KETO FRIENDLY PANCAKES

I’ve been hearing a lot about a Keto Diet and thought “Well why not give it a try”. Before I embark on a full-fledged diet change I always experiment with recipes and if they pass the fussy husband test I add them to the list of select meals that make up the menu I choose from.

These passed the fussy husband test and its easy to make in the blender.

KETO FRIENDLY PANCAKES

KETO FRIENDLY PANCAKES

INGREDIENTS:

4 oz. full fat organic cream cheese

4 large organic eggs

½ cup plus 1 Tbsp. coconut flour

1 ¼ cups organic milk kefir or buttermilk or coconut milk kefir

½ tsp. cinnamon

DIRECTIONS:

Put all ingredients into the blender and blend until smooth.

Heat griddle and coat surface with coconut oil. Pour batter onto griddle surface. Each pancake should be about 2-3 tablespoons of batter for optimal cooking. Cook 3-4 minutes on one side and gently flip and cook 3 minutes more. Serve with real organic butter and real pure maple syrup.

Enjoy! Here is one of my favorite quotes to start your day!!

“Peace is not the absence of turmoil but the presence of God”

 

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CREAMY COCONUT MILK PIE IN A SPROUTED QUINOA FLOUR CRUST

I’m new to sprouting grain but became interested after reading about the health benefits. Since I started experimenting with malting for making my home brewed beer sprouting grain just seemed like an extension. I looked through my pantry and found a bag of organic quinoa and thought “Why Not!” So I sprouted the quinoa, then dried it in my dehydrator and then ground it into flour. The flour had a wonderful buttery nutty aroma that sent thoughts of wonderful possibilities running through my mind. I decided to make it into a pie crust. It turned out so light and flakey and flavorful that it could stand alone without any filling at all. BUT fill it I did. I paired it with a creamy coconut milk filling topped with a light fluffy meringue. Mmmmm delish. Another Happy Accident!!!

creamy coconut milk pie
creamy coconut milk pie

CREAMY COCONUT MILK PIE IN A SPROUTED QUINOA FLOUR CRUST

Crust:

Ingredients:

1/2 cup organic unbleached flour

1/2 cup organic sprouted quinoa flour (made in advance)

1/2 cup organic coconut oil (keep cool so it stays solid)

1/2 teaspoon sea salt

1/4 teaspoon organic apple cider vinegar

1/4 cup non-chlorinated water (very cold)

Preparation:

First of all I chilled all of my bowls and utensils prior to starting my crust preparation. Sift together all dry ingredients then cut in coconut oil with a pastry cutter or fork until crumbly. Add the apple cider vinegar to the cold water. Mix the cold water gradually into the flour mix until it forms a ball. Roll out dough on parchment paper to form desired size circle keeping rolling pin well floured.. Gently use parchment to fold crust over. Be careful as dough is delicate. Transfer crust to pie plate and unfold and trim edges. Bake at 350 degrees F. for 15 minutes. Remove from oven and cool. Makes 1 – 9 inch deep dish pie crust.

sprouted-quinoa-flour-crust-1sprouted-quinoa-flour-crust-2

 

Filling:

Ingredients:

2/3 cup granulated raw sugar

1/3 cup organic unbleached flour

1 13.5 oz can coconut milk

1 1/2 cups organic whole milk

1   tablespoon butter

1/4 teaspoon coconut extract

3 organic egg yolks (beaten) (save the whites for meringue)

3/4 cup shredded coconut

Preparation:

Combine the flour and sugar in a medium sauce pan. Mix well to prevent lumps when adding liquid. Add the milk, coconut milk, coconut extract and butter. Cook over medium heat stirring constantly until mixture starts to thicken. Add some of the thickening mixture to the beaten egg yolks and whisk then add back to the pudding and mix well. Add shredded coconut and continue to cook until thick. Pour filling into crust and place waxed paper over filling so it doesn’t form a film as it cools. Prepare meringue.

 

Meringue:

Ingredients:

3 egg whites

1/4 teaspoon cream of tartar

3   tablespoon sugar

3   tablespoon shredded coconut

Preparation:

Whip organic egg whites and cream of tartar until soft peaks form. Add sugar 1 tablespoon at a time until stiff peaks form. Spread meringue over pie filling and sprinkle with shredded coconut. Bake pie at 300 degrees F for 20-30 minutes to set and brown meringue. Remove from oven and cool completely.

NOTE: My crust slid down the sides of the pie plate in a couple of spots when I pre-baked it so I will use parchment and pie weights (I use dried beans) the next time so it will be prettier.

Enjoy! Here is one of my favorite quotes to start your day!!

“Attitudes are contagious…Is yours worth catching?”

