I loooooove a hot breakfast, but I can only do so many tempeh scrambles. I found this glorious Sunday-brunch-saving AIP (Auto-Immune Protocol) recipe by thesweetpeablogger and repinned it on my Pinterest page.
They were called AIP because they have no refined sugar (just 1-2 tablespoons of maple syrup in the mix and I'm sure you could leave that out), no grain, and no other common allergens (corn, soy, rice, eggs, etc) - although, I have to say that overripe bananas are not part of a strict auto-immune protocol (see RealWorldAIP on YouTube for an API education, mostly cooking videos but some research reviews, by a certified AIP coach).
The recipe consists of the following:
I am thinking selfishly if I try to believe that any dessert could please every person. But this one would come close.
I mean, look at it. It's a Reese's peanut butter cup. I know some people prefer the taste of the mass produced packaged version. I sure don't. And if you're eating on any kind of restrictive diet, then you really can't afford that version, anyway. This is a very simple, forgiving recipe, and if you're on diets like AIP, Keto or Anti-Candida, or are just plain vegan and health-conscious, it could make you feel like you get to have "normal" desserts just like everyone else.
I will include a basic recipe, and then just know that you can substitute whatever you want, as long as you're feeling a little adventurous and don't mind licking the choco-nut-buttery bowl in the end for dessert instead, if it totally bombs. I've done it. I'll say it. I don't care. One's situation could be worse.
Almond Butter Cups - makes 6-8
1. Melt together over low heat for the chocolate cup:
4. While you're waiting, add crunch to your top chocolate layer by mixing in unsweetened coconut flakes (small flakes).
5. Take out the cold cups and spoon 1-2 teaspoons of almond butter mix onto the middle of each chocolate cup. Try to keep it in the middle and leave a 1/8th-to-1/4th inch border of chocolate.
6. Spoon the rest of the chocolate over the top, just covering the almond butter. Sprinkle with salt.
7. Firm up the cups in the fridge. and after 10 minutes, your treat will be ready.
These are grain-free, gluten-free, vegan, and refined-sugar-free - and you can make them sugar free by using a substitute like Stevia or Monkfruit granules, and nut-free by substituting sunflower seed butter or tahini. You may find it best to keep these in the fridge. Right now in February, my whole house is a little fridge-y, so I don't need to. I like some meltiness to my chocolate anyway, but - you do you. Hope you enjoy!
From The Live-In Kitchen, this brownie batter-for-one is my solo-post-dinner staple.
I especially like it because it lends itself to healthy additions, like MSM powder, hemp seeds, protein powder, or additional yummy proteins like walnuts, pecans, and nut butters.
Don't say I didn't warn you . . . even though I didn't warn you. There's nothing to be warned about.
Truth be told, I have made some baaaad pancakes since I stopped eating gluten and dairy. Usually it's because I've tried to eliminate too much, such as sweetener and eggs. I've experimented with different types of flour. I've paid not enough attention to the idea that pancakes ultimately represent: a fun Sunday brunch that makes me feel like it's the weekend and I'm still, for one more day at least, off duty.
This recipe can be found here on my Pinterest page, as well as on the original page here. As with other favorites, I cut down on the recipe's eggs from 3 to 2, and I whisked in some ground flax for extra health benefits and binding. I also replaced the butter with 2 T coconut oil. They were perfect:
GLUTEN FREE, DAIRY FREE PANCAKES
Jump to the original recipe and directions on GoldenBarrel.com.
I was so happy when I saw this recipe. It's Sunday morning, and I'm genetically programmed to eat homemade comfort food on lazy Sundays - waffles, pancakes, coffee cake, or a big plate of eggs, hashbrowns, and toast. If you are off gluten, you may be sad just reading this delicious list. So was I.
Be sad no more! This coffee cake will comfort you. It uses fresh blueberries, is low-carb and grain-free (using almond and coconut flour), and has a light and tender texture brightened with lemon zest. There are four layers, so it could at first appear complicated, but it's really not. And the ingredients should be easy to find in a gluten-free pantry. The most "exotic" ingredient for me was the coconut butter. Other ingredients not mentioned above include eggs, coconut palm sugar, honey, and of course baking powder and soda.
I made the crumb layer as suggested. The original recipe for the cake layer called for 3/4 cup coconut palm sugar, which I didn't have, and anyway, that's a lot of granulated sugar. The good news is, you really don't need it. I substituted 1/4 c of honey and added an extra tablespoon of coconut flour to absorb any excess liquid. It turned out sublime.
I couldn't say this cake is especially light, given it has three eggs and two kinds of flours that are high in fat content, but if you're not eating gluten or grains, you should be able to afford it, especially for an occasional celebratory or lazy Sunday brunch.
