        Build Muscle and help with Weight Loss
·        Boost Your Energy and Metabolism
·        Loaded With Antioxidants
·        High In Quality Protein
·        Loaded With Omega-3 and Omega-6 Fatty Acids

·        They can absorb up to 10x their own weight in water. They can prolong hydration and improve nutrient absorption of electrolytes. This helps to slow digestion and keeps you feeling fuller longer and can help reduce sugar cravings.

Chia seeds also contain essential fatty acids alpha-linolenic and linoleic acid, mucin, strontium, Vitamins A, B, E, and D, and minerals including sulphur, iron, iodine,  magnesium, manganese, niacin, and thiamine.
This is chocked full of wonderful chia seeds. If you like a more creamy pudding then you would put all the ingredients into your high powered blender and blend away. I make a creamy avocado pudding (I'll post that soon), so for this one I don't blend the chia seeds, I just whisk everything together.

2 cups almond milk (Homemade Almond Milk)
1/3 cup chia seeds
1/2 tsp vanilla extract
3 Tbs pure maple syrup (or other sweetener)
1/4 tsp cinnamon
1/4 cup cocoa
dash sea salt

Put all ingredients into a bowl and whisk together. Pour into serving dishes and chill for at least four hours or overnight. Top with fruit.
*if you want a smooth pudding, put all ingredients into a blender and blend till smooth.

my Dash of Wisdom....start adding these tiny power house seeds into your diet. Add them to pudding, smoothies, salads, oatmeal, just about anything!

Best Gluten Free Chocolate Chip Cookies

Thursday, March 24, 2016

We are not totally gluten free in our home, but I do love to bake with gluten free flours. I love almond flour and almond meal. They are definitely a staple in my pantry. If you make your own almond milk, be sure to dry your leftover pulp into meal.
If you are gluten free then you will absolutely LOVE these chocolate chip cookies. The almond meal creates a moist, macaroon type texture. They taste so sweet but only have two tablespoons of honey as the sweetener.

With minimal and simple clean ingredients these cookies are a breeze to whip up. And they are easily made dairy free if you use dairy free chocolate chips!

This cookie scoop is one of my favorite kitchen utensils.  Ha! I just gave it away that I bake a lot of cookies. Yes I do! Using this scoop, this recipe makes exactly 12 cookies. Look at that moistness!

Perfectly scooped....well except for that one guy that got flipped over somehow.

Perfection right there folks! Since the recipe only makes a dozen, with only three of us in the house we divide them evenly and don't over do it! Eight for me and two each for them!! The recipe is easily doubled if you want more than a dozen. Not that I do that often.....

Best Gluten Free Chocolate Chip Cookies

1 cup + 1 Tbs. almond flour or meal
1/8 tsp. baking soda
1/8 tsp. sea salt
3 Tbs. virgin coconut oil - melted
2 Tbs. raw honey
1 tsp. vanilla extract
1 Tbs. milk (almond or coconut)
1/4 cup dark chocolate chips

Add flour, soda and salt to a small bowl. Then add remaining ingredients and stir well. Scoop onto ungreased cookie sheet. Bake at 375 degrees for 12 minutes.

my Dash of Wisdom... make this your go to chocolate chip cookie recipe. Gluten free, no refined flour or sugar and all wholesome good clean ingredients.

Are You Still Drinking Diet Soda?

Thursday, March 17, 2016
I'm on my soapbox today, so here goes. Are you still drinking diet soda? Oh, you say it's your "one" vice. Well, first of all, no one has just "one" vice. We are human and temptations are strong. Second of all, if I had just one vice it certainly wouldn't be drinking chemicals. Yes, basically that's what soda is. A can full of no nutrition what so ever and full of chemicals. So let's see what you are putting in your body when you drink soda.
  • Carbonated Water
  • High Fructose Corn Syrup (in regular soda)
  • Caramel Color
  • Phosphoric Acid
  • Natural Flavors (whatever that means)
  • Caffeine
  • Aspartame (NutraSweet)
  • Potassium Benzoate
  • Citric acid
The caramel color used in soda is made with ammonia and sulfites. It is made under high pressure and temperatures, and in the process contaminants like a cancer-causing agent called 4-methylimidazole can form. The levels of 4-MI are much higher in Diet Pepsi than in Diet Coke, according to testing by Consumer Reports.

