Bacon Brussel Sprouts

Happy New Year!  I hope everyone had a great holiday season and got a chance to enjoy a few of my treats.  I just finished off the last of the cookies I made for Christmas.  It's so nice to know almost all of my treats were free of sugar since I used Swerve (my favorite sugar alternative) in all my recipes.  If your resolutions include giving up or decreasing the sugar in your diet, I highly recommend trying Swerve!  They are running a special in January and always offer 10% off to my readers with coupon code KATE10.

Enough about the sweets, it's time for vegetables, dinners and breakfasts for a while...well until it's Valentine's recipe time!  We enjoyed this brussels sprout recipe for our Thanksgiving and Christmas dinner.  These were a huge hit by everyone, even the brussels sprout haters liked them...how can you not when bacon is included!   This recipe is not a lot of work and certainly isn't high maintenance!

Recipe: Bacon Brussels Sprouts

Ingredients

• 3-4 slices bacon, sliced into 1/2 inch pieces
• 1 lb brussels sprouts, halved or quartered depending on size
• 1/4 cup onions, diced
• 1/2 cup water
• salt and pepper to taste

Instructions

1. Place the sliced bacon in a skillet over medium heat and cook until tender but not full cooked
2. Remove all but 2 tbsp of the bacon grease and toss in the onions, cook until onions are translucent and bacon is fully cooked
3. Add the brussels sprouts, stir to coat with grease
4. Stir in the water and sprinkle with some salt and pepper
5. Turn temperature down to low and place a lid on the skillet
6. Let cook for 30-60 minutes or until very tender. The longer they cook, the more the sprouts take on the bacon flavor
7. Salt and pepper to taste

If you are an Amazon shopper, would you be so kind to use my affiliate link to make your purchases.  It is at no cost to you, it does provide a tiny kickback to Kate’s Healthy Cupboard.  This allows me to continue making and testing recipes for free.  Thanks so much!!

Kate's Healthy Cupboard - Gluten Free Recipes

"Rice" and Bacon Stuffed Pumpkin

Here's a fantastic and fun recipe to add to your Thanksgiving menu.  I originally had this dish with rice in place of cauliflower a couple years ago and loved it!!!  I figured I could recreate this to be grain free by using cauliflower rice.  My inspiration came from this recipe, Pumpkin Stuffed With Everything Good.  It was made with bread crumbs, but along the way it has been changed to rice (I include how to do that variation below).  I made my own additions and changes as well.  I had to make some adjustments after trying to cook the cauliflower in the pumpkin. I decided it gets way too much moisture (which is perfect for cooking rice), so it needed to be cooked in a casserole dish.  Also, through trial and error, I decided that sauteing the onions and mushrooms in the bacon grease added some additional flavor.  You certainly can leave the entire pumpkin part out (unless you are using rice), but it makes for such a great fall presentation!Instructions

Recipe: “Rice” Stuffed Pumpkin

Ingredients

• 1 medium sized pumpkin, about 3 pounds
• 1 medium head of cauliflower, riced (run though a food processor)
• 4 pieces of bacon, cut into 1/2 inch pieces
• 1 1/2 cups mushrooms, chopped
• 3/4 cup sliced green onion, greens and whites (about 4 onions)
• 1/4 cup unsweetened vanilla non-dairy milk
• 2 tbsp grass-fed butter, melted (optional, see variation below)
• 2-3 garlic cloves, minced
• 1 tbsp fresh thyme, chopped
• 1/2 tsp sea salt
• 1/8-1/4 tsp nutmeg
• Pepper to taste

Instructions

1. Place the riced cauliflower in a large mixing bowl and set aside
2. Cook bacon in a skillet until crispy, remove from grease and add to the cauliflower. Pour out all but 2 tablespoons of grease.
3. Place the onions and mushrooms in the skillet of grease and saute over medium heat until the onion is translucent and mushrooms are tender
4. Add the onion and mushroom mixture, garlic, butter, milk, thyme, salt, pepper and nutmeg to the cauliflower and mix well
5. Place the mixture in a casserole dish and cover
6. Bake at 350 for an hour
7. While the cauliflower is baking, cut off the top of the pumpkin and remove the seeds and guts
8. Once the cauliflower is done, spoon it into the pumpkin and place it on a cookie sheet. Return it to the oven with the lid on for another 15-30 minutes (make sure the oven shelf is low enough so the stem isn’t touching the burner).
9. Remove the top after 15 minutes and remove from oven if cauliflower is done or cook another 15 minutes with lid off until done.
10. Serve hot in the pumpkin

Variations

Butter makes everything better! You could substitute it with ghee as a dairy free option or increase the milk to 1/3 cup from 1/4 cup.

The original recipe calls for bread crumbs or rice. To make this with rice, sub the cauliflower with 2 cups of uncooked rice, use 1/3 cup milk and cook the entire dish inside the pumpkin from the start for 60-90 minutes with lid on.  Remove lid the last 15-30 minutes and cook until rice is done (Directions in link above for original recipe).

Holiday baking season is here!!  My favorite place to order all of my nut flours, nuts, chocolate, dried fruit, etc is www.nuts.com.  They have every kind of nut flour out there that is finely ground and sure to make your grain free baked goods perfect! They are certified gluten free so there is absolutely no cross contamination!!

Baking wouldn't be the same without a sweetener, but I prefer to use a sweetener that won't raise insulin levels, is natural, won't upset your belly and won't leave you feeling guilty!  Swerve is my go to...and you can enjoy 10% off as one of my readers with coupon code KATE10!

