Tammi Murphy, Author at Nourished Blessings

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So far Tammi Murphy has created 48 blog entries.

Coconut Cashew “Yogurt”

Coconut Cashew “Yogurt”

Ingredients 1 c. Soaked Organic Cashews 5-8 Soaked Organic Dates (pits removed) 2 c. Filtered Water 1/3 c. Organic Unsweetened Full Fat Shredded Coconut Pinch of Salt Instructions Soak cashews and dates for a few hours and drain any excess after soaking. Boil water and coconut until tender. Add cashews, dates, salt and half** of cooled coconut water mixture to blender. Blend until very smooth (run blender a few times). Additional coconut water may be needed to get it to the right consistency. I used about 1.5 cups here. It will thicken and set as it cools. Pour yogurt mixture into glass jar and refrigerate [...]

Coconut Cashew “Yogurt”Tammi Murphy2020-10-02T13:17:45-04:00

Magnesium Muffins (Egg-Free, Nut-Free, Grain-Free )

Magnesium Muffins (Egg-Free, Nut-Free, Grain-Free )

Early on in our journey, we were searching high and low for a natural source of magnesium that our son would actually consume. We landed on pumpkin seeds as they have some of the highest sources of magnesium found in whole food, but I struggled on how to get him to eat them…thus this “magnesium muffin” recipe was created. Using pumpkin seeds as the flour and pumpkin flesh as the base, gives new meaning to true pumpkin muffins. So why magnesium? Magnesium protects against glutamate damage, sits on the NMDA glutamate receptor, [...]

Magnesium Muffins (Egg-Free, Nut-Free, Grain-Free )Tammi Murphy2020-10-02T13:19:42-04:00

Beginner Green Smoothie

Beginner Green Smoothie

Early on, the thought of a green smoothie was about as exciting as a trip to the dentist. However, we quickly realized they weren't as bad as we had expected. We grew to love them. Whenever we have overnight guests, I nearly always make them a green smoothie, shock them with the green, and prove how good they are. The sweetness of the fruit does a great job of masking the bitterness of the greens. Green smoothies have been getting a bit of a bad reputation recently due to oxalate load, but it is essential to [...]

Beginner Green SmoothieTammi Murphy2020-10-06T13:52:20-04:00

Cold Fighting Pineapple Ginger Drink

Cold Fighting Pineapple Ginger Drink

Ingredients 1 to 1 1/2 cup fresh or frozen pineapple (fresh preferred) 1 inch piece of fresh ginger splash of water (more may be needed if using frozen pineapple) Plain (unflavored) carbonated water Instructions Blend pineapple, ginger and flat water in high powered blender. Once well combined, pour into cup with a 50/50 ratio of plain*** carbonated water (look for unflavored in a glass or plastic bottle to keep glutamate levels low…cans are often sprayed with MSG to hide the tin flavor). The pineapple really helps to mask the spice of the ginger. If you don’t [...]

Cold Fighting Pineapple Ginger DrinkTammi Murphy2019-09-25T13:07:18-04:00

Chocolate Covered Cherry Smoothie

Chocolate Covered Cherry Smoothie

Serves 2 Ingredients 1 c. raw cauliflower 1 1/2 c. raw kale or spinach (use dino kale if lower oxalate is needed) 1/2 large frozen* banana 1 1/2 c. frozen* pitted cherries 2 tbsp. raw cashews 2 tsp. cacao nibs (Amazon link for Navitas Cacao Nibs , Thrive Market link for Navitas Cacao Nibs) 3/4 – 1 c. filtered water (depending on desired thickness) Instructions Place cauliflower, greens and water in high powered blender and blend until well combined. Add remaining ingredients to cauliflower, greens & water mixture and blend until very smooth. Pour into glass cups and [...]

Chocolate Covered Cherry SmoothieTammi Murphy2020-10-02T13:21:51-04:00

Pomegranate, Orange & Raspberry Green Smoothie

Pomegranate, Orange & Raspberry Green Smoothie

Looking for another beginner smoothie? This nutrient packed smoothie can easily be adjusted as you evolve into a higher vegetable diet. Sipping on this will help repopulate the gut with good bacteria and provide an ample amount of magnesium, vitamins C & K and helps in detoxification. This anti-inflammatory drink also has neuroprotective effects and will help to balance neurotransmitters, including glutamate and GABA. Serves 2 Ingredients 2 c. Kale (use Dino kale for those needing lower oxalate) 1 c. Spinach (sub with Dino kale for those needing lower oxalate) 1/2 c. Pomegranate Seeds (fresh) 1/2 [...]

Pomegranate, Orange & Raspberry Green SmoothieTammi Murphy2020-10-02T13:23:04-04:00

Cashew Bread

Cashew Bread

Recipe adapted from the amazing Danielle Walker at, Against All Grain. I highly encourage her cookbooks; Delectable Paleo Recipes, Meals Made Simple & Celebrations. While all ingredients are not low glutamate, most can easily be adapted. While we don’t consume a lot of bread now, this recipe was essential in helping us transition away from processed foods. I would be cautious not to go overboard with the consumption of this bread. The amount of egg and nuts found in this can be problematic for some (especially if sensitive to oxalate) and may result in behavioral symptoms, including constipation. Ingredients 8 [...]

Cashew BreadTammi Murphy2020-10-02T13:27:44-04:00

Vegan Parmesan Cheese

Vegan Parmesan Cheese

There are just certain dishes where you need to incorporate the parmesan cheese flavor! We keep a batch of this in our freeze to step up some of our easy weeknight meals. We love this sprinkled over our yuca crust pizza, grain free spaghetti & meatballs, roasted artichoke hearts and anything that sounds good at the time. If you can tolerate nuts, you will want to try this! Ingredients 1 c. Organic Raw Macadamia Nuts 1/4 tsp. Himalayan Salt 1/4 tsp. Garlic granules* 1/4 tsp. Onion granules* Instructions Place all ingredients in a food processor and pulse until fine [...]

Vegan Parmesan CheeseTammi Murphy2020-10-02T13:28:45-04:00

Mayonnaise

Mayonnaise

Homemade vinegar-free mayonnaise has become a staple in our home. We primarily use it in salad dressing blends or as a base for chicken, egg, tuna and shrimp salads. If you can tolerate eggs, you may find this proves to be a great addition to your meals. My son loves it! […]

MayonnaiseTammi Murphy2020-10-02T13:30:07-04:00

Vegan Ricotta Cheese

Vegan Ricotta Cheese

We’ve found that one of the best ways for us to personally navigate the world of casein-free, is to incorporate the use cashews. Cashews have a cheesy creamy texture and can often taste like a creamy ricotta, depending on the seasonings used. This creamy cashew ricotta works well in many recipes and stores great in the freezer. It can also easily be grated on meals for the perfect finishing touch! […]

Vegan Ricotta CheeseTammi Murphy2020-10-02T13:31:12-04:00