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November 13, 2012

Coconut Flour Bread

Coconut Flour BreadYou can use this grain-free coconut flour bread recipe as an alternative for snacks, breakfast or sandwiches for those on a Paleo, keto or grain-free diet.

NOTE: Because this bread is dense, it may not rise as high as shown in the example in the picture.

Serves:  12

Prep time:  10 minutes

Cook time:  40 minutes

Source:  Annmarie Cantrell

Ingredients

  • 6 pasture-raised eggs
  • 2 tablespoons raw, local honey
  • 1/2 cup ghee, pastured butter or coconut oil (if you want a dairy-free version, use either ghee or coconut oil)
  • 1/2 teaspoon sea salt
  • 3/4 cups sifted coconut flour (sift first, then measure)
  • 1 teaspoon baking powder

Directions

Preheat the oven to 350F. Grease a small (9″ x 5″ x 3″) loaf pan.

Blend together eggs, ghee, honey and salt.

Combine coconut flour with baking powder and mix with liquid ingredients until there are no lumps.

Pour into greased loaf pan and bake for 40 minutes.

Remove from pan and cool on rack.

Serve with ghee, nut butter, or use in sandwiches.

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Filed Under: BREADY FOODS, RECIPES, SNACKS Tagged: , ,
November 12, 2012

Coconut Macaroons

Coconut MacaroonsThese egg-free coconut macaroons are a treat for those on the GAPS, SCD, Paleo, grain-free, dairy-free and/or gluten-free diets.

Serves:  24

Prep time:  5 minutes

Cook time:  25 minutes

Ingredients

  • 1 cup coconut cream
  • 2 cups shredded, unsweetened coconut
  • 3/4 cups raw, local honey
  • 1-1/4 teaspoon vanilla extract
  • 1/2 teaspoon almond extract
  • 1/2 teaspoon fine sea salt

Directions

Blend all ingredients in a food processor or blender. Drop coconut macaroons by rounded spoonfuls onto a lined or greased baking sheet.

Bake for 20-25 minutes in a 300F oven or dehydrate at 118F for 24 hours.

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Filed Under: DESSERTS, RECIPES Tagged: , , ,
November 11, 2012

Almond Puffs

Almond PuffsCardamom lends a pleasant surprise to these GAPS/SCD-legal almond puffs; they’re also suitable for those on a gluten-free, Paleo or grain-free diet.

Serves:  25

Prep time:  15 minutes

Cook time:  30 minutes

Source:  Recipes for the Specific Carbohydrate Diet

Ingredients

  • 12 pasture-raised eggs (divided)
  • 1 cup raw, local honey
  • 1/4 cup hot, boiling, filtered water
  • 3 cups almond flour
  • 1/8 teaspoon cardamom powder
  • 1/8 teaspoon vanilla extract
  • 1/4 teaspoon sea salt

Directions

Preheat the oven to 300F. Butter a 9″ x 13″ baking dish.

Take 6 of the eggs and separate the egg whites from the yolks. Set the yolks aside. Beat the egg whites until stiff, about 10 minutes. Set aside.

Mix together the honey and hot water to create a diluted syrup. Add the 6 remaining eggs, 6 reserved yolks, cardamom powder, vanilla and almond flour to the syrup. Stir to combine. Slowly fold in the stiffly beaten egg whites.

Transfer the mixture to the buttered baking dish and bake for 20-30 minutes, or until golden. The consistency of the baked dish should be fluffy and light.

Cool and cut into squares.

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November 11, 2012

Homemade Coconut Milk

Homemade Coconut MilkThis is a GAPS, SCD and Paleo-friendly recipe for homemade coconut milk because it doesn’t contain guar gum as a thickener.

Be sure to save the shreds for making macaroons (you can always freeze them).

Skip the endocrine-disrupting and gut-harming chemicals found in canned coconut milk and make your own homemade coconut milk!

Serves:  2

Prep time:  2 minutes

Cook time:  15 minutes

Ingredients

  • 1 cup unsweetened, shredded coconut
  • 1 cup hot, boiling, filtered water

Directions

Pour water over coconut; let sit for 15 minutes.

Blend in a blender. Strain through a cheesecloth.

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Filed Under: BEVERAGES, RECIPES Tagged: , , , , ,
November 11, 2012

Guacamole

GuacamoleGuacamole is a nutritional boost for any diet: Body Ecology Diet, GAPS, SCD, Paleo, gluten-free, dairy-free, vegan and vegetarian.

Serves:  8

Prep time:  10 minutes

Ingredients

  • 4 medium ripe avocados (peeled and pitted)
  • 1 large red onion (small dice)
  • 1 medium tomato (diced)
  • 4 cloves garlic (minced)
  • 1 bunch fresh cilantro (minced)
  • 1 medium lime (juiced)
  • sea salt (to taste)
  • 1 medium jalapeno pepper (minced) (optional)

Directions

Mash avocados. Add in the onion, tomato, garlic, jalapeno, cilantro and lime juice; mix well. Add sea salt to the guacamole to taste.

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Filed Under: APPETIZERS, RECIPES, SAUCES, SIDE DISHES, SNACKS Tagged: , , , ,
November 11, 2012

Tuscan Navy Beans

Tuscan Navy BeansI usually double or triple this Tuscan navy beans recipe, and many times I add at least one diced onion.

Fresh lemon zest and juice give these beans a refreshing flavor.

