Joy’s Granola

Here in Zamora -2 1/2 hours from Vilcabamba, they don’t have that many interesting restaurants. So Joy brought us her home-made granola! Taken from ketodietapp, it’s a low-carb granola, and so amazingly good! There’s Joy, below, planning our next move in Zamora.

Recipe of the Day – Joy’s Granola

Ingredients (makes 6 cups)

1/4 cup pinenuts (34 g/ 1.2 oz)
1 1/4 cup whole almonds, skin on (179 g/ 6.3 oz)
1/4 cup cashews (45 g/ 1.6 oz)
1/4 cup slivered almonds (27 g/ 1 oz)
1/2 cup pecans (50 g/ 1.7 oz)
1/2 cup sunflower seeds (70 g/ 2.5 oz)
1/2 cup pepitas (65 g/ 2.3 oz)
1/4 cup sesame seeds (36 g/ 1.3 oz)
1/2 cup flax meal (75 g/ 2.6 oz)
1 cup shredded or shaved coconut, unsweetened (75 g/ 2.6 oz)
1/4 cup sugar-free maple syrup (85 g/ 3 oz) –
1/2 cup virgin coconut oil (120 ml/ 4 fl oz)
1/2 tsp vanilla powder
2 tsp orange zest (can be dried)
1/2 tsp cinnamon
1/4 tsp cardamom
1/4 – 1/2 tsp sea salt or pink Himalayan salt

1/4 c. cacao

optional – cacao nibs, raisins, bananas, strawberries

Pre-heat oven to 150 °C/ 300 °F. Combine all nuts, seeds and spices, except for the salt and orange zest, into a large bowl.
Melt the coconut oil in a small pan. Add the syrup and mix well. Pour melted ingredients into nut and seed mix and combine thoroughly.
Spread mixture out in an even layer onto a lined baking tray and bake for 60 minutes.
Stir every 15 minutes and keep a close eye on it after the 45 minute mark, it can easily go from toasted to scorched.
Once brown and crunchy, remove from oven and let cool. While still warm,  sprinkle sea salt and orange zest over granola and stir through. Once chilled, transfer into a jar or airtight container and keep at room temperature for up to a month.

Word of the Day – carbohidratos – carbohydrates

Tip of the Day – Good maple syrup is hard to find here, but they did have it at SuperMaxi in Loja!

Garlic Coconut White Sauce

I saw a package of White Sauce in the store, and as usual, thought I’d just go home and make it! Great for your gluten-free noodles and breads, pizzas, etc….!

Recipe of the Day – Garlic Coconut White Sauce

  • 2 T. Coconut Oil
  • 1 green onion, chopped fine
  • 3-4 cloves garlic
  • 1 tsp. fresh or dried herbs
  • 1 c. coconut cream
  • 1 tsp. miso paste or soy sauce
  • pinch salt
  1. In a small saucepan over medium heat, melt the oil. Reduce the heat and add the onions and garlic. Simmer 10 minutes until tender.

  2. Allow to simmer for 3-4 minutes or until tender Add the cream , miso, herbs and salt and stir until smooth. Blend, if you like it more creamy.

  3. Store in a sealed jar or container in fridge for up to 2 weeks.

    Word of the Day – salsa, sauce

Tip of the Day – A lot of my friends would use butter or ghee in this recipe.

M’s Black Beans and Sprouted Rice

M – “This turned out surprisingly good! Sounds normal but it was so tasty. Not sure why. Guacamole on the side helped too. “

Mary DelaneyRecipe of the Day – M’s Black Beans and Rice


1 c roasted corn

2 roasted garlic

1 pkg roasted mushrooms

2-3 diced tomatoes

2 cups sprouted rice cooked in veg broth

1 double can rinsed black beans

1-2 cups Diced spinach

Cilantro diced

1 tbsp Green onion diced

Chipotle in adobo sauce to taste

Juice of 1 1/2 limes


Garlic powder

Celery salt

Sides: guacamole and grated cheddar


Word of the Day – observar – to observe

Tip of the day -M – Oh I also put in a cup of chickpeas that had been roasted in a sauce of chipotle in adobo sauce, nutritional yeast and water.”

Broccoli Soup with Hemp Seed Milk

I added hemp milk to this broccoli soup to make it thick and creamy, Boy, was it good! So nice to have a different taste!