Aspartame, the artificial sweetener, is a neurotoxin. " Its components easily transcend the
blood-brain barrier, interfering with normal nerve cell function.  This affects the glutathione and calcium mechanisms in place, destroying nerve cell integrity.  The methanol then breaks down into formaldehyde-formic acid components, which denaturizes/mutates the DNA" read the rest of this study and another here:FDA/GOV: Dangers of Aspartame  Aspartame/Neurotoxin

Diet soda is so acidic, it leeches the body of essential minerals.  Iodine is a key mineral for the thyroid to function.  A job of the thyroid is to regulate metabolism.  If the thyroid does not produce, metabolism usually slows down, causing weight gain.

I Drink Diet Soda To Lose Weight

Well that's a good excuse I suppose. Study after study has shown that diet soda can actually make you gain weight, increase your risk of metabolic syndrome and increases your risk of Type II Diabetes. study here: diet soda increases diabetes risk

Metabolic syndrome is a group of risk factors for disease that often occur together and raise your risk of diabetes, stroke and heart disease. Do you have at least three of the following:

  • Abdominal obesity (belly fat)
  • High fasting glucose
  • High triglycerides
  • Low HDL cholesterol
  • Elevated blood pressure

In a study published in the journal Circulation in 2008, which followed 9,514 people for 9 years, drinking artificially sweetened beverages was associated with a 34% greater risk of developing metabolic syndrome. study here: diet soda and metabolic syndrome

Are You Depressed or Moody?

There is an association between diet soda and depression and mood swings. Imagine that, considering aspartame is a neurotoxin. In a study of 263,925 adults aged 51-70, individuals who drank soda were 30% more likely to be diagnosed with depression over a period of 10 years. The link was stronger for diet soda than regular soda. study here: diet soda and depression

A study published in the American Journal of Clinical Nutrition discovered some pretty frightful facts that should make us all ditch diet drinks and products.

  • Diet sodas raised the risk of diabetes more than sugar-sweetened sodas!
  • Women who drank one 12-ounce diet soda had a 33 percent increased risk of type 2 diabetes and women who drank one 20-ounce soda had a 66 percent increased risk.
  • Women who drank diet sodas drank twice as much as those who drank sugar- sweetened sodas because artificial sweeteners are more addictive and are hundreds to thousands of times sweeter than regular sugar.
  • The average diet soda drinker consumes 3 diet drinks a day.
  • It will age you! Studies have shown that a regular soda habit has been linked to accelerated aging. If the long-term effects aren't enough to scare you, diet soda lowers your pH levels, which can cause acne and leave your skin looking dull and tired.
  • It alters your mood: The aspartame found in diet soda has been linked to headaches, dizzy spells, and even mood swings. It's especially potent in people with a predisposition for anxiety or depression.
  • It leads to weight gain: A University of Texas Health Science Center study found that the more diet sodas a person drank, the greater their risk of becoming overweight. Downing just two or more cans a day increased waistlines by 500 percent.
  • It increases your risk of heart attack: One University of Miami study found that people who drank diet soda every day were 44 percent more likely to suffer a heart attack than those who did not drink diet soda.
  • It will never quench your thirst as it dehydrates rather than hydrates your body. Therefore you will want another and another.....just like an addict!

So...... go ahead and keep drinking your COKA-KILLYA

and just FYI: Diet Mountain Dew may well be the riskiest diet soda because it has the greatest number of questionable additives. Not only does it contain aspartame, ace-K, and sucralose, but it also has more caffeine than most diet sodas, and it gets its color from yellow #5, Diet Mountain Dew also contains the emulsifier brominated vegetable oil (BVO) (which is banned in many countries), which has been shown to leave residues in body fat and the fat in the brain, liver, and other organs.

my Dash of Wisdom.... get off the diet sodas and soda in general. It's just not worth it! 

and one more thing before I get off my soapbox..... Don't give your children soda! You are setting them up for diabetes and other health issues.