Kate's Healthy Cupboard - Gluten Free Recipes

Coconut "Rice"

Summer is here....hence why I have been absent in the kitchen lately.  I am trying to get outside more and get off of the computer.  Don't worry, I still have lots of recipes in the pipeline!

This recipe is inspired by a recipe from The Joy of Cooking, one of my favorite cookbooks.  The original recipe was made with jasmine rice, but I chose to make it with cauliflower "rice" and loooooved how it turned out.  I could have eaten the entire head of cauliflower!

Coconut “Rice”

Ingredients

• 1 cup full fat coconut milk
• 1/2 cup water
• 1 large head of cauliflower, trimmed and washed
• 2 slices of fresh ginger, peeled (about inch in size)
• 1/2 tsp sea salt
• 1-2 tbsp toasted unsweetened coconut shreds (optional)

Instructions

1. Place raw cauliflower in a food processor and pulse until rice size pieces are formed
2. Using a Nut Milk Bag or kitchen towel, drain the excess water out of the cauliflower, set aside
3. In a saucepan, combine the coconut milk, water and ginger and bring to a boil
4. Add the cauliflower and simmer for 30 minutes uncovered
5. Remove from heat and discard the pieces of ginger, add in the salt. Do not add it beforehand, it pulls water out vegetables.
6. Serve with the toasted coconut sprinkled over top

This could easily be sweetened with something like Swerve and reduce the amount of salt to make it a sweet treat.  Another idea is to add protein powder of choice and eat it like a hot breakfast cereal (maybe even add some grass-fed butter).  You could also do something similar to my Pumpkin Spice Cream Of "Wheat Recipe and add in eggs.

Kate's Healthy Cupboard - Gluten Free Recipes

Creamy Roasted Cauliflower and Mushroom Soup

It seems that most of the west is about to experience a bit of a cold front.  I thought this would be the perfect time to share this recipe!  I'm fortunate enough to still be in Arizona where a cold front means it's going to be in the 50's!  I live in Colorado, so listening to the weather forecast here cracks me up!!  What these people think is cold is definitely a hot winter day at home!

Even if it's not cold where you are, this is a delicious soup recipe to enjoy for lunch or dinner.  I served it with bacon pieces and used the bacon grease for flavor.  If you'd prefer, you can certainly skip the bacon, but who skips bacon?  This would also be good with shredded chicken as well.

Creamy Roasted Cauliflower and Mushroom Soup

Ingredients

• 1 head of cauliflower, cut into pieces
• 2 tbsp coconut oil
• 2-3 pieces of bacon (optional)
• 2 tbsp bacon grease, butter or coconut oil
• 1/4-1/2cup white onion, diced
• 2 garlic cloves, minced
• 1 tsp fresh thyme or 3 tsp dried
• 8 oz mushrooms, sliced
• 1/4 cup white wine
• 3 cups homemade chicken broth (or canned)
• 3/4 cup full fat coconut milk
• 2 tbsp grass-fed butter (optional)
• sea salt and pepper

Instructions

1. Place the pieces of cauliflower in a bowl and coat with the 2 tablespoons of coconut oil. Place single layer on a parchment lined cookie sheet and sprinkle with salt and pepper and roast at 400 for 25-30 minutes
2. Cook the bacon in a skillet, reserve the grease, cut the bacon into pieces and set aside
3. Place the bacon grease, coconut oil or butter in a large sauce pan with the onion. Saute the onions until slightly browned
4. Add the garlic, thyme and mushrooms. Saute until the mushrooms are tender, about 5-10 minutes
5. Add the white wine and de-glaze the pan
6. Add the chicken broth and cauliflower and bring to a boil. Reduce heat to a simmer for 5 minutes
7. Place the soup, coconut milk and optional butter in a food processor or blender and combine until desired consistency
8. Salt and pepper to taste
9. Sprinkle the bacon pieces on top (optional)

I served this tonight and when I told Tom what I had made, this was his response: "If I saw that on the label ofa soup can, I would not think it sounded very good."  About two bites into it, he kept telling me how awesome it was!  I knew he was going to like it!  Butter, bacon and mushrooms, who wouldn't love this!!

Kate's Healthy Cupboard - Gluten Free Recipes

Grain Free Skillet "Corn" Bread

As many of you know, I have used plantains as a base for some of my recipes.  I quickly found that plantains have a bit of a corn taste to them when cooked.  When I made this "Tortilla" Chip Recipe, I knew I had found a corn meal replacement...and a substitute for my corn tortilla chip addiction!  A couple years ago, tortilla chips were my go to snack since they were gluten free.  Today, I won't touch anything made with corn for many reasons, including that it can be irritating to the gut and it's one of the main GMO foods sold today!

Recently I created a simple Grain Free "Corn" Tortilla Recipe made from roasted plantain chips ground into a meal.  This got the creative juices flowing...what else can I make with "corn" meal?  How about some skillet corn bread to serve along side your favorite soups and stews this winter (maybe try The Paleo Mom’s Hearty Beef Stew, Offal (But Not Awful) Stew or Paleo Pumpkin Chili)!  This dense bread was a huge hit served straight from the oven with some grass-fed butter!

