Archive for the ‘Recipes: Gluten Free & Soy Free’ Category
Some time this week my son stopped eating bananas. It has happened before. Luckily the past boycotts haven’t lasted more than a week or two. However, in the short term, I have been collecting the peeled and barely eaten pieces of fruit and turning them into simple smoothies. Today’s recipe:
- H2O : 6 oz
- Hemp seeds : 2 Tbs
- Banana : 1
- Kale : 1 leaf
- Raw Honey : 1 Tbs
- Vanilla : Splash
Blend in high-powered blender and serve. If using regular blender, strain before serving. Even though my son is 19 months old, I use a bottle for smoothies(just cut the nipple hole bigger). It’s easier and less of mess than him trying to drink from a regular cup and I don’t have to ruin his sippy cups by making the holes big.
This is my favorite weather: crisp, cold, and sunny. The autumn light is dancing off the brightly colored leaves and much to my son’s delight, there are large orange gourds on nearly every doorstep. Sebastian turns 19 months today and to honor the occasion and his new absolute adoration of pumpkins, I decided to finally break out some autumnal recipes.
Pumpkin pie pudding is one of my favorite post long-run meals when the weather is chilly. Its combination of silky smooth and sweet and spicy makes it incredibly satisfying any time, but especially when you’ve worked up a good appetite! I probably eat it more for breakfast than I do for dessert.
The last two years I have made versions of pumpkin pie pudding countless times. In fact, I usually double it because I love it too much to eat just a little. I also think it gets better after a couple days in the fridge so the flavors intensify. I have a great affection for warm spices and love to grind my own. I didn’t add exact measurements because I rarely measure. I just like to shake and taste. Mix your own favorites and enjoy.
This recipe is incredibly versatile and can be made to accommodate any number of dietary restrictions. The following version is gluten free, soy free, dairy free and technically grain free. It calls for buckwheat, which is a pseudograin and contrary to its name, does not contain gluten. You could substitute any gluten free flour or pancake mix for the starch/buckwheat. I’ve added a vegan substitution for the eggs as well. And it makes a delicious sugar free dessert!
Pumpkin Pie Pudding
- 1 15 oz. can organic pumpkin
- 1 cup unsweetened coconut milk
- 1/2 cup unsweetened almond milk
- 2 eggs (or 2 Tbs chia seeds soaked 1/2 cup water- use the gelled water with or without the chia seeds)
- 2 Tbs virgin coconut oil
- 1/4 cup organic evaporated cane juice
- 1/4 cup potato or tapioca starch
- 1/4 cup buckwheat flour
- 1/8 tsp pure stevia powder**
- 1/2 tsp salt
- 2 tsp vanilla
- 1 Tbs cinnamon
- a few good shakes of allspice, ginger, nutmeg, and cloves*
Blend all ingredients in a blender, or whisk together by hand. Pour mixture into slow cooker and cook on low for approximately 5 hours. (depending on your crockpot, it might take a little longer or shorter). Let cool before servings.
*You can also sub pumpkin pie spice or any of your favorite warm spice combinations. Sometimes I add in a little sprinkle of cardamom too, especially if I’m low on allspice.
**To make this recipe sugar free, just increase the stevia to taste and omit the sugar
I don’t do well with grains. In fact, because of their effect on my digestion, I don’t eat them very often… (except for my long-standing vice: tortilla chips). The reason for my disharmony with grains could be due to my IBS, celiac disease, or my ancestral ‘O’ blood type. Whatever the cause, over the years I have learned that I feel better if I limit or omit them entirely. For some more information on nutrition-typing, you can take a free test on Dr. Mercola’s website.
These cookies are a recipe that my carb-loving toddler and husband love! I’ve realized that it’s easy for kids to end up with diets heavy in grains, sugar, and carbohydrates if you don’t make conscious choices to add in high quality fats and proteins. To make these cookies specific carbohydrate diet compliant, you can substitute raw honey for the evaporated cane juice and leave out one (or both) of the bananas. I will work on adding more grain-free, SCD, GAPS-friendly and anti-candida (Natalia Rose’s Detox for Women) recipes to this site. I love any excuse to add more coconut oil to my diet. Not only is it delicious and bakes superbly, but the medium chain fatty acids support thyroid function and aid in metabolism. Yummy.