*If you're reading from the UK, we refer to "coffee cake" in the U.S. as any cake that might be served with coffee, usually in the morning. No actual coffee is intended to be baked inside the cake.
My weekends are partially composed of a large swath of time spent finding and creating acceptable treats to calm down my sweet tooth. While I've recently had luck with Crazy Vegan Kitchen's Snickers Chia Pudding, my end result looked like a classic Pinterest fail - in image alone. They were So. Good. The recipe made four little jars that I could take to work with me on each of my four long days that week, and I felt like a Normal Eating Person again.
The bars pictured here are much easier and faster than that, though. I pinned this recipe on my pinterest page but you can find it more directly by going to FoodFaithFitness. Seriously there are only four ingredients and you just need a good way to blend the dates with a little coconut oil and voila! You will have created the second stupidly simple layer in this freezer fudge. (Try to say that three times in a row as fast as you can.)
These are: gluten/dairy/grain/refined-sugar free, vegan, and paleo. Whew! Try saying all of that as fast as you can.
You can find a blog post and this recipe on The Betty Rocker, plus a couple of minor ingredients, to make a slice-able, toast-able, sandwich-ready bread that is vegan, gluten-free, sugar-free, and requires a process that adds the healthy benefits of fermentation to your otherwise-very-possibly-fermentation-free diet. All it requires (okay, other than some salt and water) is:
1) buckwheat groats
2) ground flax
That's it! It's a process that requires some time (leaving groats to sit overnight and replacing the water once or twice, mixing in your one or two additional ingredients that you want, and letting it rise again), but in the end you'll have a dense, simple bread you can use for sandwiches, toasting with butter (I used cashew-based Miyoko's butter found at Trader Joe's), spreading with almond or peanut butter, serving with soup or stew, or even making your own breadcrumbs for salads.
The way I adapted the recipe to be two ingredients was to omit Betty Rocker's pumpkin seeds - I just didn't have them - but you can easily add seeds or nuts of choice that would fit your food sensitivities and still have a very simple gluten-free and incredibly healthy bread!
Reaching back into the annals of the original Meditative Dishwashing site I started before I came back to Oregon, I found that I was experimenting with gluten- and refined-sugar-free recipes more than five years ago (!!), before I really had much of a need to follow such a diet. Now, it's more than a diet, it's a way of life. Following is a "classic" (??) Meditative Dishwashing post with three very favorite desserts that I would call by my standards today healthy-ish. . . enjoy!
Originally published on www.meditativedishwashing.wordpress.com:
For me, 2013 is not just a year anymore – it’s also the number of miles I moved from Minnesota to Oregon. Two months and ten days have passed since then, and just a few days more since I’ve written anything, blog or otherwise. You’d think such a big change would give me oodles of inspiration, but no. More than once I’ve had an idea, but after running to the computer, I sat in front of a blank Word doc for minutes before realizing that my mind was just as blank. How did that happen?
Doesn’t matter. I’ve done this long enough to know when the creative well is empty, and when that happens, you fill it. So in those times I do not attempt to write. Instead (and when I can’t go to the ocean), I bake.
I’ve done more than bake since I arrived – from sifting through and tossing stuff, to applying for jobs, to catching up with my old second home of Eugene and the friends and family who remained during my ten-year absence. I’ve always baked when I needed something: a gift or potluck dish, something sweet, something to do with restlessness. Now I have another reason. I am again immersed in Eugenean ways, a nature-focused, health-oriented culture. It may drive some people crazy, but I like it. In fact I cried a little when I heard my favorite kombucha drink actually flows on tap here.
In looking around at ads, in stores and restaurants, I also saw “gluten-free” everything. I guess it’s not just for celiacs. My two closest friends here are doing it, so I wanted to see if I could get the same benefits. For a baker, it is difficult, but for a lover of baked goods, it begins as hell. You say (or yell) things like, “Who cares if it might make me feel better?!” And then you hear yourself, and you take a good long look at why you wouldn’t want to feel better, and you imagine Cher in Moonstruck slapping you in the face. If I could feel more energetic, less foggy and bloated, and almost definitely lose weight, why not?
There have been failures, to be sure. More than that, I have spent way too much time looking for recipes, since I decided to combine gluten-free with refined-sugar-free baking. But the following are the three best, often repeated recipes I have been proud to make my own.
The most repeated and simple recipe is for pumpkin bundt cake, which is not necessarily gluten-free. I simply used the old South Dakota standby, the glorified cake mix recipe, and substituted a gluten-free cake mix! The recipe:
Easy Gluten-Free Pumpkin Bundt Cake
1 box of yellow cake mix - Gluten-free
1 15-oz can of organic pumpkin
3 or 4 eggs (I have tried as few as 2, plus a “flax egg” which is 1 T. ground flax + 3 T. water, which worked great and adds omega-3s)
2-4 T. olive oil
1/2 c. sugar (a refined-free sugar to use is coconut palm sugar, or a combination of that with apple sauce)
2 t. cinnamon + 1 t. pumpkin pie spice
Mix all together. Bake it at 350 for 45 minutes. I made a glaze of: orange rind, honey, maple syrup, and 1 T. coconut oil (melted to mix). I sprinkled on unsweetened coconut and crushed roasted pecans. The glaze makes it stick to the top. It’s divine. And yes, the cake mix has some raw cane sugar.