Inspired by a recipe from Nom Nom Paleo

Grain Free Skillet “Corn” Bread

Ingredients

• 1 1/4 cups Honeyville Almond Flour
• 1 cup roasted plantain chip meal*
• 2 pastured eggs (I order from Tropical Traditions)
• 2 1/2 tbsp grass-fed butteror ghee
• 1 tbsp lemon juice
• 1 tbsp apple cider vinegar
• 1-2 tbsp honey (optional)
• 1 1/2 tsp baking soda
• 1/4 tsp sea salt

Instructions

1. Preheat the oven to 350
2. Combine the flour, plantain meal, soda and salt in a bowl
3. Cut 1 1/2 tbsp of cold butter into small pieces and toss into the flour mixture. With hands, work the butter into the mixture so it’s crumbly
4. In a small bowl, whisk the eggs, lemon juice, vinegar and honey
5. Melt the remaining 1 tbsp of butter over medium heat in a cast iron skillet
6. Dig a little hole in the center of your flour mixture and pour the egg mixture in the flour. Mix until a dough is formed
7. Turn off the skillet. Make sure the melted butter is covering the entire bottom of the skillet
8. Place the ball of dough in the center of the skillet and press down until it’s about an inch and a half high
9. Transfer the skillet to the oven and bake for 20 minutes

Quick notes

*About 2 cups of chips yields 1 cup of meal.  Roasted plantain chips can be found in the bulk section at Sprouts or in the pre-packages bulk section of Whole Foods. They should only contain plantains, palm oil and salt.

Variations

Solidified coconut oil may work in place of the butter, but I have not tried that.

Feel free to spice this up with some jalapenos or other spices!

Kate's Healthy Cupboard - Gluten Free Recipes

Sauteed Shredded Brussels Sprouts

Some of you may make the same menu every Thanksgiving, and others like to switch it up a bit.  I am sure we all have our staples of turkey, mashed potatoes and gravy, sweet potatoes and what ever else is a family favorite.  Here is an idea for any of you looking for a new idea for a vegetable to serve.  It includes bacon, so it's sure to make everyone go after a second helping...except those vegetarians out there!!!

I have quite a few recipes to get out before the holiday, so I am going to keep it short and sweet in my upcoming posts.  I have a fantastic muffin recipe coming that is perfect to include in your breakfast on Thanksgiving morning and a pumpkin tart dessert for anyone looking to do something different than a traditional pumpkin pie!!

Sauteed Shredded Brussel Sprouts

Ingredients

• 2 lbs fresh brussels sprouts (2 bags), cleaned and trimmed
• 4 slices of bacon (US Wellness Meats is a great place to buy bacon that is pasture raised and sugar free)
• 2-3 garlic cloves, minced
• 1/2- 1 cup onions, diced
• salt and pepper to taste

Instructions

1. Place the brussels sprouts in a food processor and pulse until they are shredded
2. In a large skillet, fry the bacon until crispy. Set aside and reserve 2 tbsp of bacon grease in the pan
3. Add the onion, salt and pepper to the pan and saute until the onions are close to translucent
4. Add the sprouts and the garlic and continue to saute until completely cooked (about 3-5 minutes)
5. Tear the bacon into pieces and stir into the sprouts

I found myself going back for more of this...it's that good and such a different way to fix brussels sprouts.  I think this would also be good with cabbage if any of you are not sprouts fans.

Kate's Healthy Cupboard - Gluten Free Recipes

Grain Free "Corn" Tortillas

The other day, a fellow gluten free blogger asked for suggestions for a corn flour substitution.  One of her readers wanted to make tamales but needed corn flour.  I had a brilliant idea and shared it with everyone on my Facebook Page, but wanted to let all of you in on the idea as well.

I have a "Corn" Tortilla Chip recipe made from green plantains that really do have a corn taste to them.  I knew plantains were the answer here, but not plantain flour (too starchy and doesn't have a corn taste).  I suggested buying the roasted plantain chips that Whole Foods (prepackaged in section with nuts, dried fruits, chocolate covered everything.  May not be in bulk aisle but somewhere else in store) and Sprouts sell in their bulk section and grind it in a food processor until flour is formed.  What a great idea!!!

That immediately got me thinking about corn tortillas and how many recipes I could do with them!  I tried this recipe so many different ways.  I tried to use my tortilla chip recipe and grind them up, I tried fresh green plantains roasted with coconut oil, and I tried the store bought chips I mention above.  The winner is the store bought chips!  The others just don't grind into a fine enough flour so the dough doesn't stick together.  The roasted plantain chips are simply plantains, palm olein oil and salt.  Palm oil is like coconut oil, a healthy saturated fat full of health benefits.

Palm oil is extracted from the flesh of the fruit of E. Guineesis.  The oil is semi-solid at room temperature and is highly resistant to oxidation and prolonged exposure to heat.  The palm olein has different characteristics than the palm oil, it remains completely liquid at room temperature.  It is highly heat resistant, similar to palm oil, and it also resists the formation of breakdown products during frying and increases the shelf life of many products.  Although palm oil and palm olein are produced from the same plant and share many similar properties, the main difference between them is their chemical state at room temperature.  Semi-solid palm oil is used more frequently as a fat in bakery products, whereas liquid palm olein is considered the "gold standard" and is the most widely used oil for frying in the world.

This is such an easy recipe and blows the socks off any tortilla recipe that calls for almond or coconut flour and some eggs!  I just can't throw fajitas in those and feel like they are tortillas.  These can be cooked a bit longer to make them crisp or less to make them soft.  Either way you can fold or roll them and feel like you are cheating and enjoying Mexican food again!!!  I can't wait to make tacos next week!