Energy Bites

Thursday, March 3, 2016

Want a quick and simple snack that's actually good for you? ENERGY BITES! These little babies contain protein, fiber, carbohydrate, and omega-3's just to name a few. They are addictive, so eater beware.

Just 6 basic ingredients
These energy bites have just six basic ingredients. The great thing about these are you can put just about whatever you want in them. You could add some protein powder, superfoods powder, flaxseeds, ground oatmeal or other seeds. You can use whatever dried fruit you would like. I happened to only have craisins around when I made these (yes, they do have added sugar).

My youngest and I ran a 5K in February and the temperature was 38 cold windy degrees. And it was a polar plunge in the Atlantic Ocean......yep.....we opted out of that part! These little energy bites kept us going! No....I'm not a long distance runner so 3 miles, sorry, don't forget the tenth, the 3.1 miles was all I wanted to do on that frigid day.

Energy Bites

1/2 cup unsweetened coconut
1 cup nut butter (almond, peanut, etc)
1 cup chopped dried fruit
1/2 cup raw honey
1/4 tsp - rounded sea salt
2 Tbs chia seeds
Optional: 3 drops Wild Orange essential oil (I only use this brand)

Mix all ingredients together in a bowl.
Scoop out in 1/2 tsp size balls.
Roll and coat in unsweetened coconut.
Refrigerate in closed container.

Yields: about 4 dozen

German Chocolate Protein Bars

Thursday, February 18, 2016

Easy homemade copycat LARABAR

I love protein bars. As a healthy snack, after a workout or just a grab-n-go form of good nourishment. When I buy them, I like the brand LARABAR because of the basic ingredients and no additives. They can be expensive so I make them at home. They have limited ingredients and are super easy to make. 

The German Chocolate Protein Bars are probably my favorite because I'm basically addicted to dark chocolate.

Grind oats
Add all ingredients in food processor
Process until thoroughly mixed

Add water as needed so it forms a dough like consistency 
Press into dish and refrigerate for 2 hours

German Chocolate Protein Bars (LARABARS)

1 1/4 cup old fashioned oats
1/2 cup chocolate protein powder
1/4 cup cocoa powder
1 cup medjool dates pitted - about 9  (soak for 30 mn.)
3/4 cup pecans
3/4 cup unsweetened coconut
1 1/2 tsp vanilla 
1/2 tsp salt
1/4 + cup water
2 tbs chocolate chips (optional)

-Grind oats in food processor
-Add remaining ingredients
-Process till forms a soft dough (adding water if needed)
-Empty dough into pan lined with wax or parchment paper
-Spread and pat down with hand or spatula about 1/2" thick
-Refrigerate for 2+ hours
-Lift out of pan with paper and turn onto cutting board
-Cut into desired sized bars

Dash of Wisdom: Try them....You'll love them!

Valentine's Pink Smoothie

Friday, February 12, 2016

Love is in the air and in this scrumptious smoothie! The cashews make it so smooth and the dates add a wonderful sweetness. It is packed full of vitamins, minerals and electrolytes. A powerhouse breakfast smoothie that comes in around 450 calories (if your counting).

With superfood ingredients, this smoothie is a must try for you.

  • Potassium, magnesium, fiber, phosphorus, iron; vitamins A, B & C; beta-carotene, beta-cyanine; folic acid
  • Cleanse the body - works as a purifier for the blood
  • Lower blood pressure
  • Help your mental health - contain betaine, the same substance that is used in certain treatments of depression. It also contains trytophan, which relaxes the mind and creates a sense of well-being
  • Great mineral source, cashews contain 31% of the daily recommended value for copper, 23% for manganese, 20% for magnesium and 17% for phosphorus, and 12% of the daily recommended value for vitamin K 
  • Rich in anti-oxidants, vitamins and dietary fiber
  • Source of carotenes and vitamin-A
  • Minerals like copper, calcium, potassium, manganese and phosphorus
  • Help burn stored fat - the red coloring contains anthocyanins, which stimulate the burning of stored fat
  • Low in Calories – High in fiber
  • Ease inflammation
  • Lower cardiovascular disease
  • Flavonoids — which are responsible for the color and flavor of strawberries — lower the risk for heart disease
  • Contain potassium, vitamin K and magnesium which are important for bone health
Coconut Water
  • Source of B-complex vitamins such as riboflavin, niacin, thiamin, pyridoxine, and folates
  • Studies suggest that cytokinins in coconut water were found to have significant anti-ageing, anti-carcinogenic, and anti-thrombotic 
  • Very good amount of electrolyte potassium
  • Minerals like calcium, iron, manganese, magnesium, and zinc 
put all ingredients into high speed blender