 

 

MULTI-PURPOSE COCONUT OIL PASTRY CRUST

I wanted to make a Cornish dish called pasty the other day and after I chopped all the vegetables and mixed in the meat and seasoning, I found I didn’t have any vegetable shortening to make the pastry crust. I considered butter but thought that might make it a little too rich so I substituted coconut oil for shortening. I knew coconut oil melted easily since I use it on my skin so I chilled everything before I started and handled the dough as little as possible. The flavor was light and nutty and it had the most delicate flaky texture. THIS IS MY NEW GO TO RECIPE FOR ALL MY PASTRY CRUST NEEDS. Another Happy Accident!!!

Note: This pastry crust is vegan but the Cornish pasty filling is not, however you could leave the meat out of the filling and just fill with the veggies and a bit of vegan margarine.

Cornish Pasty
Cornish Pasty

MULTI-PURPOSE COCONUT OIL PASTRY CRUST

Ingredients:

1 cup organic unbleached flour

1/2 cup organic coconut oil (keep cool)

1/2 teaspoon sea salt

1/4 teaspoon baking powder (Aluminum free)

1/4 cup non-chlorinated water (very cold)

Preparation:

First of all I chilled all of my bowls and utensils prior to starting my crust preparation. Sift together all dry ingredients then cut in coconut oil with a pastry cutter or fork until crumbly. Add cold water and mix until it forms a ball. Split dough in half and dust with flour and knead slightly. Wrap each half in plastic wrap and chill in fridge for about an hour. Roll out each half on waxed paper to form desired size. Bake at 350 degrees F. for 1 hour.

Makes 2 crusts.

Pasty Filling
Pasty Filling
Multi-purpose Coconut Oil Pastry Crust
Multi-purpose Coconut Oil Pastry Crust

Enjoy! Here is one of my favorite quotes to start your day!!

 

“Peace is not the absence of turmoil but the presence of God”

 

 

Organic Berry Rhubarb Muffins

One of my favorite things about simple livin’ is seasonal menus. I don’t have to spend a lot of time planning what I will make because when the pears are ripe we will have things made from pears, when the tomatoes are ripe we will have wonderful tomato dishes etc. Well it’s rhubarb season at the moment and after making the traditional rhubarb dishes like rhubarb pie and rhubarb jam, and tucking some away in the freezer for a mid-winter rhubarb fix, I decided to do some experimenting. I started out with a traditional muffin recipe but…well, I just can’t help myself. I tweaked and substituted my way into a completely different recipe and these breakfast muffins are scrumptious as well as healthy.

 

Berry Rhubarb Walnut Muffins

 

Organic Berry Rhubarb Muffins

Dry Ingredients

  • 1 3/4 cups organic unbleached white flour
  • 1/2 cup organic stone ground whole wheat flour
  • 1/4 cup organic ground flaxseed meal
  • 1 1/2 teaspoon baking powder (aluminum free)
  • 1 1/2 teaspoon baking soda
  • 1/2 teaspoon sea salt

Wet Ingredients

  • 1 1/4 cups organic brown sugar (or partially substitute some stevia to reduce calories)
  • 1/2 cup organic coconut oil (melted but not hot)
  • 2 organic eggs
  • 1 teaspoon organic vanilla extract
  • 1 1/4 cups organic kefir or buttermilk

Fold in

  • 1 1/2 cups diced fresh organic rhubarb
  • 1 cup diced fresh organic berries
  • 1/2 cup chopped walnuts
  • Directions
  1. Preheat the oven to 350 degrees. Grease two 12 cup muffin pans or line with paper cups.
  2. In a medium bowl, stir together the flours, flaxseed meal, baking soda, baking powder and salt. In a separate bowl, beat the brown sugar, coconut oil, egg, vanilla and kefir or buttermilk with an electric mixer until smooth. Pour in the dry ingredients and mix by hand just until blended. Stir in the rhubarb, berries and walnuts. Spoon the batter into the prepared cups, filling almost to the top. Sprinkle top of each muffin with raw sugar.
  3. Bake in the preheated oven until the tops of the muffins spring back when lightly pressed, about 25-30 minutes. Cool in the pans before removing.

 

Enjoy! Here is one of my favorite quotes to start your day!!

 

“Peace is not the absence of turmoil but the presence of God”

 

 

Tasty Gluten Free Pancakes for Breakfast or Anytime

Nanna's Gluten Free Pancakes
Nanna’s Gluten Free Pancakes

Nannas Gluten Free Pancakes

(First Attempt)

These pancakes had good flavor but were a little heavy and doughy in the center so I’ve added ½ teaspoon of baking soda and a little grape oil to lighten them up. The appearance and flavor of these are spot on but the texture could use some polishing.

They are currently a work in progress. I’m still trying to figure out how to get the pancakes internal temperature to 210 degrees (as with gluten free bread) to set the gluten free flour and keep them fluffy and not doughy. My next step will be cooking them on the griddle and then putting them in a 220 degree oven for a bit.

Adding a few fresh blueberries or pomegranate seeds could turn these into super pancakes. Feedback and suggestions are always welcome.