Grain Free “Corn” Tortillas

Makes 10 small tortillas

Ingredients

• 2 cups (heaping) roasted salted plantain chips* (should produce 1 cup four)
• 1/2 cup water

Instructions

1. Place the plantain chips in a food processor and grind to a fine flour
2. In a mixing bowl, add a cup of flour to the water and mix well
3. Knead the dough and form into 10 equal size balls
4. Place a ball on parchment paper and then place another piece of parchment over the top
5. Roll out into a thin small tortilla or use a tortilla press
6. Carefully peel off the dough from the parchment, they are thin and delicate!
7. Cook eat tortilla in an ungreased skillet over medium high heat for 30 -60 seconds on each side, slightly brown

Quick notes

*These are found at Whole Foods (read text above) or sold in bulk at Sprouts.

Kate's Healthy Cupboard - Gluten Free Recipes

Coconut Curry Carrot Soup

It's definitely soup season here in Colorado!!!  I just returned from ten days in Arizona and can't believe how cold it feels here now!  I've decided I prefer the warmth and the idea of never having to scrape ice off my windshield!

While I was in Arizona, I made this soup for Tom's (my boyfriend) grandmother.  She is 93...reminds me of Betty White, love her!!  She hasn't been feeling great and I think dehydration is playing a role in her tiredness.  Old people don't want to drink so they don't have to go potty.  She of course thinks she drinks a ton of fluids.  It's hard to convince her that her coffee with Starbuck's Ice Cream in it in the morning and her Vodka on the rocks at night just doesn't cut it!!!  Needless to say,  I was on a mission to get some fluids in her!  I had her drinking coconut water and kombucha along with some homemade bone broth.  I figured soup would be a great way to secretly increase her fluid intake.  She loooooved this soup and ate it everyday for lunch and raved about it every time I dished it up for her.  Hope you enjoy it as much as sweet Verna May did!!!

Recipe: Coconut Curry Carrot Soup

Ingredients

• 1 tbsp grass-fed butter or coconut oil
• 2 heaping cups of thickly sliced carrots (about 4 carrots)
• 2 thin slices of fresh ginger root
• 1 medium onion, chopped
• 5 cups chicken broth (I prefer homemade*)
• 3/4 cup full fat coconut milk
• 3/4 tsp red curry paste (add more if you want it spicier)
• salt and pepper to taste
• 1 scallion, sliced
• 1 tbsp chopped cilantro
• 2 chicken breasts (optional)

Instructions

1. Heat the butter/oil in a large saucepan and stir in the carrots and ginger
2. Cook over medium heat until the carrots start to brown, about 6-8 minutes stirring constantly
3. Add the onions and cook until they are translucent
4. Stir in the broth, coconut milk and curry paste
5. Bring to a boil, reduce heat and simmer covered for 25 minutes
6. If you want to add chicken to this recipe, add it to the simmering soup. Remove chicken once it's fully cooked and set aside
7. Strain the solids so you can remove the ginger root and discard
8. Add the solids plus 2 cups of the liquid to a blender and puree
9. Add the remaining liquid and process until completely pureed
10. Pour soup back into saucepan to add shredded chicken or pour into soup bowls (Use a fork to shred the chicken once it has cooled enough to touch. Add it to the soup and stir)
11. Serve with some scallions and cilantro sprinkled on top and additional salt and pepper if needed

Quick notes

*I prefer to use homemade chicken broth for all of the health benefits. Store bought will work, but may be higher in sodium so be careful when you salt the soup. I use this recipe for broth. I also add onion, carrots, celery and garlic cloves to my pot for flavor. I use a large crockpot and let simmer for 24 hours to let all of the gelatin out of the bones.

Kate's Healthy Cupboard - Gluten Free Recipes

"Notato" Pancakes

Have you ever taken left over mashed potatoes and made potato pancakes the next day?  I loved them, but no more potatoes for me so these "notato" pancakes made with cauliflower will have to do...and they do!  If you eat white potatoes regularly, these may not do it for you and your starch addiction.  Otherwise, give these a try and let me know what you think!  You may also enjoy this Mashed Cauliflower Recipe next time you're craving mashed potatoes!

“Notato” Pancakes

Ingredients

• 1 large head of cauliflower, chopped and steamed
• 1-2 tbsp fresh chives, minced
• 2 eggs
• 1/2 tsp garlic powder
• salt and pepper to taste
• 1-2 tbsp coconut oil for frying

Instructions

1. Pat dry the steamed cauliflower to remove as much moisture as possible
2. In a food processor, pulse the cauliflower into tiny pieces. Do not puree it!
3. In a mixing bowl, whisk the eggs and add the cauliflower, chives, garlic, salt and pepper and stir until combined
4. Heat a large skillet over medium high heat and add 1 tbsp of oil
5. Once the oil is hot, spoon the mixture into the pan and press down into a pancake shape
6. Cook until brown and pancake is holding together enough to flip and brown the other side
7. You may need to add more oil to the pan for the second batch of pancakes
8. If your batter seems too running, add a bit of coconut flour if you’d like. I prefer these to be flourless!

Serve nice and hot!

Kate's Healthy Cupboard - Gluten Free Recipes

Mashed Cauliflower

I am sure many of you have heard of this idea or already serve cauliflower this way.  I have never tried doing this, not a big cooked cauliflower fan, more of a broccoli girl.  All I can say...why did I wait so long to do this!!!  It really does remind me of mashed potatoes.  I haven't had white potatoes in a very long time, so someone that lives on them may disagree with me!  This is a great starch free side dish to enjoy with out the guilt!

If you are someone that is skipping over this recipe because this is old news to you, just wait, I have a unique one coming that uses this as a base!!