Here is the recipe:
- 1/2 Cup Virgin Coconut Oil (plus more for greasing sheet)
- 1 Cup Coconut Flour
- 1 1/2 Cups Almond Meal or Almond Flour
- 2 Eggs
- 2 Very Ripe Bananas
- 1/2 Cup Evaporated Cane Juice
- 1 tsp Salt
- 2 tsp Vanilla
Combine ingredients in food processor. You may need to warm the coconut oil first if it’s too solid. Process until well combined- you don’t need to worry about over-mixing. Grease baking sheet with extra coconut oil. Drop by the spoonful. Cookies won’t spread while baking, so avoid making them too high or the centers won’t cook all the way. Bake in a 350 oven (325 convection) for 10-12 minutes.
I love sunflower seed butter, aka sunbutter. These tiny seeds are the most concentrated source of our body’s primary fat-soluble antioxidant: vitamin E. Vitamin E is a potent anti-inflammatory with great cardiovascular benefits, plus it’s wonderful for your skin! Interestingly enough, some of the symptoms of vitamin E deficiency are digestive problems and nutrient malabsoption. If you are like me, the last thing you need is another factor contributing to digestive woes or anemia.
Sunflower seed butter is a great nut-butter alternative for those with allergies or people looking to diversify the nutrient content of their diet. My son’s daycare is entirely “nut-free” so I use sunflower seed butter or tahini often as a sandwich-filler.
Unfortunately most of the store bought sunflower seed butter is expensive and contains added sugar. My favorite store bought variety is the Organic Sunbutter because it’s unsweetened and very creamy. However, I almost always end up whipping up my own version of the spread using a mix of roasted and raw sunflower seeds. Trader Joe’s carries one pound bags of roasted and unsalted sunflower seeds for less than $2.00! The salted sunflower seeds often have way too much salt to make a palatable butter. You can also roast your own if you like.
My simple recipe:
- 1 lb Roasted Unsalted Sunflower Seeds
- 1/2 Cup Raw Sunflower Seeds (hulled of course)
- 1-2 TBS Virgin Coconut Oil (you could sub any oil or try without as well)
Whir all ingredients like crazy in your trusty food processor. When making nut or seed butter, I’ve found that you just have to be patient. Sometimes you need a little more oil to get the spread going. You could also use a Vitamix or Blendtech type high speed blender. I prefer to use the food processor because it’s easier to get nut/seed butters out after you make them.
Kale is such a nutritional superstar that it has an ANDI score of 1000, meaning that it contains the highest nutrient content per calorie of any food (along with other leafy greens like collards, mustard greens, and watercress). In addition, it is an excellent source of the often overlooked Vitamin K, which is poised to become the next nutrient media darling, (move over Vitamin D).
Kale is truly a superfood, but it’s a cruciferous vegetable and should be cooked. Like soy, raw cruciferous vegetables contain goitrogens that disrupt thyroid function. While consumption of goitrogens by those with robust thyroids might not pose any harm, a large number of individuals have compromised, undiagnosed, or subclinical thyroid issues. The simple act of cooking lessens the presence of goitrogens, increases the bioavailability of some nutrients, and helps break down the insoluble fiber for easier digestion. This last point is especially helpful if you (like me) have difficulty breaking down roughage. It is also important to remember to consume good quality fats along with vegetables to ensure the absorption of fat soluble vitamins (A, D, E, and K).
- 16 oz Kale (frozen or fresh)
- 1/2 cup veg broth
- 1/3 cup raw brazil nuts
- 1 Tbs nutritional yeast
- 1 white or yellow onion
- 3-5 mushrooms*
- dash of granulated garlic
My husband and toddler likes this mixed in with quinoa. I like it thinned out as a base for soup. The possibilities are endless!