Next best recipe I have gloriously dubbed the orange scented date bar. It makes it sound fancy, and it really does have an aroma of orange, both when you bake it and bite into it. I adapted this from myrecipes.com “Maple-Date bars,” which I originally passed up until fellow blogger at Healthy Twists referred to it.
Lisa’s Orange Scented Date Bars
scant 2 c. finely chopped pitted dates (I used medjool)
scant 1 c. fresh squeezed orange juice
1 t. vanilla + 1 t. lemon zest + 1 t. orange zest
Put first two (2) ingredients in a medium saucepan, let bubble on med heat 12 minutes or till it looks like a jam – zest and vanilla go in at the end. Then turn your stove on to 400, and cream together:
1/2 c. sugar (like coconut palm sugar), + 1/2 c. butter, + 2 T. apple sauce
To the sweet butter mix, add the following pre-combined dry ingredients:
1 c. oats, 1 c. flour (I used Bob’s Red Mill gluten-free mix + 1 t. xanthan gum), + 1/4 t. soda, + 1/4 t. salt.
I coated a 9 x 13 pan with coconut oil, and pressed most of this batter into the bottom, then spread on the date jam. To the rest of the batter (about 1/3 cup) add:
1/2 c. chopped pecans and 1/4 c. unsweetened shredded coconut; use fingers to make it crumbly like biscuit dough and sprinkle/press onto date layer. Bake 15-20 min. When they come out, label them, because these bars are chocolate-fakers. No chocolate lover wants to be faked out by date jam.
But if you do fake out a disappointed chocolate lover, make it up to them with tiny brownies. I do it for myself because, while I can’t always stop a sugar-binge with binge-launching chocolate-anything, I can sometimes quell the itch with cocoa. These are definitely gluten-free and vegan, if you care. This recipe is adapted from Ricki Heller. I call them:
Chocolate Fix + Healthy = Gluten-free, Refined Sugar Free Brownies
1/4 c. coconut sugar, + 1 t. powdered Stevia
3 T. water
1 t. vanilla
1 T. olive oil (or other kind of oil)
Directions: Combine the above ingredients, set aside, and set oven to 350. Then combine dry ingredients, before adding to wet:
scant 1 c. almond flour
2 T. cocoa
1/4 c. hemp seeds, crushed in a food processor
1/4 t. soda + 1/4 t. powder + 1/4 t. salt
These are really cute in a mini muffin pan. I used liners, but they kind of stuck to the liners, so you could just spray the pan for a better result. Before baking, sprinkle on some unsweetened coconut. When they come out, top with a roasted & salted pecan. The inventress of the original recipe, Ricki Heller, is a pro and eats a truly monstrously specialized diet, the “anti-candida diet,” which some people do for a few months to let the body rest from sugar. Some people swear by this diet forever and are militant about it, so you can be assured that your body will think of this brownie pretty much as garden salad.
And no, hemp does not make you high, is legal in all 50 states, and is a best source of fatty acids and (vegan) protein, among many other healthy, legal, non-trippy things. And yeah, and I just conquered writer’s block. Here’s to happy baking!
FACT: For this recipe, you'll need at least a 7 cup food processor or high power blender.
This choco-hazelnut spread is Nutella-like (Nutella-ish?), only the first ingredient is hazelnuts, not sugar. In fact, you don't have to put in any sugar if you don't want to - that's the magic of making your own. (You have, no doubt, already discovered the magic of do-it-yourself, otherwise, you wouldn't be here.)
Okay, so store-bought Nutella (or even knock-off brands, like the one pictured above) are going to be ultra smooth, but just check out what kind of engineering goes into that dreamy-creaminess. Strike one: the first ingredient is sugar. Strike two: look at the amount of fat and sugars in just two tablespoons!? AND last but not least, Strike three: vegan it is definitely not.
Now check out the label for the recipe that follows here - and please note, I don't know if the amount per serving is exactly the same, but give or take a whole tablespoon, you can see it is a LOT better:
There are some slightly picky details in the process. As some of you may detect, Master Craftsperson/Baker I am not. I decided to show my finished product as-is because the most important parts to me are the healthiness and flavor. People make recipes how they want, anyway. Ever read the comments under pretty much any recipe on Allrecipes.com? "I loved these cookies! I just used a different flour, halved the sugar, omitted the egg, added raisins, omitted nuts, and baked it longer, but really, thanks for a great recipe!" Um, which one?