Recipe: Mashed Cauliflower

Ingredients

• 1 head of cauliflower, steamed

• 2 tbsp grass-fed butter
• 2 garlic cloves
• 1 tbsp chives, chopped
• 1/4-1/2 cup plain dairy free milk, unsweetened (optional)
• salt and pepper

Instructions

1. Place the steamed cauliflower, butter, garlic, milk and salt and pepper in a Vitamix or high speed blender and blend until smooth.
2. Pour into a bowl and stir in the chives and additional salt and pepper if needed.

There are many variations to this recipe.  Crumbled bacon would be good on top and you can also substitute the chives for green onion if you prefer.

Kate's Healthy Cupboard - Gluten Free Recipes

Parsnip Latkes

I'm guessing most of you have not ever tried a parsnip, or if you have, you didn't realize it.  I am the girl at Whole Foods that always makes the cashier pull out her produce code book to look up all the random vegetables I buy.  It's not every day that they ring up parsnips, daikon radishes, black radishes, taro root, leeks, tumeric root or plantains to name a few.

According to Wikipedia,  Parsnip is a root vegetable related to the carrot.  Parsnips resemble carrots, but are paler in colour than most carrots, and have a sweeter taste, especially when cooked.  While parsnips can be eaten raw, they are more commonly served cooked. They can be boiled, roasted or used in stews, soups and casseroles.  Parsnips can also be fried or thinly sliced and made into crisps.  The parsnip is richer in vitamins and minerals than its close relative, the carrot. It is particularly rich in potassium with 600 mg per 100 g. The parsnip is also a good source of dietary fiber.

The parsnip looks like a larger pale colored carrot, but in my opinion, doesn't taste like a cooked carrot.  I am not interested in eating a cooked carrot ever again as far as I'm concerned.  I can't stand them!  I actually like parsnips a lot done as parsnip chips in the oven and really liked how this latke recipe turned out.  They have a subtle taste of sweetness and seasoned with the onions, scallions and garlic, it was the perfect balance!!

Recipe: Parsnip Latkes

Ingredients

Makes 8-10 latkes

• 4 cups grated peeled parsnips
• 2 large eggs
• 2 green onions, sliced (all of the whites and light green parts)
• 1 heaping tbsp of the greens (scallions), sliced
• 1/2 tsp garlic powder
• salt and pepper
• 1-2 tbsp refined coconut oil (no coconut taste) for the pan

Instructions

1. Whisk the eggs in a large bowl
2. Add the parsnips, onions, scallions, and seasonings to the bowl of eggs and mix well
3. Place coconut oil in a skillet and heat over med-high
4. Place about 1/3 cup of mixture into pan (about 3 fill fit at a time) and pat down to form a pancake
5. Cook until brown and flip to brown the other side.  You want them to be crisp on the outside, but still soft on the inside.

Just like anything, these are best right out of the pan, but they are still great as leftovers!

Kate's Healthy Cupboard - Gluten Free Recipes

Plantain Flour Tortillas

Plantain Flour...what the heck is that and where do you find it?  I had no idea there was such a thing until a few months back.  I ordered a bunch and have been experimenting with this starchy, moisture absorbing flour.  After I created the Plantain Tortilla Chips Recipe, I knew I could make some sort of a tortilla as well.  I will probably still try a "corn tortilla" that could be used for an open face taco, but until then, these bendable tortillas are perfect for tacos, burritos, wraps and so much more!!!  I love them warm with melted butter and rolled up.  I think next time I might add some cinnamon too!

There are so many different grain free tortilla recipes out there using almond flour and/or coconut flour.  I just don't think they taste much like a tortilla.  These turned out to be the next best thing to a gluten filled one.  If you have recently been eating "normal" tortillas, these may seem weird, but if you are used to the very different "bread like" products of the gluten free world, you will enjoy these!  They actually bend without breaking and have that doughy taste and feel to them.  I think they are best when served warm and used the same day they are made.  They are fine a day or two later, but like most baked goods, they are best fresh and warm.  I can't wait to try this in an enchilada recipe.

Recipe: Plantain Flour Tortillas

Ingredients

• 1 tbsp palm shortening, softened
• 1 tbsp grass-fed butter, melted
• 2 cups non-dairy milk (I used plain carton coconut milk)
• 1 cup plantain flour
• 1 tsp sea salt
• coconut oil for the skillet

Instructions

1. Combine all ingredients into a food processor or blender and blend until smooth
2. Heat a greased skillet (I used a small one) on med-high heat
3. Once it is hot, pour about 1/4 cup batter onto pan and swirl around to coat it
4. Cook until brown and flip to cook the other side
5. I took the pan off the burner and lowered heat between cooking each one. It seems to get too hot and the batter won't swirl around. If you lower the heat, it won't brown the tortilla and make it crispy.

Makes about 10 small tortillas

Plantain Flour is inexpensive compared to nut and coconut flours.  It can be found on Amazon, but is less expensive to order it directly from the company, Barry Farms.  Here is another pancake recipe using Plantain Flour that will make it worth your while to purchase some of it!

Kate's Healthy Cupboard - Gluten Free Recipes

Kale Chips

One of my favorite greens and one of the most nutrient rich greens...Kale!!!  I figured I better post a vegetable recipe before I post anymore sweet treats.  I need to get better about providing more savory recipes and more vegetable ideas, but I really enjoy baking and not to mention taste testing those recipes.  I love kale chips and all, but the cookies I'm perfecting are far more exciting!!

