Roasted Cabbage

March 14, 2012 Kate

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

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Kate's Healthy Cupboard - Gluten Free Recipes

Dairy Free Vanilla Bean Pudding

March 12, 2012 Kate

I love easy desserts, especially desserts that have a decent amount of protein in them. This recipe has many variations and can be made with or without added protein. Just like the Peanut Butter Protein Balls and the Grain Free Cookie Dough Truffles, no one would ever know there was egg white protein powder in it!

Recipe: Dairy Free Vanilla Bean Pudding

Ingredients

1 can full fat coconut milk (I like Thai Kitchen for the thickness)
2/3 cup non-dairy milk (I like coconut or almond)
2 egg yolks (optional, but makes it creamier)
4 tbsp arrowroot powder
1/8 tsp vanilla bean powder (1 pod, scraped)
2 tbsp virgin coconut oil
1/4 cup Lakanto, Wholesome Sweeteners Zero or coconut palm sugar (could try honey, maple syrup of coconut nectar in a lesser amount)
1/4 cup vanilla egg white protein (optional)

Instructions

In a mixing bowl whisk the egg yolks and set aside
In another bowl, beat the 2/3 cup milk and the arrowroot until smooth
Combine the two bowls and add the protein powder at this time, set aside
Add the can of coconut milk, vanilla beans, sweetener and oil to a saucepan, slowly bring to a boil
Reduce the heat and SLOWLY add the egg mixture a little at a time, stirring constantly so the eggs don't cook
Continue stirring until the pudding thickens and coats the back of a spoon
If protein was added or you want a smoother texture, run the mixture through a blender
Pour into ramekins, jars, bowl, etc and place in the frig to set up (about 4 hours or overnight)

Quick notes

I think the vanilla beans give this a stronger flavor. If you opt for vanilla extract, add it in at the very end. I would try 1 tsp to taste.

Don't be in a hurry to take this off the stove, make sure it thickens up.

This is an easy way to fulfill a sweet craving and not feel guilty about it!!!

Meatza Pizza

March 9, 2012 Kate

I can take it or leave it when it comes to pizza, but I love this idea! I haven't had a slice of pizza since I don't know when. Having a gluten and dairy sensitivity pretty much crosses pizza off the list of acceptable foods. I obviously left off the cheese, but if you can handle cheese, have at it!

When I saw this idea, I had to try it. There are so many variations to pizza toppings and now there is a variation to the crust. Ground meat makes up this crust and can be done with any combo you would like. I think this would be a fun thing to do as personal pizzas with kids. You could make individual meat crusts and let them top it. That way they have some ownership in their meal and may be more apt to eat it!

Recipe: Meatza Pizza

Ingredients
2 lbs ground meat*
2 eggs
2 cloves garlic, chopped
1-2 tsp salt (if using any italian sausage I would use 1)
2 tbsp fresh herbs (thyme, oregano, parsley, etc)
1/2 tsp onion powder
1/2 cup pizza sauce
Any cheese and toppings

Instructions
Place everything in a bowl and combine well with hands
Place the meat on a greased pizza pan or a 11x17 cake pan. Make sure you have sides to your pan for excess liquid to run off.
Press the meat to fill the pan and create sides to look like a crust
Bake at 400 for 12-15 minutes
Remove and spread sauce, cheese and toppings and return to the oven for an additional 5 minutes
Turn the oven to broil and cook for another 1-2 minutes

Quick notes
*I used ground turkey breast (it's what I had) and ground italian pork sausage. The sausage gives it such good flavor. If you don't use any sausage, you could always add some red pepper flakes or additional seasonings to spice it up.

There are so many different ways to top this! If you are an olive person, try a Greek meatza with some olives and feta.

Egg Muffins

March 7, 2012 Kate

Have I told you I love eggs yet? I pretty much enjoy them in any shape or form. They are an excellent source of protein and one of the most bio-available foods out there. Please do not be afraid of the yolks, that's where all of the nutrients are. It upsets me when someone tells me they had egg whites for breakfast. There has never been any evidence that cholesterol-rich egg yolks contribute to heart disease.

Egg yolks contain more vitamins and larger quantities of those vitamins than egg whites. They are one of only a few foods in which vitamin D is naturally found. They contain minerals include calcium, magnesium, iron, potassium, sodium and selenium. Carotenoids in egg yolk (particularly lutein and zeaxanthin) promote eye health. The vitamins, minerals and other nutrients found within them also help promote heart and cardiovascular health. The moderate consumption of egg yolks does not show a direct connection to heart disease, but nutrients in the yolk, such as choline, help to regulate cardiovascular function. So quit tossing out the yolks!