that's a lot of pink going on in there!

Pink Smoothie

1 1/2 cup coconut water
2 medium carrots
1/4 raw beet (I quarter and freeze mine)
1/4 cup raw cashews (soaked)
1/4 cup dates - about 4 medjool dates (pitted)
2 tsp. vanilla extract
1 1/2 cup frozen strawberries

Put all ingredients in a high speed blender and blend for about 1 1/2 minutes.

Dash of Wisdom: Surprise your Valentine with this luscious smoothie for breakfast!

One of the first known uses of beets was by the ancient Romans, who used them medicinally as an aphrodisiac. And that’s the honest truth – science backs it up. Beets contain high amounts of boron, which is directly related to the production of human sex hormones. Who'd have thought?

Homemade Maple Cranberry Granola

Thursday, February 4, 2016
I love granola, especially when it is homemade. This granola is chocked full of nuts and seeds. Full of healthy protein, fiber, omega-3 fats, vitamins and other nutrients. Homemade granola is super easy and fast to make. If you are a whole foods eater then you should have all of the ingredients in your pantry. The thing about granola is you can put just about any nut, seed, dried fruit or spice in it that you have on hand. It's very versatile and easy to make substitutions.

I love this granola because you can break it off into chunks. You definitely end up with some "crumbled" granola, but I love to be able to just grab some chucks and munch away! Granola is so good to just snack on alone or my second favorite thing to do with it, top yogurt with it. You can eat granola like cereal with a little milk of your choice, top your overnight oats with it, top your hot oatmeal with it or make homemade Lara Bars with it (recipe coming soon). So many things you can do with granola.

This is an array of nuts and seeds that I like to put in granola. Love the pepita seeds (green pumpkin seeds). They pack a whallop of fiber, phosphorus, manganese, magnesium, zinc and iron.

Like I said, so easy to make. Just put all the dry ingredients into a bowl.

Add the wet ingredients and stir! Trust me, you will want to eat spoonfuls before you even bake it!

Spread it out on a parchment paper lined pan. (Don't forget the parchment me). You will love the aroma that fills your house as you bake this.

When it's done, let it cool....if you can resist not eating it hot.....and break into chucks.

You can freeze it for a couple of months or keep it in a sealed container for a couple of weeks. It won't last a couple of weeks though, it's that good! This jar is a birthday present for a friend.

Dash of Wisdom: Go ahead and make your own granola. It will be better and cheaper than store bought and much healthier.

Homemade Maple Cranberry Granola

1/2 cup almond flour/meal or grind oats to meal
1/2 cup almonds chopped
1/2 cup walnuts chopped
3/4 cup old fashioned oats
2/3 cup dried fruit - chopped (I used cranberries)
1/2 cup buckwheat groats
1/2 cup pepita seeds
1/8 cup sunflower seeds
1/4 cup mixed with hemp heart seeds and sesame seeds
1/3 cup unsweetened coconut
2 tsp. cinnamon - rounded
1/4 tsp. sea salt
1/4 cup pure maple syrup
1/4 cup coconut oil - melted
2 tsp. vanilla extract
*if you don't have all the different nuts and seeds then just add more of what you have

Preheat oven to 275 degrees.
Mix all dry ingredients in a bowl.  Add maple syrup, melted coconut oil, vanilla and stir well. Pour mixture onto parchment paper lined sheet pan and spread with spatula. Bake for 35-40 minutes.

This granola recipe is my adaptation of Angela Liddon's ultimate nutty granola clusters at My favorite vegan blogger.