*I often use fancy dehydrated mushroom mixes and add them in with fresh mushrooms. Just rehydrate the mushrooms first to use in this recipe. To rehydrate, place mushrooms in a boil and cover with hot water. Let mushrooms sit for a couple hours before use. Alternatively you can cover with room temperature water and let sit overnight in the fridge. I’ve found that they often need a long soak time or they will be a bit rubbery.
Samantha at Color Wheel Meals is putting together an ebook full of fun and healthy recipe ideas for kids. I finally was able to send my recipe submissions to her recently. I realized it was a great excuse to actually write down some of my favorite dishes instead of always just mixing, baking, and cooking on intuition. I am very guilty of eye-balling and not following formalized directions! This creative outlet is undoubtedly what I love most about food. Making something delicious that is at the same time nourishing is such a great feeling of accomplishment!
And what better place to exercise unrestrained creativity than smoothie-making?
So here is one of my toddler son’s favorites. Blend all ingredients together and enjoy:
- 4-5 oz water
- 1 TBS hemp seeds
- 1-2 tsps bee pollen
- 2 dates
- 1-2 oz of unsweetened almond milk
- splash of vanilla extract
- large handful of baby spinach
I got the idea for “baby shakes” from Natalia Rose’s website. She has a wonderful community forum that I joined a few years ago. Now that my baby is a toddler (he turned one at the end of March!) and drinking from a sippy cup, I thought I’d create my own little nutrient-packed smoothies.
- 1/4 Cup sunflower seeds
- 1 Cup water (filtered if you need to)
- 4-5 Frozen strawberries (organic is best, conventional strawberries have tons of pesticides)
- 1/4 Frozen wild blueberries
- 1 tps raw local honey (omit if baby is less than 1 year)
Blend the sunflower seeds with the water at high speed first to make sunflower milk. (I find this really tastey by itself). Then add berries and honey. A high-powered blender (like a vitamix or blend-tec) makes this a much smoother, less seed-filled drink. If you don’t have a high-speed blender, you will probably need to strain out the seeds. I’m excited about starting smoothies and can’t wait to add some greens and avocados too!
*This probably goes without saying, but this recipe makes a yummy, nutrient-dense adult beverage as well!
Let me just start by saying that I LOVE granola. And in case you’ve been wondering about the name for my blog, it’s a reference to an old nickname of mine growing up. One of the hardest things over the years about being Gluten Free: encountering those big glass jars in coffeehouses filled with their house-made granola. I’ve concocted a number of different versions over the years. It lends itself well to my style in the kitchen… I prefer pours and splashes, pinches and spoonfuls over scientific measurements. Unlike a souffle, granola is more art than science. So don’t be afraid to experiment according to your tastes. That is all part of it’s rugged, satisfying beauty.
This time I decided to write down one of my favorite variations… it makes a very satisfying, fragrant and chunky snack. Dainty starchy sweets just don’t do it for me… which is why giving up oats was such a hardship. After having a bad reaction to GF oats a few years ago, I hadn’t tried them again until recently when standing in the Gluten-Free aisle at New Seasons, I picked up the GF Oats and read and saw that they were ELISA Tested. This convinced me to give them another shot. I’ve been really craving something something chewy and hearty lately… the perfect fiber-rich topping for coconut milk yogurt!