Recipe: Egg Muffins

Ingredients
7 eggs
1 tbsp refined coconut oil
1/4 cup onion, diced
1/2 cup red bell pepper, diced
1/4 cup jalapeno, chopped (remove seeds unless you want it spicy)
1/2 cup roasted green chilis, drained (505 is my favorite)
1 garlic clove, chopped
1/4 cup non-dairy milk
1/2 - 3/4 tsp cumin
1/2 cup shredded cheese (optional if you tolerate dairy. Make sure it is cheese from grass-fed cows!)
salt and pepper to taste

Instructions
In a medium skillet, saute the onion, pepper, jalapeno and garlic in the oil
In a large mixing bowl, whisk the eggs with the milk
Add the chilis, cumin and salt and pepper to the eggs and mix well
Once the onions have turned translucent, add the mixture to the eggs and stir well
Coat or spray a muffin tin with coconut oil really well. Make sure all of the sides get coated. I learned the hard way.
Fill the tins about 3/4 full and bake at 375 for 15-20 minutes. Makes 12-15 muffins
The muffins will blow up and then deflate once they are removed from the heat

Variations
The chili's could be replaced with chunky salsa or pico. You may need to add more spice. You could also add shredded chicken or other meat of choice.

These are a great high protein meal or snack and are great as leftovers. This recipe can be altered into any kind of egg muffin that you desire. I also like doing a combination of leeks, garlic, yellow squash, spinach, sage chicken sausages (Applegate Farms) and dried oregano. Let us know what combination you come up with!

Grain Free Banana Bread

March 5, 2012 Kate

After making this recipe six times, I think I finally got it! Almond flour is so different to work with than regular flour. Besides the obvious lack of the binding protein of gluten, it is moist and also browns faster than regular flour. You certainly can not just take a recipe and sub regular flour with almond flour. There are so many other ingredients that need adjusted to account for the added moisture.

To add to the challenge, altitude. It is so different making baked goods here versus Arizona. For instance, a bread recipe down there can take 4 eggs and rise beautifully and here I have to decrease to 2 eggs and cook it longer so it's not undercooked in the middle. This causes a bit of a problem since longer cook time means the bread gets more brown on top.

With that said, if you are at a lower altitude, your cook time will be a bit less. Please do not add more banana, it will make your middle mushy, still good, but too wet. It is best to bake this on the lowest shelf to avoid over browning it. It will get fairly brown, but it never tastes burnt. After about 45 minutes, I put a piece of foil across the shelf above it to keep it from browning. Don't cover the bread or it will retain moisture, not what you want!!! It will still be plenty moist and full of flavor!

Recipe: Grain Free Banana Bread

Ingredients

2 1/2 cups almond flour (Honeyville)*
2 eggs
1 cup banana, mashed (about 2 large)
2 tsp vanilla extract
1/2 tsp apple cider vinegar (helps it rise)
1 tsp baking soda
1-2 Tbsp Lakanto, Wholesome Sweeteners or Coconut Palm Sugar (optional)
1/4 tsp sea salt
1/2 cup walnuts, crushed (optional)

Instructions

In a mixing bowl, beat the eggs until frothy. Add the bananas, vanilla and apple cider vinegar and beat again
In another bowl, combine the flour, sugar, soda and salt
Add the dry to the wet and beat until combined
Pour batter into an oiled 8.5x4.5 loaf pan
Bake at 350 on the bottom shelf for 50-60 minutes
Turn off oven and let the bread sit for 15 minutes
Remove and let cool

Quick notes

*I would suggest using Honeyville brand almond flour since it absorbs more moisture than Bob's. If you use Bob's I would try adding more flour but I am not sure that will work. You may have undercooked bread in the middle. Please read the last paragraph above if you haven't for details on the baking.

Variations

You can add some cinnamon to the batter for some extra spice. You can certainly use a larger loaf pan, it will result in shorter bread. The other option is to use mini loaf pans and cook for less time.

Warm it or toast it with a little butter, mmmmmm! I have another recipe coming soon that uses this bread that is delicious!!!

White Chocolate Cranberry Biscotti

March 3, 2012 Kate

I had left over white chocolate chips from the White Chocolate Macadamia Nut Cookies so I decided to put them to use instead of eating them all myself! I think there are numerous things I could have paired with white chocolate and come out with a yummy result. I went with fruit sweetened dried cranberries that I found in the bulk section at Whole Foods. Vitamin Cottage sells them as well, just make sure you are getting fruit sweetened, not the ones with added white sugar.

You really could do any dried fruit as long as the fruit pieces are small (raisin size). Larger fruit pieces tend to create too much moisture around them, plus when they are smaller you feel like you are getting so many more pieces in every bite! Feel free to use larger fruits like strawberries or cherries, just cut them in half. I wouldn't suggest frozen or fresh for the same reason, adds too much moisture to the recipe. Almond flour is so moist compared to regular flour that it requires decreases inliquid amounts to have a recipe turn out right. Biscotti is supposed to be a crunchy cookie so added moisture will make it soft in the middle.