Kale is full of carotenoids and flavonoids, two powerful antioxidants that protect our cells from free radicals that cause oxidative stress. The key flavonoids are kaempferol and quercitin and there are  45 others!  With the addition of high doses of vitamin C, vitamin A, and manganese, kale is certainly a smart choice to battle against cellular oxidation.  Kale also acts as a natural anti-inflammatory, it provides omega-3 fatty acids that helps regulate the body’s inflammation. Many other health aspects of Kale include, the high fiber content that can possibly lower cholesterol, the isothiocyanates from glucosinolates (whatever that is) found in kale can aid in both phases I and II of the body’s detoxification process and Kale is very high in Vitamin K.  Vitamin K can help strengthen our bones, prevents calcium buildup in our tissues that can lead to atherosclerosis, cardiovascular disease and stroke.  And there's more...Kale contains high levels of vitamin A and C, both of which are effective antioxidants that boost immunity.

So do I have you convinced to either try kale or eat more of it yet?  Kale chips are an easy way to enjoy kale and believe it or not, most people find them addicting.  I could eat the entire batch and the best part is, I don't feel a bit guilty about it!!  The options are endless  as to how you could season these chips.  I am pretty simple and just enjoy olive oil and sea salt, but feel free to get creative.

Recipe: Kale Chips

Ingredients

• One bunch of Dino Kale, washed and dried
• 1 tbsp extra virgin olive oil or melted coconut oil
• sea salt to taste

Instructions

1. Tear the Kale into pieces (they will decrease in size as they cook so don't tear them too small)
2. Combine the kale and oil in a bowl and massage the kale with the oil so each piece is oiled
3. Spread single layer onto a parchment lined cookie sheet
4. Bake at 350 for about 6-8 minutes or until a hint of brown
5. Let cool completely before storing. Do not pile on top of each other to cool, they will retain moisture and become soggy
6. Store in a glass container

There are quite a few types of organic kale including red, green curled and lacinato better known as dinosaur kale.  I prefer to use the dino kale for chips because the leaves are flatter and easier to get oil onto.  I do love the curly green kale sauteed or steamed with a little oil and sea salt.  There are so many ways to spice up kale chips and steamed kale.  I like toasted sesame oil with a bit of red pepper flakes and sea salt on my steamed kale.  Another option is to use a bit of raw apple cider vinegar in this kale chip recipe to make salt and vinegar chips.

Kate's Healthy Cupboard - Gluten Free Recipes

Plantain Tortilla Chips

I am so excited about this recipe!  This would have been the perfect Cinco de Mayo recipe, but I am a few days late.  I was attempting crackers and loved the result, but realized they tasted like corn chips so I had to make another batch that looked like chips (bummer, I have to eat another batch).

I was once a tortilla chipaholic, it was bad!  I think when going gluten free, that was the only thing I could have that was cracker like so I turned to that bag quite often.  I have chosen to no longer eat corn as of a year ago, so to create a replacement that is grain free...gets me excited!

There are many reasons why I have chosen to give up corn, most importantly because it's a grain.  Sorry folks, it is not a vegetable, it is a grain.  A grain that is one of the number one GMO foods out there.  It can cause intestinal distress much like gluten and cause silent inflammation just like gluten.  That's all I need to hear to quite eating something.  Now if only someone would tell me dark chocolate does the same thing!!!  I need an intervention...but it's so darn good!

I have been into plantains for a while now and am waiting on the arrival of plantain flour!!!   What the heck is a plantain, a big banana?  Plantains tends to be firmer and lower in sugar than bananas. Bananas are almost always eaten raw, while plantains tend to be cooked either when green or unripe (starchy) or overripe (sweet).  They are a good source of potassium, fiber and starchy carbohydrates (perfect for endurance athletes).

Plantains are a staple in tropical regions of the world, much the same way as potatoes are here.  They have a pretty neutral flavor, the unripe fruit is typically cooked by steaming, boiling or frying.  I buy or make plantain chips myself that are just sliced plantains that have been roasted or baked.  They satisfy the crunch, but this recipe is even better and partners up well with guacamole or fresh salsa!

Recipe: Plantain Tortilla Chips

Ingredients

• 3 unripe (green) plantains, peeled*
• 2 tbsp refined coconut oil
• 1/2 tsp sea salt
• coarse sea salt to sprinkle

Instructions

1. Peel and slice the plantains into about 1/4 inch slices and lay flat on a cookie sheet for about an hour (this can be skipped if plantains don't seem very moist, wet on the fresh slice side)
2. Add the plantains and oil to a food processor and combine until smooth
3. Once all the lumps are gone, add the sea salt and quickly combine
4. Place the mixture on a sheet of greased parchment paper the size of your cookie sheet
5. If the dough is dry enough, place another piece of parchment over the top and with a rolling pin, roll out to about 1/8 inch thick rectangle. If the dough seems too wet, spread out evenly with a spatula (I have had dry and I have had wet plantains, not sure what contributes to that)
6. Using a sharp knife or pizza cutter, cut into the shape and size of chip you prefer
7. Sprinkle coarse sea salt or regular sea salt over the top of the dough and slide the paper onto a cookie sheet
8. Bake at 400 for 25-30 minutes until golden brown. You may need to remove some chips as you go that brown faster than the others.  Make sure to cook them long enough or they will be chewy instead of crunchy
9. Remove cookie sheet and let chips cool
10. You may need to re-cut the chips or you can break them along the cut lines
11. Store in an airtight container, glass is my favorite

Quick notes

*The easiest way to peel a plantain is to first cut off the ends. Then with a knife, slice along the pronounced ridges (about 3 of them). Don't worry if you cut into the plantain, it won't matter. Peel one section at a time, it should come off pretty easily.