In large bowl whisk together dry ingredients

¼ Cup Potato Flour (Starch)

¼ Cup Brown Rice Flour

¼ Cup White Rice Flour

¼ Cup Sweet Rice Flour

2 Tablespoons Sugar

1 Teaspoon Xanthan Gum

1 Teaspoon Baking Powder

½ Teaspoon Baking Soda

½ Teaspoon Sea Salt

In separate bowl mix together

2 Tablespoons Grape seed or Coconut oil (liquefied)

1 Teaspoon Organic Vanilla

1 ¾ Cups Milk

1 large Organic Egg

1 Teaspoon Lemon Juice

Combine dry ingredients and wet ingredients and mix until well blended. Cook by ¼ cup-fulls on well oiled, preheated griddle until golden brown then flip and cook until centers are cooked through. Serve with warn syrup and butter. YUM YUM!!!

Nanna's Gluten Free Pancakes
Nanna’s Gluten Free Pancakes

Fudge Brownies: A Great Way to Eat Your Fruits, Veggies and More

Fudge Brownies: A Great Way to Eat Your Fruits, Veggies and More.

This is NOT your traditional Fudge Brownie but uniquely delicious and sinfully healthy!

Fudgy Brownies
Fudgy Brownies

I found this recipe for Chef Richards’s Rehabbed Brownies on the Everyday Health website and couldn’t believe how healthy they sounded which left me skeptical about taste and texture. I made the recipe as it was printed on the website and was taken aback that all me skepticism had been quashed. That got me thinking. Could they be improved upon or be made into variations. My favorite thing is to start with a base recipe and make several variations. Some of the variation I’ve come up with is Chocolaty Mint Brownies by omitting 1 teaspoon of vanilla and the nuts and adding a teaspoon of peppermint extract and adding ¼ cup of crushed candy canes and ¼ cup dark chocolate mini chocolate chops.

The key to making these brownies healthier is the reduction of traditional cooking oil and processed sugar. We will use a very ripe avocado (that’s right avocado) and ground flax meal to replace most of the oil and an over ripe banana, light agave nectar and stevia leaf as the source for most of the sweetness.

What a great way to get the kids to eat veggies, fruit, nuts, whole grains and omega3 fatty acids.

A great way to get your fruits and veggies
A great way to get your fruits and veggies

Fudgy Brownies

Preheat oven to 350 degrees.

Grease an 8 x 8 inch square cake pan (I use a kitchen natural bristle paint brush for this). Cut (2) 8 inch wide strips of parchment paper. Place one strip of parchment in the greased cake pan leaving the ends overhang (you will use these to lift out the brownies from the pan when they have cooled). Grease the parchment and place the second 8 inch strip of parchment in the cake pan perpendicular to the first. Grease this one also. Make sure the parchment is smoothed securely to the cake pan.

Mix together:

1 very ripe avocado (pitted peeled and pureed)

1 large over ripe banana (peeled and pureed)

1 large organic egg (beaten)

¼ cup coconut oil

½ cup raw or granulated sugar

3 tablespoons of Stevia natural sweetener

¼ cup agave nectar

2 teaspoons organic vanilla extract

3 tablespoons of ground flax meal

Blend well and add:

¾ cup dark baking cocoa

¼ cup organic unbleached all purpose flour

¼ cup stone ground whole wheat flour

Mix until lump free then fold in:

¼ cup chopped pecans

¼ cup chopped walnuts

Spread batter evenly in lined cake pan and sprinkle with 2 tablespoons of chopped pecans.

Bake for 35 minutes until toothpick inserted into center comes out clean. Cool in cake pan on cooling rack for 30 minutes. After cooling lift out of cake pan by lifting parchment overhangs. Cut into 2 inch squares. Serve. YUM!

Note: These brownies have a chocolaty banana flavor which is a is a combination I personally like but if you prefer a more chocolaty flavor I imagine replacing the banana with an additional avocado and ¼ cup additional stevia would probably work just as well.

Update: for those who prefer not to have the fruity flavor of the banana mixed with the cocoa use the following combination of ingredients.

Mix together:

2 very ripe avocados (pitted peeled and pureed)

¼ cup coconut oil

Blend until lump free and then add:

2 large organic eggs (beaten)

½ cup raw or granulated sugar

3/4 cup of Stevia natural zero calorie sweetener

¼ cup agave nectar

2 teaspoons organic vanilla extract

2 tablespoons of ground flax meal

Blend well and add:

½ – ¾ cup dark baking cocoa (depending on how chocolaty you prefer) (I use 2/3 cup)

¼ cup organic all purpose flour

¼ cup stone ground whole wheat flour

Fold in:

¼ cup chopped pecans

¼ cup chopped walnuts

Spread batter evenly in lined cake pan and sprinkle with 2 tablespoons of chopped pecans.

Bake for 35 – 40 minutes until toothpick inserted into center comes out clean. Cool in cake pan on cooling rack for 30 minutes. After cooling lift out of cake pan by lifting parchment overhangs. Cut into 2 inch squares. Serve. All feedback is welcomed!