I have had a few people ask me about printing my recipes from the website. Here's how to do it. You can click on each individual recipe (Click on the title of the recipe, it turns green and it will take you to a page where only that recipe is shown) and at the bottom of the page under my signature, it will read "Print This Recipe". Click on that and it will be in a print format so you don't print the entire web page. I will soon have "Pin It" as an option for each recipe for all of you that use Pinterest to organize your recipes.

Recipe: White Chocolate Cranberry Biscotti

Ingredients
2 1/4 cup almond flour (honeyville)
1 egg
1/4 cup honey
1/3 cup coconut oil, melted
3/4 tsp almond extract
1 tsp baking soda
couple dashes of sea salt
1/2 cup fruit sweetened dried cranberries
2/3 cup white chocolate chips
1 egg white

Instructions
In a large mixing bowl, cream 1 egg, oil and honey
Stir in the almond extract, set aside
In a small mixing bowl, combine the flour, soda and salt
Add the dry into the liquid and mix well with a spoon
Fold in the cranberries and chips
Divide the dough into 2 equal parts. Shape into 2 ovalish loaves about 9x4x1 on a parchment lined cookie sheet
Whisk the egg white in a bowl and brush the tops and sides with the white (This makes it shiny on top and you will have some left over)
Bake at 350 on the bottom rack for about 20-24 minutes, until golden brown
Remove and let cool for at least 30 minutes
Lower oven temperature to 300
Using a serrated knife, slice the loaves diagonally into 1 inch slices. Return the slices to the baking sheet, placing them on their sides.
Bake at 300 for 10 to 15 minutes on each side, or until brown.
Turn off oven and let them sit in there until cool. This will allow them to get crispier. It may look like they are getting too done, remember that almond flour browns easier than regular flour.
Cool completely and store in an airtight container. Makes 12-15 servings.

Now that I have biscotti making down, look for many more flavors to come! Let me know what your favorite biscotti flavor is and I will try to create it!!

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BLT Lettuce Wraps

February 29, 2012 Kate

I really wanted to call this a BLATE lettuce wrap but figured people would have no clue what the heck it was. You have hopefully heard of a BLAT, a BLT with avocado. Well I took it a step further and added some diced up hard boiled eggs to increase the protein content.

This wrap can be tailored to your liking. Some options are to eat it plain or mix in with some Homemade Mayo, Avocado Vinaigrette or some mustard before you wrap it up. Either way, you can't go wrong when bacon is involved!

I agree with a modified paleo/primal way of eating, but I am not endorsing eating as much bacon as you want like the die hard paleo do. I believe the saturated fat in it is healthy and is fine to eat, just not everyday. Make sure you are buying uncured bacon that is nitrate and nitrate free from a quality source. The other option is buying unprocessed turkey bacon if that suites your taste buds more.

Recipe: BLT Lettuce Wraps

Ingredients
4 slices bacon, cooked and broken into pieces
4 eggs, hard boiled and diced
1/2 to 1 avocado, diced
3/4 cup of tomatoes, diced
4 big lettuce leaves
mayo, mustard or dressing (optional)

Instructions
Place all of the ingredients minus the lettuce in a bowl and toss with or without a condiment
Place the filling in a lettuce leaf and roll up

Quick notes
Serves 2 people (2 wraps each)

Whether you opt for a BLT, BLAT or a BLATE lettuce wrap, enjoy!!!!

Avocado Vinaigrette

February 28, 2012 Kate

A few summers ago at the Vail Farmer's Market, I came across a booth for Alpine Avocado Vinaigrette. It is a local company and a fantastic dressing, dip and marinade. It has finally made its way into Whole Foods here in Colorado. You can find it in the salad dressing section or you can order it online. As much as I love to support local businesses, I have created my own avocado vinaigrette.

I have to admit, I have never used Alpine Avocado Vinaigrette or my own as a salad dressing. I am sure it would be awesome on a salad, especially one topped with salmon sashimi or seared ahi. I use it all the time to drizzle over my sashimi, it's the best with wasabi! It would be great in chicken salad, egg salad or any wrap. I already have a recipe planned to incorporate it into and will be trying it as a marinade soon!

Recipe: Avocado Vinaigrette

Ingredients
1/3 cup avocado
1/2 cup olive or avocado oil
2/3 cup water
2-3 tbsp rice vinegar
1 bunch green onions, whites
1/2 tsp fresh garlic
1/4 - 1/2 tsp sea salt

Instructions
Place all of the ingredients in a Vitamix or in a blender and blend until smooth.

Let us know what you drizzle, dip or marinate with this dressing!!