Recipe of the Day – Hemp Broccoli Soup

2 medium potatoes, peeled and diced

1 yellow carrot

2 white carrots
4 c.broccoli florets
1/2 c. hemp milk

1 T. coconut oil

1 white onion, chopped

1 clove garlic, minced
1/2 tsp. black pepper
1/4 tsp. nutmeg


Heat the oil in a large saucepan over medium heat. Add the onions and 1/2 teaspoon salt and cook until light brown, about 7 minutes. Add the garlic and pepper and cook for 5 minutes. Add the potatoes and carrots,water and salt,  and bring to a boil. Lower the heat to medium, then cover and cook until the potatoes and carrots are tender, about 15 minutes. Add the broccoli, cover and cook until the broccoli is bright green, about 5 minutes.

Transfer half the soup to a blender; leaving it half chunky; add the hemp milk and puree until smooth. Add water if needed to adjust consistency and add salt and pepper to taste.

Word/phrase of the Day – como quieres – as you like

Tip of the Day – You could add nutritional yeast to this soup, too, giving it a cheesier taste, if you like.

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Cherry or Berry Ice Cream

Okay, Tiko and I took the trash to the curb, and hung it in a tree, as we do every Friday, and have done for three years. A little grocery bag fuil, as befits a single lady. But today, as I was doing the afternoon watering, the bag was in my driveway, what? Inside my gate, still tied up. Did he jump up and pull it down and bring it back? Not impossible but awfully strange!

Recipe of the Day – Cherry or Berry Ice Cream


2 C cherries, pitted , or berries

2 c. coconut milk

1/4 C coconut syrup or honey

juice and zest from 1 lemon

2 T.  arrowroot powder or chia seeds

pinch Salt

DIRECTIONS: Place the pitted cherries or berries in a food processor or blender and pulse until desired consistency. A little chunky is nice.In a large mixing bowl, whisk together coconut milk, coconut syrup or honey, lemon juice and zest, arrowroot powder, and salt.
Add in the cherries and stir until evenly combined.Pour into your ice cream maker, and process according to manufacturer’s directions.
Serve  right away or freeze for later in a freezer safe jar with a lid.

Word of the Day – helado – ice cream

Tip of the Day – Full of good fats from coconut milk, loaded with vitamin C from the zest and juice of lemon, and loaded with the health-promoting nutrients, is this cherry or berry ice cream.

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Lemon Polenta Cake

“Are we camping again,” Tiko, my dog asks? “Oh, good. Because, you know, Dorothy, I’m always camping. i know where to find water, how to sleep and eat in the forest, and how to go pee. I will guard you. And I like it when you camp with me.”

Recipe of the Day –
Lemon Polenta Cake
2/3 c. polenta or yellow corn meal
1 3/4 c. Ground oats
1 1/2 tsp baking powder
1/4 tsp. salt
14 T. Coconut oil
1 c. Coconut sugar
3 eggs, whisked or 3 T. Flax seeds soaked in 9 T. Water
zest of 1 large lemon
juice of 1 large lemon
1/2 c. plus 2 T. Coconut sugar
Preheat oven to 350F. Line the bottom of a springform pan with parchment paper and oil th sides with coconut oil,
1) Whisk together the polenta, oats, baking powder and salt in a medium bowl, and set aside.
2) Melt the oil and sugar in a saucepan over low heat. Place flax or Crack eggs into bowl and beat gently.
3) Working in stages, gently mix together 1/3 of the oil mixture, 1/3 of the dry ingre
dients, and 1/3 of the beaten eggs. Repeat this process twice more with the remaining ingredients, until all ingredients are just incorporated.
4) Fold in lemon zest, and pour batter into prepared pan.
5) Just before the cake is finished – after about 30 minutes of baking – make the glaze. Heat lemon juice and sugar in a small saucepan over medium heat, stirring occasionally until the sugar is dissolved.
6) While the cake is still hot, use a toothpick to poke small holes all over the cake. Spoon the glaze evenly over the cake, and spread as necessary. Run a knife around the edges of the pan to precent sticking, before you release it. Warm slightly.

Word/Phrase of the Day – mi – my

Tip of the Day – You can do this cake while camping, by cooking over a low heat in a covered skillet. It works!

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Q&A: Voting for Foreigners

There’s this one gringo in town who keeps telling me I have to vote in the Ecuador elections, coming up in two days, or I will have to pay a penalty, It wasn’t unit l. I asked an Ecuadorian that I got the answer, ha ha! -“You should look on the internet,” he said!