Unripe (green) plantains can be hard to find.  I prefer the green for their no sugar content and they have less moisture in them.  I have had the best luck going to Sprouts or Sunflower Market and asking if they have any unripe green plantains in the back, they usually do.  Asian markets carry them as well and they are always green there since they go through so many of them.  Whole Foods sells them but they tend to be very yellow and brown, it can be hit or miss there.

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Kate's Healthy Cupboard - Gluten Free Recipes

Spicy Tuna Sashimi Salad

This is for all you sushi lovers...or for those that want t give it a try!!  I am a huge fan of sashimi, salmon being my favorite.  Sashimi is thinly sliced, raw seafood.  Many different kinds of fresh fish and seafood are served raw in Japanese Cuisine. It can be served plain or wrapped up in a sushi roll.  I prefer it plain topped with a slice of avocado and wasabi or drizzles with Avocado Vinaigrette.

I had the hardest time years ago trying to force myself to try sushi, let alone sashimi!  It is now a favorite and staple in my diet every week.  I would only eat this at a quality sushi/Japanese restaurant or from Whole Foods.  You can find sushi grade salmon and tuna sashimi in the seafood section of most Whole Foods.  If it is fresh, it does not taste fishy at all!!!  I actually think cooked salmon tastes more fishy than raw.  Be sure to buy it the day you plan to eat it or close to the day.

If you like to use wasabi with your sushi, you can buy it powdered.  It is typically found in the asian section and all you have to do is add a bit of water to the powder.  This recipe doesn't call for it, but it is something I enjoy along side my avocado and sashimi.

If you haven't tried sashimi, now is the time!!!  So easy to digest and full of good fats!  This salad has so much flavor you probably won't even know it's raw fish!!!

Recipe: Spicy Tuna Sashimi Salad

Servings: 2

Ingredients

• 8 ounces sushi grade tuna, chopped
• 1 large avocado, chopped
• 3 tbsp macadamia nuts, chopped
• 4 green onions, chopped whites and greens
• 1 1/2-2 tsp hot pepper oil
• 1 tsp avocado oil (could use lite olive oil or coconut oil or omit)
• 2-3 tsp Coconut Aminos
• Sesame seeds

Instructions

1. Roast the nuts in a dry skillet over high heat until slightly brown, let cool
2. Combine the tuna, avocado and onions in a bowl
3. Combine the oils and Coconut Aminos in a bowl, pour over the tuna mixture and stir
4. Top with a sprinkle of sesame seeds and the nuts

Enjoy this with homemade Taro Chips, on cucumber slices, on Grain Free Wheat Crackers or simply plain!

Visit Allergy Free Wednesday for additional allergy free recipes!

Kate's Healthy Cupboard - Gluten Free Recipes

Perfect Hard Boiled Eggs

This may not be a very exciting post for most of you, but it is for me!  I get excited when food not only tastes good, but looks good!

I was not thrilled with the way my eggs looked in the Avocado Deviled Egg recipe, so I had some homework to do!  I want an egg that is fairly easy to peel and the yolk must show no signs of over cooking (gray edges).  I have read a few people's thoughts on how to boil the perfect egg and below is what worked for me.

Some people suggested using older eggs, I used new.  Maybe older would have worked even better, but this method should work either way.  Please keep in mind altitude may play a role.  Water boils faster at higher altitudes but takes longer to cook.  The water doesn't get as hot when it boils here compared to lower altitudes.  With that said, the time may need to be adjusted slightly.  I will try this method next time I'm in AZ and update this post as to what the results were.

Recipe: Perfect Hard Boiled EggsIngredients

• 6-12 eggs, (pastured are the best for you)
• 1/2 tsp baking soda

Instructions

1. Place the eggs in a saucepan, add soda and water until the eggs are fully covered
2. Use a pan large enough the eggs have a bit of wiggle room
3. Place the pan on the stove and bring it to a boil, full boil
4. Once the water reaches a full boil, turn off the stove and place the lid on the pan
5. Let the eggs sit for 12 minutes
6. Place a large bowl of ice and cold water in the sink
7. Remove the eggs from the stove after 12 minutes and immediately rinse with cold water and place them in the ice bath
8. Let the eggs sit for 5-10 minutes

Let me know if you have any other tricks or tips!

Kate's Healthy Cupboard - Gluten Free Recipes

Green Bean Fries

This is my favorite way to fix string beans.  You can find them as the traditional green bean and also as the rare yellow string bean.  I typically only see the yellow at the farmers markets, but was lucky enough to find them at the Whole Foods in Scottsdale.  I'm not sure what, if there is any, the difference is between the two.  I do know they taste a bit different.  I think the yellow are less beany tasting, less vegetable tasting.  I don't know how to describe the difference.  I prefer the yellow, but seem to think the green might be better for me.  Green beans are much easier to find so I will be sticking to those until some yellow beans pop up at this years farmer's markets.

Recipe: Green Bean Fries

Ingredients

• 1 lb green beans
• Spectrum Coconut Oil Spray or a bit of coconut oil
• Sea salt to taste (or any other seasonings)

Instructions

1. Clean the beans and snap off the ends, towel dry
2. Place the beans on a parchment lined cookie sheet, single layer
3. Bake at 400 for 15-20 minutes until brown. Feel free to turn on the broiler for a minute or two to brown even more

Enjoy!!

Kate's Healthy Cupboard - Gluten Free Recipes

Avocado Deviled Eggs

Deviled eggs may be something you traditionally serve at your Easter brunch.  How about switching it up a bit with Avocado Deviled Eggs.  Who doesn't like avocado! Eggs are a great source of protein and many other nutrients.  These are really an any time of the year great snack!  They are super easy and fulfilling with the heart healthy fat the avocado provides.  You can doctor up the egg yolk and avocado mixture any way you'd like.