Banana Pancakes

February 27, 2012 Kate

As a nutrition consultant, I am often asked for breakfast ideas that are high in protein besides eggs. I think we have all gotten in the mind set that breakfast has to be "breakfast" foods. It certainly does not! If last night's dinner leftovers sound good, go for it! Any type of meat and some vegetables is a great option. For those of you that have to have a traditional breakfast food, this is the recipe for you!!

I made these into a high protein pancake by adding egg white protein to the batter. You will never know it's there! The high protein content and healthy fats will keep you feeling satisfied longer than traditional pancakes or a bowl of cereal.

Enjoy!

Recipe: Banana Pancakes

Ingredients
3 eggs
3 bananas, mashed (about a cup)
1 cup almond flour
1/4 cup egg white protein*
1 tsp vanilla extract
1 tbsp coconut oil
1 tbsp or more of honey
1/2 tsp baking soda
dash of sea salt
1/4 cup walnuts, chopped (optional)

Instructions
In a large mixing bowl, beat the eggs, bananas, vanilla, oil and honey until frothy
In a small bowl, combine the flour, protein powder, soda and salt
Pour the dry bowl into the egg mixture and beat until combined
Fold in walnuts at this time
Let the batter sit for about 15-20 minutes to set up
Heat a small oiled skillet over medium to medium low heat. Almond flour burns easily and these will be fairly brown when done
Pour about 1/8 - 1/4 cup batter in the center. Make them about 3 inches in diameter. This will make them cook more evenly and flip easier
Once bubbles appear and the edges get dry, flip the pancake
Serve plain, with syrup or fruit on top

Quick notes
*I used plain egg white protein. Vanilla would work just fine, the plain is less expensive and tasted great. I have not made these without the protein, but I think you could just add extra flour and they would still turn out delicious.
Makes about 15 silver dollar pancakes

I think the bananas sweeten these up enough without the honey. I used Nature's Hollow Honey and Maple Syrup made with xylitol to reduce the sugar content of these. I enjoyed them plain with no syrup and felt like I was being naughty and eating bread!!!

To see this and many other allergy free recipes, visit Allergy Free Wednesday.

Cobb Salad With Balsamic Vinaigrette Dressing

February 25, 2012 Kate

Cobb Salad & Balsamic Vinaigrette Dressing

A good dressing can make a good salad great. This is my version of a cobb salad with a basic homemade vinaigrette drizzled over it.

For some reason I seem to like other people's salads better than when I make my own. Not this time, I devoured this salad and have been making it often. It is full of goodies and can be made to your own liking.

Recipe: Cobb Salad with Balsamic Vinaigrette Dressing

Ingredients
Dressing:
1/2 cup olive oil
1/4 cup balsamic vinegar
1/4 heaping tsp dried oregano
1 1/2 tsp stone ground or dijon mustard
1/2 clove garlic, minced
salt and pepper
Salad:
spinach or any leafy greens
avocado
grape tomatoes
chicken breast, cubed
hard boiled egg
sprouts
bacon
sunflower seeds

Instructions
Dressing:
Combine all the ingredients in a Vitamix or blender and blend until well combined
Store in a glass jar

Variations
The salad can include anything you desire! It's a complete meal full of good protein and healthy fats when you include avocado, seeds or nuts and the many sources of protein.

Veggies are a free food (takes more calories to break down and digest than they actually contain) and come with many benefits. Don't be afraid to pile the greens and veggies high!

Almond and Cashew Milks

February 23, 2012 Kate

The benefit of making your own nut milks is that they don't contain any added thickeners, preservatives or other hard to pronounce ingredients. I definitely still use the store bought boxed milks, but I like to make my own as well. They are very easy to make and can be sweetened and flavored to your liking. I typically make mine plain so I can use them in different recipes and sweeten them according to the recipe. I have only made almond and cashew milk, but I think you could use other nuts as well or even sunflower seeds.

Recipe: Almond and Cashew Milk

Ingredients
1 cup of raw almonds or cashews, soaked overnight and rinsed
2-3 cups filtered water (depending on desired thickness) for almond milk or 4 cups for cashew milk
1-2 tsp vanilla extract to taste (optional or use vanilla beans)
Any sweetener to taste (optional)
dash of sea salt

Instructions
In a Vitamix or blender, combine the water and nuts
Blend on high for a minute or two until almonds turn into tiny pieces and cashew milk is smooth
The cashew milk is ready to go if you prefer a creamier milk
The almond milk needs to be strained through a nut mesh bag (cheese cloth has too large of holes, so layer it if you try that)
Store both milks in a sealed glass pitcher or jar in the refrigerator for 2-3 days

I use fresh unflavored almond milk in my Dairy Free Ranch Dressing recipe and also my Dairy Free Hot Cocoa Recipe.

Homemade Hot Cocoa and Marshmallows

February 23, 2012 Kate

I thought this was a perfect recipe to post on a cold wintery day like today! I love when they say we are expecting an inch over night and you wake up to 6 inches of snow! I actually do like it since it means I get to spend the day in the kitchen!!!