That being said, it is important to roast the hazelnuts adequately. This will allow you to 1) remove as much of the skins as possible, 2) process the nuts more easily while they are warm, and 3) smell the fantastic roasty deliciousness.
One other picky note: when you get to mixing, definitely process for eight minutes, no skimping. Really.
This is the hazelnuts after just three minutes of mixing. You'll want to get past this point to a very smooth, oily consistency. So keep on keepin' on...
Now you can see it's starting to get buttery. Nnngkh. This is after six minutes. I didn't go much past this, which is why mine turned out less smooth once I started adding ingredients. Go for eight minutes. Seriously.
Then you can add your enhancing flavors: maple syrup, vanilla, salt, and cacao or cocoa powder. If you want to boost the creamy dreaminess, consider using a melted vegan chocolate (about 1/4 cup, or to taste).
I already admitted this could be smoother. The taste is phenomenal. I ate mine on a banana-oat-blueberry pancake, and I feel kind of smug just thinking about it. The recipe:
VEGAN HAZELNUT CHOCOLATE SPREAD
1-1/2 c hazelnuts
1-1/2 tbsp cacao powder (or cocoa powder)
1 tsp vanilla
1 tsp - 1 tblsp maple syrup (or sweetener of choice, or nothing)
dash(es) of salt, to taste
1) Roast hazelnuts in one layer on a baking sheet at 350 for at least 16-20 minutes. Let cool.
2) Rub hazelnuts between two paper towels to get the flaky skins off. Remove as much as possible, as this allows for a smoother buttery consistency.
3) Process in food processor or high speed blender for about 8 minutes, scraping down from the sides as needed.
4) Add cacao/chocolate, vanilla, maple syrup or sweetener of choice, and salt. Process till smooth.
Makes about one cup.
There are a lot of ways to make pesto, and if you're vegan or even (like me) avoiding tomato sauce, you should make it. It will be your (and your once-lonely pasta's) best friend.
The great thing about pesto if you're vegan is that you still get to have the best things about it. Missing cheese? Puhlease. Now that I've had pesto without parmesan, I can taste how cheese dulls the bright flavor of the lemon and how the lemon-oil-salt combination alone can move tastebuds to tears. (If you let it.)
Fresh basil is so pretty! And a necessity for pesto (vs. dried, of course). My Trader Joe's nearly always has fairly large basil plants growing in at least a 4 inch pot. For this recipe, all I had to do was pull all the big leaves off, and I had two cups easy of fresh, fragrant leaves. This makes room for more leaves that will undoubtedly be part of my next batch.
Did I mention this recipe is forgiving and easy? For one, you can vary the ingredients and amounts and still come out a winner. And two, I have the tiniest food processor but I could put everything in it at once. Well, everything I needed to start with, anyway. I used walnuts but you're always welcome to use the classic pinenut as your nut of choice. I've heard avocado works well, too - I just didn't try it. (Yet.) To be fair, I did have to use a bit more walnuts than this, when it all came right down to it.
Don't forget the olive oil! I bet a mix of avocado oil and olive oil could be interesting...
And here it is! Mine came out with a nutty texture a la walnut. I might try a little avocado next time to jazz it up and smooth it out, just for a change. Don't get me wrong, this as-is was deelightful!
BASIL WALNUT PESTO - VEGANized
2 cups (fairly scrunched/packed) fresh basil leaves
2-3 cloves garlic, crushed
juice of 1/2 lemon
1/2-ish c walnuts - (use pinenuts if you're a classic kinda gal/guy)
Olive oil and salt, to taste (yes, you're gonna need to taste and see for yourself)
1) Put basil leaves in food processor or blender with the garlic, lemon, and a handful of nuts. Pulse.
2) Add olive oil. Be a little sparing at first, as you can save some for later to drizzle on top. Pulse/blend again until you achieve the desired smoothness.
3) Add salt and more olive oil to taste.
That's it! Garnish with more basil leaves, avocado slice and salt/spritz of lemon. Try with pasta, spread on sandwiches, pita, or crackers (using their gluten-free versions, if needed, of course).
I like mine with quinoa pasta and broccoli for a green-goddess dinner that would make mom proud.
This page is for some of my original or favorite recipes that I have used to promote health and healing. I assume that most people know that eating vegetables is healthy, so I focus on healthy treats and alternatives to grain, gluten, sugar, and dairy.
Brownie Batter for Moi
2-Ingredient Buckwheat Bread
Gluten-free Pumpkin Bundt, Hempseed Brownies, and Orange-scented Date Bars
Cherry Nut Granola
Blueberry Coffee Cake
Fluffy Pancakes (GF & DF)