Q: Can I, should I vote as a foreigner in Ecuador? If I don’t, will be imposed a penalty fee?

A: From the Consejo Nacional Electoral, 1158 Tarqui y Sangurima in Cuenca, Centro.  Foreigners can vote five years after being granted the cédula, and not before. When you are 65, it is optional.”

That’s how the law stands right now. And I’ve only been here 2 1/2 years, so there you go! You can go to this site and see if your name appears as a registered voter. i have a voter registration card but my name didn’t show up.

Go to to… . Put in your cédula number and fill in your last name, followed by your first name as it appears on your cédula. It will tell you what your voting place is. If you are registered, you can vote. If it doesn’t recognize you, you are not registered.


Papaya Banana Muffins

Is that another papaya ready on the tree? Uh, oh.” I caught myself saying, uh, oh. Frozen papaya, dried papaya, papaya salads and smoothies, papaya for Tiko, seeds for me, what else is there? Papaya Banana Muffins!

Recipe of the Day – Papaya Banana Muffins

2 c. gluten-free flour
1 c. panela or coconut crystals

1 tsp. baking powder
1 c. mashed papaya
2 mashed bananas
2 eggs, lightly whisked, or 2 T. chia seeds
1/4 c. coconut oil, melted
½ c. walnuts or macadamias, coarsely chopped

1/2 c. more  chopped papaya, extra


Preheat oven to 350 degrees F. Use coconut oil to oil the pan, including the base and sides of a loaf pan.

Combine the flour, sugar and baking powder in a large bowl.

Combine mashed papaya, banana and eggs in a small bowl. Add to the flour mixture with the nuts, oil and extra papaya and gently stir until just combined. Spoon into the prepared pan and smooth the surface with the back of a spoon. Bake for 1 hour or until a knife inserted in the center comes out clean. Remove from oven. Set aside for 10 minutes before turning onto a wire rack to cool. Top with coconut and/or cacao nibs while cooling.

Cut into thick slices. Serve warm or at room temperature.

Word of the Day – temperaturatemperature

Tip  of the Day -For pancakes, using this same recipe,  heat a lightly greased large non-stick frying pan over low to medium heat. Cook 2–3 tablespoons of the mixture per hotcake, in batches, for 2–3 minutes each side or until puffed and golden. Transfer to warm serving plates and serve with berries, honey or syrup.

Veggie Sloppy Joe’s

What’s that? A high-piercing, shrieking noise, rhythmically hitting the darkness. “Is that a squeaky child’s toy? It’s so rhythmical.” At 9:30 p.m. I finally jumped up, grabbed the flashlight, and stood on the edge of the porch. As soon as the sound hit, I turned my flashlight directly high on the tree, right on the spot. And there, looking right at me, was a big, round, tan and white owl, with some black on him. Wow,  what a gift that he didn’t move. And then, he took off, with that big, beautiful rush of long, long owl wings. And I thought, after that, that he might not come back. But there he was, 4:15 a.m, the next morning. Not surprising, as the animals here are so fearless. They own this land, and they’re not afraid,

Recipe of the Day – Sloppy Joes

These are the sweet, good-for-you version of the classic Sloppy Joes, made vegetarian stye. The mushrooms and walnuts give them a meaty taste. The sweet raw ketchup adds the kick!


1/2 c. walnuts
1/4 of a red bell pepper
1 tsp. onion powder
1 carrot
1 stalk celery
1 clove garlic
1 1/2 c. mushrooms

Chop in the food processor. Add raw ketchup by hand:

Raw Ketchup:
8 sundried tomatoes
2 tomatoes
1/2 c. honey
1 T. Bragg’s amino acids, Nama Shoyu or Crystal Aminos
1/4 inch tamarind or 1/4 c. soaked raisins
1 T. apple cider vinegar
1 tsp. onion powder
1 T. olive oil
1/2 tsp. each or rosemary, salt, chili powder, oregano, cayenne

Directions: Blend. Stir into vegetable-walnut mixture. Pour on top of lettuce wraps, beet leaves or sprouted buns.

Word of the Day – buho – owl

Tip of the Day – For the buns, use lettuce or beet leaves, or make sprouted wheat/rye buns – see Essene Bread recipe on blog or youtube.
(4 c. sprouted wheat/rye + 2 1/2 tsp. each of caraway, dill and Italian herbs, 1/4 c. Bragg’s, 1/4 c. coconut nectar – Dehydrate 105 degrees for 4-8 hours.)