As I have stated before, I loooove marshmallows. All of us girls in the family tend to go through a bag of them in no time. I saw a recipe for homemade marshmallows using honey and knew I had to try it. I have to give Jenni at The Urban Poser credit for the marshmallow recipe, but I'll take credit for the cocoa recipe!

The marshmallows need some time to dry out so plan to make them a day ahead of time. It is a pretty straight forward recipe, but I learned a few things while I was making them. First, use a large saucepan to boil the honey and water. You will never reach 240 degrees unless the mixture is boiling rapidly and a small saucepan will not allow for that! I learned the hard way and watched it boil over and then watched the temp standstill for what seemed like an hour because I couldn't turn it up without it boiling over. It should only take 7-8 minutes to get hot enough. Second, wet your hands slightly when trying handle and cut them. They are extremely sticky until you can get them cut and the sides can dry out. It works well to use kitchen scissors to cut them into desired shape and size.

Follow this recipe and video for the marshmallows. She also gives some yummy suggestions of what to coated them in for an additional treat. It makes quite a few large marshmallows.

I make my own nut milks and used that in this recipe. You can certainly used boxed non-dairy milks instead. Make sure to read my notes under variations if you use boxed milks. The cocoa recipe makes one cup so feel free to double it like I do so it fills my venti size mug!

Recipe: Hot Cocoa

Ingredients
1 cup homemade nut milk*
2 tbsp full fat coconut milk (optional, but makes it creamier)
1/4 tsp vanilla extract
1 - 1 1/2 tbsp Lakanto or Wholesome Sweeteners Zero or Coconut Palm Sugar*
2 tsp cocoa or cacao powder

Instructions
Combine all of the ingredients in a Vitamix or blender and blend until combined. This mixes it best and makes it a bit frothy.
Pour mixture into a sauce pan and bring it to just about a boil.
Reduce heat and simmer for a couple minutes, stir it while it simmers.
Pour into a mug, top with marshmallows and enjoy!

Quick notes
*I make my own almond and cashew milk to use in recipes. You can certainly use a boxed almond or coconut milk. If you use a vanilla flavored milk, you may want to omit the vanilla extract and reduce the sweetener.
*Remember that the marshmallows will add additional sweetness.

Variations
You could add any extracts besides vanilla for a different flavor. I would suggest almond, peppermint, coconut, orange or hazelnut. You may need to add a smaller amount, especially with peppermint!
For a higher protein drink, add some vanilla egg white protein or vanilla whey if you can tolerate dairy. Blend it with all the other ingredients. Some brands may clump when you heat it, add the hot mixture back into the blender before serving.

Let me know how you choose to flavor it!!!

White Chocolate Macadamia Nut Cookies

February 22, 2012 Kate

This cookie combination is one of my favorites! White chocolate doesn't have the health benefits that dark chocolate has but, it was necessary for this recipe! In Fact, white chocolate really isn't chocolate. It contains cocoa butter, a product of the cocoa bean that is also used to produce chocolate. The cocoa butter, which does have a faint chocolate flavor is combined with milk, sugar and often other flavoring ingredients such as vanilla in order to create white chocolate. With that said, white chocolate contains far more sugar and dairy than dark chocolate. The darker you get, the less dairy and sugar content the chocolate will have.

Macadamia nuts are one of my favorite nuts for taste and health benefits. Most nuts are typically higher in omega 6 fats, macadamia nuts being one of the lowest. Most of us get too many 6's and that is a pro-inflammatory fat when it is out of balance with omega 3's. Omega 3's are your anti-inflammatory fat that is typically low in the typical diet. Macadamia nuts have had a bad reputation for a long time, mostly because they are high in fat. However, between 78 to 86 percent of the fat is monounsaturated, the good for you, heart-healthy kind of fat. In addition, macadamia nuts are one of the only food sources that contain palmitoleic acid (a type of monounsaturated fatty acid that may speed up fat metabolism, thus reducing the body’s ability to store fat).

So the white chocolate may be higher in sugar, but at least the nuts in this recipe are one of the best nuts for you!

This recipe was adapted from cookie recipes from Elana's Pantry

Recipe: White Chocolate Macadamia Nut Cookies

Ingredients
2 1/2 cups almond flour*
1/2 tsp baking soda
1/2 cup vegan organic palm oil shortening
1/4 cup honey*
1 tbsp vanilla extract
2/3 cup toasted macadamia nuts
2/3 cup white chocolate chips or chunks
1/4 tsp sea salt

Instructions
Place the nuts in a dry skillet over medium high heat and lightly toast, let cool
Add the shortening, honey and vanilla to a bowl and cream with a hand held mixer
In another bowl, combine the flour, soda and salt
Combine the two bowls together and mix well
Fold in the chips and nuts until well combined
Using a cookie scoop, place cookies on a parchment lined cookie sheet
Use your palm and flatten the cookies out
Bake at 350 for about 8 minutes

Quick notes
*I used Bob's to see if it would work and it did. I know that Honeyville will absorb a bit more of the shortening and possibly work even better.
*This can be made with less sugar using Nature's Hollow Honey made with Xylitol. I did that and it tasted great!
Makes about 18 cookies depending on the size.
I recently decided to freeze these, so delicious right out of the freezer!