Mix dry ingredients in a large bowl with a big spoon:
- 6 Cups GF Oats (like Bob’s Red Mill or Gifts of Nature)
- 1 1/2 Cups Raw Buckwheat Groats
- 1 C Raw Walnut Halves, broken by hand into large pieces
- 1 C Coconut Flakes (I like the large flat flakes best)
- 1/2 C Raw Sunflower Seeds
- 1/2 C Raw, Unhulled Sesame Seeds
- 6 Tbs Chia Seeds
- 3 Tbs Cinamon
- 2 tps Ground Celtic Sea Salt
Whisk wet ingredients into a small sauce pan on low heat until well combined:
- 3/4 C Raw Local Honey (if you don’t eat honey you can sub Agave Nectar)
- 3/4 C Real Maple Syrup Grade B
- 1/2 C Virgin Coconut Oil*
- 1/4 C Expeller Pressed Oil (Canola, Sunflower, Grapeseed, Safflower)
- 1/4 C Almond milk (coconut or rice work too)
Pour the warmed wet-ingredient mixture over the dry ingredients and mix well with a big spoon. Spread batch evenly between two ungreased 9×13 cookie sheets. I use the silicone mats on my cookie sheets, but it isn’t necessary at all. Bake sheets at 325 F for 25 minutes. Remove from oven and stir granola to provide even browning. Place trays back in oven with bottom tray now on the top. Bake again at 225 for 12 minutes. If you want to add any dried fruit, add now. Bake another 10-12 minutes at 225 F. Turn off oven, open door and let sit for 30 minutes to an hour. This will make the granola harden enough to be chunky. When ready, break into chunks and put in storage containers. YUM!!
*If you are like my husband Ian and don’t like coconut, leave out the coconut flakes and substitute in Soy-Free Earthbalance for the Coconut Oil. If you do this, you probably won’t need to add the salt.
I got home earlier than usual after my acupuncture appointment today I decided to make my husband something for dessert. He is omitting gluten for two-weeks after years of my nudging. He has a number of digestive problems (we are perfect for each other), but his seem to be related to running and the jarring effect that it has on his intestines. Anyways, I just have always thought that it was worth him giving it a try. And talk about a change in lifestyle for a man who considers himself a foremost authority on bagels.
These treats are a much healthier alternative to the classic recipe. You could really add any nuts or dried fruit that you like, and even pieces of dark chocolate!
Brown Rice Almond Crispies
- 1 tsp virgin coconut oil
- 1 C Brown Rice Syrup (I like Lundberg
- 4 Tbs Almond Butter
- 2 tsp Vanilla
- 1/2 C Unhulled Sesame Seeds
- 1/3 C Almond Meal
- 6 C Brown Rice Cereal- Gluten Free (make sure you check b/c they often contain barley malt)
Put coconut oil in Large Pot on the stove on low heat. Add Syrup and almond butter and melt together. When fully combined, add in Sesame Seeds and Almond Meal. Turn heat off , add Vanilla, and stir well. Add in Cereal and mix to coat thoroughly. Wet hands and pat mixture into 9 x 13″ pan. Cool at room temperature to let set. Cut when cool.
For a more decadent dessert: melt dark chocolate in a double boiler (place bowl over pot of simmering water). Pour dark chocolate over the rice crispies and let cool to set up.
Last night I made Pumpkin Seed butter. I needed an iron boost… (this will be a whole other post) and pumpkin seeds are an excellent source of iron! So you may be asking yourself, what do you do with pumpkin seed butter? Well, just about anything that you would normally do with peanut or almond butter. I have a terrible habit of eating nut butters out of jars with spoons. I’ve been doing this since I was little. And I’ve gotten more than a few friends and roommates begrudgingly hooked on the habit over the years.
This pumpkin seed butter is an excellent additive to smoothies and also a great ingredient in raw energy bars like the ones in the Thrive Diet book. I like to make variations on Brendan Brazier’s bar recipes and keep them wrapped in wax paper in the freezer for snacking and quick breakfasts.
So to make the pumpkin seed butter…
Soak the desired amount of seeds for at least an hour. (you don’t HAVE to soak them, but they will blend easier and break down more easily in your digestive system).
- Add pumpkin seeds (2-3 cups) to food processor or high powered blender. (I love my 3HP K-Tech)
- Add sweetener to taste (suggestions include: local raw honey, raw agave, grade B maple syrup, or stevia)
- Add a few pinches of salt (use Celtic sea salt or Himalayan pink salt for added minerals)
- You may need to add a little coconut oil or water for added creaminess when blending especially if using stevia.
The chart above is from the World’s Healthiest Foods, they are a great resource for nutrition information on plant-based foods: www.whfoods.com