Recipe: Avocado Deviled Eggs

Ingredients

• 8 eggs, hard boiled and peeled
• 1 large ripe avocado
• 2-4 tbsp hot sauce
• dash of sea salt
• splash of lime juice

Instructions

1. Slice the eggs lengthwise and remove the yolks
2. Rinse the whites to get any leftover yolk out, pat dry
3. Combine the yolks, avocado, hot sauce, salt and lime juice in a food processor
4. Pulse until almost smooth
5. Spoon the mixture into each egg white half

Quick notes

The amount of hot sauce will vary depending on how hot the sauce is. I used 4 tbsp of The Green from Horsetooth Hot Sauce. (local company sold at Whole Foods and Vitamin Cottage or from their website) It is pretty spicy but I love it. It's a mix of green habaneros, serranos, tomatillos, garlic and onion.

I am determined to get hard boiled eggs to come out perfect!  If you could see the eggs in the back of my picture, you'd say my egg skills need work!!!  Every cookbook seems to think they have the answer.  Our altitude makes a bit of a difference but I am going to figure it out!  If anyone knows the trick, please let me know!!!

Kate's Healthy Cupboard - Gluten Free Recipes

Roasted Cabbage

St Patrick's Day is coming up and cabbage is on the menu!  I'm sorry I don't have a Irish potato soup recipe or soda bread.  I do have an easy way to fix cabbage that can be enjoyed, Irish or not.

I love roasted brussels sprouts and I think this has a little bit of a similar taste to it. That is probably because brussels sprouts are a type of cabbage.  The different varieties are: Green, Savoy, Red, Napa, Bok Choy and Brussels Sprouts.  Cabbage can be enjoyed raw in salads and slaws, braised over low heat, quickly cooked in stir-frys.  Cabbage mellows and sweetens the longer it's cooked.

Cabbage ranks right up there with broccoli, cauliflower and brussels sprouts with the reputation of fighting cancer.  It's also a good source of vitamin C, Fiber, potassium and other nutrients.

Recipe: Roasted Cabbage

Ingredients

• 1 head of green cabbage, sliced
• 2 tbsp refined coconut oil, melted
• 1 tbsp rice vinegar
• 2 tbsp Coconut Aminos
• salt and pepper
• red pepper flakes
• sesame seeds

Instructions

1. In a small bowl, combine the oil, vinegar and Coconut Aminos
2. Lay cabbage slices on a greased cookie sheet
3. Brush the mixture onto each cabbage slice
4. Sprinkle with salt, pepper, red pepper flakes and sesame seeds
5. Bake at 375 for 30-35 minutes

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Kate's Healthy Cupboard - Gluten Free Recipes

Cauliflower Fried "Rice"

OK, so this isn't exactly like eating rice, but it sure is delicious!  I typically wouldn't roast or steam cauliflower to eat, my preference has always been broccoli.  Cauliflower has been used in numerous recipes in place of potatoes and rice for a few years.  I decided to give it a whirl and loved the result!

I remember making fried rice as a kid with the left over rice from Chinese food.  It just wasn't complete until you fried the egg and drizzled the hot pepper oil over it to give it a kick.  I haven't had rice like that in years, like many years!  That's just not something I'd ever order out due to all the vegetable oil they use and the soy sauce being full of gluten.  Soy sauce is not an option anymore since it contains gluten.  I used Coconut Aminos instead and think it tastes similar to soy sauce...from what I remember.

Coconut Aminos is a soy-free sauce, containing 17 amino acids, is dark, rich, and salty. It is made simply from raw coconut tree sap and sun-dried sea salt.  It is naturally gluten free and lower in sodium than soy sauce.  It is great for salad dressings, dips and any Asian inspired recipe that calls for soy sauce!

Recipe: Cauliflower Fried "Rice"

Ingredients

• 1 head of cauliflower, chopped
• 3 eggs
• 1/4-1/2 cup onions, chopped
• 1-2 bunches green onions, chopped white and green parts
• 2 cloves garlic, minced
• 1 tbsp refined coconut oil
• 1 tbsp toasted sesame oil
• 2 tbsp Coconut Aminos
• 1-2 tsp Hot Pepper Sesame Oil
• dash of salt if desired (I didn't use, coconut aminos are salty enough for me)

Instructions

1. Steam the cauliflower until very soft
2. Use a  potato ricer or food processor to turn cauliflower into "rice" pieces and set aside
3. Whisk the 3 eggs and add to an oiled (coconut oil) medium sized hot skillet
4. Scramble the eggs until they are still slightly wet and place in a bowl.
5. Clean the skillet, add coconut oil and saute the onions and garlic until onions are translucent
6. Add the cauliflower and green onions and fry on medium high heat so cauliflower starts to brown
7. Stir occasionally and add in the egg and toasted sesame oil once the cauliflower is getting to desired brownness
8. Remove from heat and add in Coconut Aminos and drizzle with the Hot Pepper Sesame Oil, stir until combined

Variations:Feel free to add chicken or extra vegetables such as peas, carrots, shredded cabbage or sprouts.  You can also top with some toasted sesame seeds if you want.Quick Notes:

You can find Coconut Aminos in the Asian aisle at Whole Foods or Vitamin Cottage or online.

Let us know if you can get your kiddos to eat this vegetable!

Kate's Healthy Cupboard - Gluten Free Recipes