Typing this recipe makes me want to make more of these since they disappeared so fast!!!

Cauliflower Fried "Rice"

February 21, 2012 Kate

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
Steam the cauliflower until very soft
Use a potato ricer or food processor to turn cauliflower into "rice" pieces and set aside
Whisk the 3 eggs and add to an oiled (coconut oil) medium sized hot skillet
Scramble the eggs until they are still slightly wet and place in a bowl.
Clean the skillet, add coconut oil and saute the onions and garlic until onions are translucent
Add the cauliflower and green onions and fry on medium high heat so cauliflower starts to brown
Stir occasionally and add in the egg and toasted sesame oil once the cauliflower is getting to desired brownness
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!

How to Keep Berries Fresh

February 20, 2012 Kate

I just received an email that I want to share with you all. Thank you Lori for sending this.

Vinegar can be used in so many different ways around the house. I use a spray bottle with a vinegar (apple cider or coconut vinegar) and water mixture to wash my produce. I never thought to do this ahead of time to keep my berries fresher longer!

Berries are delicious, but they're also kind of delicate. Raspberries in particular seem like they can mold before you even get them home from the market. There's nothing more tragic than paying $4 for a pint of local raspberries, only to look in the fridge the next day and find that fuzzy mold growing on their insides. Well, with fresh berries just starting to hit farmers markets, here's how to keep them fresh! Here’s a tip I’m sharing on how to prevent them from getting there in the first place:

Wash them with vinegar.

When you get your berries home, prepare a mixture of one part vinegar (white or apple cider probably work best) and ten parts water. Dump the berries into the mixture and swirl around. Drain, rinse if you want (though the mixture is so diluted you can't taste the vinegar,) and pop in the fridge. The vinegar kills any mold spores and other bacteria that might be on the surface of the fruit, and voila! Raspberries will last a week or more, and strawberries go almost two weeks without getting moldy and soft. So go forth and stock up on those pricey little gems, knowing they'll stay fresh as long as it takes you to eat them. You're so berry welcome! I haven't tried this yet, but plan to!

Coconut Cashew Dip

February 19, 2012 Kate

Initially I was trying to create another frosting option for my sugar cookie recipe. I went for the soaked cashew method that so many raw desserts are made from. Cashews are a sweeter nut and work really well as the base for dips, spreads, fillings and more. Their mild sweetness and smooth texture add body and flavor to dishes. The Raw Food world uses them a lot and I have been experimenting with them as well.

My concoction didn't really turn out like frosting. I just wasn't digging the idea of spreading it on a cookie, it didn't wow me! I did like the taste...a lot! I decided to grab some strawberries and apple slices and dip away. Yum! I imagine you could get really creative and find many uses for this dip. I have another recipe coming soon that uses this as a drizzle.

I would have to say that cashews may be my favorite nut. It's a toss up between macadamia nuts and cashews, but I love the sweetness cashews have. Did you know cashew nuts are actually the seeds that adhere to the bottom of the cashew apple, the fruit of the cashew tree, which is native to the coastal areas of northeastern Brazil. While cashew apples are not some we enjoy in the United States, they are regarded as delicacies in Brazil. Who knew?

Cashews are full of healthy fats, powerful antioxidants and many important minerals. Cashews have a lower fat content than most other nuts and most of it is in the form of oleic acid, the same heart-healthy monounsaturated fat found in olive oil. Their high copper content gives the seeds the power to eliminate free radicals and they are also a good source of phytochemicals. Cashews are particularly rich in magnesium. We all know that calcium is necessary for strong bones, but magnesium is as well!

Recipe: Coconut Cashew Dip

Ingredients
1/2 cup raw cashews, soaked (at least an hour)
1/3 cup coconut milk*
1 tbsp full fat coconut milk
1 tbsp virgin coconut oil
2 vanilla beans scraped or 1/4 tsp vanilla bean powder or 1/2 tsp vanilla extract
1 1/2 tbsp Swerve, Erythritol or sweetener of choice

Instructions
Add all of the ingredients into a Vita-Mix, blender or a food processor should work. If using a food processor, I would run your sugar through a blender or coffee grinder so it's not grainy.
Blend until well combined and smooth
Store in the refrigerator

Quick notes
*I used So Delicious Sugar Free Vanilla Coconut Milk. Any non-dairy milk will work but you may want to add additional vanilla if using a plain milk.

I want to hear what you dip in this or spread it on!

Sunflower Seed Herb Crackers

February 16, 2012 Kate

I love sunflower seeds. I'm not talking about the shelled ones that look like a dip in your mouth and are waaaaay to much work for a tiny seed. I'm talking about raw seeds tossed on salads, added to breads and granolas, sprinkled over vegetable dishes and now used to make these yummy crackers.

These little guys are packed with protein and healthy fats, along with many other nutrients. Sunflower seeds are an excellent source of vitamin E, the body's primary fat-soluble antioxidant. Vitamin E helps keep free radicals from oxidizing cholesterol. They are also high in many minerals including, Calcium, iron, manganese, zinc, magnesium, selenium, and copper. Many of these minerals have vital role in bone mineralization, red blood cell production, enzyme synthesis, hormone production, as well as regulation of cardiac and skeletal muscle activities. They are also one of the best sources of B-complex group of vitamins such as niacin, folic acid, thiamin (vitamin B1), pyridoxine (vitamin B6), pantothenic acid, and riboflavin.

So basically you're getting a handful of nutrients in every cracker you munch on. Feel good about eating crackers, not guilty or bloated from the gluten, preservatives or added sugars of prepackaged crackers.

Recipe: Sunflower Seed Herb Crackers

Ingredients
1 1/2 cups raw sunflower seeds
1/4 cup roasted sunflower seed butter (Marantha is my favorite)
1 egg
3/4 tsp basil
1/2 tsp thyme
1/2 tsp parsley
1/2 tsp garlic powder
1/2 tsp sea salt plus some to sprinkle

Instructions
In a food processor, pulse the sunflower seeds into a fine meal
Add the sunflower seed butter, egg and all seasonings and pulse until well combined
Dough will clump together and create one big ball
Place dough on a piece of parchment paper with additional parchment place over the top
Use a rolling pin to roll the dough out between an 1/8 and 1/4 inch thick
Slice with a pizza cutter or sharp knife into desired size crackers
Place the bottom piece of parchment paper with dough onto a cookie sheet
Bake at 350 for 12-15 minutes until brown
Sprinkle with a little sea salt as soon as crackers come out of oven

Quick notes
There will be a lot of oil on the crackers as they bake. This is what will give the crackers their crunch. It will disappear shortly after they have been out of the oven. Make sure to sprinkle the additional salt on them while the oil is still present so the salt sticks.

Let us know how you choose to top your crackers!

Nutty Fudge

February 14, 2012 Kate

Happy Valentine's Day! I'll keep it short and sweet today. Here's what I will be treating myself to and not feeling the least bit guilty about! It's the last day of chocolate recipes for a bit, so enjoy!!!

Recipe: Nutty Fudge

Ingredients
2 cups of raw nuts (I use almonds and cashews)
3/4 cup nut butter (I use fresh grind almond butter)
2/3 cup virgin or refined coconut oil
1/2 cup cocoa or cacao powder
2/3 cups dark chocolate chips or broken chocolate bar
1 1/2 tsp vanilla
1/2 - 2/3 cup powdered Swerve, or coconut palm sugar
1/4 - 1/2 tsp sea salt (omit if using a salted nut butter)

Instructions
In a food processor, chop the nuts until they are in small pieces
In a bowl placed over a pan of simmering water, melt the coconut oil, cocoa powder and chocolate chips
Add chocolate mixture, nut butter, vanilla, salt and sugar to food processor and mix well
Pour mixture into chocolate molds or into a pan. Size of pan can vary depending on how thick you want the fudge to be
Place in the freezer to set. Best to store in the freezer too

Quick notes
Run whatever sugar you choose to use through a blender or spice/coffee grinder to powder it. If you choose not to, it will result in grainy fudge. Liquid sweetener would probably work fine in this too.

Wishing you all lots of love today and everyday!

Coconut Truffles

February 13, 2012 Kate

I promise I will tone it down a bit with the chocolate after Valentine's Day. Chocolate just makes everything better and is so fun to work with.

I created these truffles to be very low in sugar with a bit of added protein. There are numerous variations to this recipe so feel free to experiment.

Recipe: Coconut TrufflesIngredients
1 3/4 cup coconut chips or unsweetened shredded coconut
1/4 cup full fat coconut milk (I used Thai Kitchen for it's thickness)
1/4 cup vanilla egg white protein or any vanilla protein
1 1/2 tbsp virgin coconut oil
1 - 1 1/2 tbsp powdered* Swerve for no sugar option or coconut palm sugar
1/2 tsp vanilla
Coating:
1/3 cup dark chocolate
1 tbsp cacao butter* or virgin coconut oil
2 tbsp finely ground coconut (optional)

Instructions
Place all of the ingredients (except chocolate coating) in a food processor and pulse until well combined
Form into 1 inch round balls and place on a parchment lined cookie sheet or plate
Place in the freezer for an hour
Coating:
Place a mixing bowl over a pot of simmering water and melt the chocolate and cacao butter or coconut oil
Roll each ball in the chocolate and remove using a spoon
Sprinkle the finely shredded coconut on each ball as soon as you take them out of the chocolate
Return the balls to the freezer for the chocolate to set
Store the truffles in the refrigerator so the inside is soft

Quick notes
*Run whatever dry sweetener you choose through a blender to powder it. If you don't, it will create a grainy texture.
*Cacao Butter is what gives these there smooth hard coating. Coconut oil works too, just not as smooth looking

Variations
You could leave the protein out but will need to add more coconut to absorb some of the moisture.
You might be able to use a liquid sweetener but will need to add more coconut or you could add some almond flour. This will create a different taste but still might be good.
You could stick one whole almond into each ball and create an Almond Joy Truffle.

Let us know what variations you create!

Sugar Cookies With Strawberry Frosting

February 11, 2012 Kate

The great thing about sugar cookies is that they can work for every holiday and occasion. There seems to be a cookie cutter for just about everything.

This frosting is also versatile for any occasion and could be made plain white with additional flavor extracts to fit your needs. I couldn't decide if I call it icing or frosting, so I googled the difference. "Frosting is thicker, creamier, and fluffier than icing. It contains butter and fats, which generally make it richer than icing, and it is more moist and softer than icing." This is definitely frosting! It kind of reminds me of a cool whip frosting in terms of the texture. I do not like cool whip, but love this!

I used a few ingredients in the frosting that may not be something you have stocked in your kitchen. The good news is Whole Foods and Vitamin Cottage carry them both. Organic Vegetable Shortening made from palm oil is what gives this it's consistency and whipped texture. Palm oil, not to be confused with palm kernel oil, is a saturated fat like coconut oil. It has numerous health benefits that include antioxidants and the possibility to increase HDL cholesterol. This shortening is trans-fat free and is what gives cookies their chewiness and crusts their flakiness. So if you miss the way your baked goods use to taste with Crisco, this is a healthy replacement!

Another ingredient you will see is arrowroot powder. Arrowroot is a starch from the taro root. This is used to thicken up the frosting. It is a great replacement for cornstarch when trying to thicken sauces, soups, etc. Typically 1 tablespoon thickens a cup of liquid. It can also be used as asubstitute for rice flour in a recipe for those of you that are completely grain free. Typically 1 part arrowroot to 2 parts rice flour is the general rule. I also add it to recipes to keep them from getting to crumbly. You will see it in my Sweet Potato Biscuit Bites recipe and the Banana Nut Muffin Bites recipe. I use Bob's Red Mill found in the baking aisle of the grocery stores or you can order it online.

Recipe: Sugar Cookies With Strawberry FrostingIngredients
2 3/4 cup almond flour (I used Honeyville)
1/4 tsp soda
1/4 tsp salt
1 egg
1/8 cup full fat coconut milk, chilled*
1 tbsp vanilla extract
1/4 cup honey or more to taste*
Frosting:
1/4 cup palm shortening
1/8 cup coconut oil (I used virgin for coconut flavor)
1/8 cup arrowroot powder
1/8 cup honey
1 1/2 tsp vanilla extract
2 fresh or frozen strawberries

Instructions
Cookies:
Beat egg, vanilla, honey and coconut milk until well combined
In a large mixing bowl, mix the almond flour, soda and salt
Add the wet ingredients to the dry ingredients and mix well
Refrigerate dough for an hour
Take 2 pieces of parchment paper and place half the dough in between it and roll out to between 1/4 and 1/8 inch thickness
Use a cookie cutter to cut cookies and place on a parchment lined baking sheet
Bake at 350 for 8-10 minutes
Frosting:
In a food processor or Vitamix, combine all ingredients and blend until fluffy
Frosting should be used right away or stored in the frig. This can be made a couple days ahead of time. You will need to use a hand mixer to re-fluff it once it reaches room temperature.

Quick notes
*I like to use Thai Kitchen Full Fat Coconut Milk. It tends to be the thickest. It is important to chill it to get the thick cream off the top for this recipe.
*If you use Nature's Hollow Xylitol Honey, you may want to add some additional Lakanto or Wholesome Sweeteners. I added 2 tablespoons to sweeten it a bit more.
To store the cookies, place them on a cookie sheet and put in the freezer for an hour. This causes the frosting to harden so you can stack them in a storage container. Store the cookies in the refrigerator.

Variations
Any berry could be used in this frosting. You can also leave it out completely and add more vanilla extract along with some almond extract or any other flavor you'd like.

Let us know what you choose for your frosting!!

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