Serves:  4

Prep time:  5 minutes

Cook time:  1 hour

Ingredients

  • 1 cup dried navy beans (soaked overnight, drained and rinsed)
  • 2 square piece kombu (kelp)
  • 1/4 cup ghee, coconut oil or animal fat
  • 3 cloves garlic (peeled and smashed)
  • 1 leaf bay leaves
  • 8 leaves fresh sage (minced)
  • 4 cups water or homemade stock
  • 1 teaspoon sea salt
  • 1 teaspoon lemon juice (freshly zested and squeezed)
  • freshly ground black pepper (to taste)

Directions

Place the beans, oil, garlic, bay leaf and sage in a medium pot. Add 4 cups water, cover and bring to a boil. Lower the heat and simmer, partially covered, for 10 minutes. Skim off any foam. Continue cooking for 50 minutes, or until the beans are tender. Check from time to time to make sure there is still some water in the pot and add more if necessary.

Add 1 teaspoon sea salt, let sit for 10 minutes, then smash some of the beans against the sides of the pot. Stir in the lemon juice and sprinkle with a generous amount of black pepper. Taste and add more salt if necessary.

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Filed Under: BEANS & LEGUMES, RECIPES Tagged: , , , ,
November 11, 2012

Grain-Free Pancakes

Grain-Free PancakesGrain-free pancakes that are made with hazelnut flour are delicious and filling!

There is a lot of protein in them due to the amount of eggs and nuts, making them a great choice for diabetics, too.

These grain-free pancakes are GAPS, SCD and Paleo legal.

Serves:   6

Prep time:  5 minutes

Cook time:  20 minutes

Ingredients

  • 2 cups nut flour, such as almond flour
  • 1/2 cup hazelnut flour
  • 8 pasture-raised eggs
  • 4 tablespoons raw, local honey
  • 2 teaspoons vanilla extract
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon baking soda
  • ghee or coconut oil (for frying)

Directions

Mix all ingredients together. Ladle into a frying pan at medium-low heat coated with ghee or coconut oil. Cook until bubbles appear, then flip and cook these grain-free pancakes for a tiny bit more.

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Filed Under: BREAKFASTS, RECIPES Tagged: , , , ,
November 11, 2012

Easy French Lentils

Easy French LentilsFrench lentils are a great staple to keep on hand.

They’re easier to cook than other legumes (other than peas) because they don’t require soaking ahead of time.

I often use lentils and other legumes in place of grains because, if prepared properly, they’re often easier to digest and contain a sizable amount of protein.

Serves:   4

Prep time:  10 minutes

Cook time:   30 minutes

Ingredients

  • 1 teaspoon ghee or coconut oil
  • 1 medium onion (small dice)
  • 2 medium carrots (diced)
  • 2 medium celery stalks (diced)
  • 2 or more cloves garlic (minced)
  • 2 bay leaves
  • 1 cup French lentils (small greenish/black)
  • 2-1/2 cups water or homemade stock
  • 2 tablespoons fresh parsley (minced)
  • 1/2 teaspoon sea salt

Directions

Melt ghee or oil in a medium skillet; saute’ onion, carrots, celery and garlic.

In a medium pot, bring water or stock to a boil, then add bay leaves and French lentils.

Cover, lower the flame and simmer French lentils for about 25 minutes or until done. Drain excess water and stir in sauteed vegetables. Season with sea salt. Garnish with fresh parsley.

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November 11, 2012

Paleo Butternut Squash Muffins

Paleo Butternut Squash MuffinsTry these Paleo butternut squash muffins for breakfast or a snack!

They’re a great way to sneak some vegetables into your diet and are also GAPS/SCD-legal.

Serves:  16

Prep time:  30 minutes

Cook time:  20 minutes

Ingredients

  • 1-1/2lb butternut squash (peeled, scooped out and cubed)
  • 1/4 cup ghee or coconut oil
  • 3/4 cups raw, local honey
  • 2 medium pasture-raised eggs
  • 1 cup almond flour
  • 1 cup hazelnuts, ground
  • 1 teaspoon baking soda
  • 1 teaspoon cinnamon (I prefer Ceylon cinnamon)
  • 1/2 teaspoon freshly grated nutmeg
  • 1/2 teaspoon ginger powder
  • 1/2 teaspoon clove powder

Directions

Preheat the oven to 325F. Steam the butternut squash until soft, about 20 minutes. Puree’ in a blender or food processor. Measure out 1-1/2 c. pureed squash; reserve the rest for another recipe.

Use extra ghee or coconut oil to grease muffin tins.

Add ghee, honey, eggs and 1-1/2 c. squash to the blender and mix. Add the rest of the ingredients until thoroughly mixed.

Spoon the batter into the muffin tins. Bake until a toothpick inserted into the center of a Paleo butternut squash muffin comes out clean, about 20 minutes.

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November 11, 2012

Dairy-Free Cole Slaw

Dairy-Free Cole SlawThis dairy-free cole slaw recipe is full off healthy omega-3’s and omega-9’s from flax oil and walnut oil.

Try it at your next barbecue.

Ingredients

  • 3 cups red cabbage (sliced thin)
  • 3 cups green cabbage (sliced thin)
  • 1/2 medium red onion (minced)
  • 1-1/2 medium carrot (grated)
  • 1 medium celery rib (small dice)
  • 2 small shallots (minced)
  • 3/4 teaspoons sea salt
  • 1-1/2 cup walnuts (chopped coarsely)
  • 1/3 cup walnut oil
  • 2 tablespoons flax oil
  • 1 large lemon (zested and squeezed)
  • 2 tablespoons raw, local honey
  • 2 teaspoons mellow miso
  • 1/2 teaspoon umeboshi vinegar

Directions

Mix in a large bowl: red and green cabbages, onion, carrot, celery and sea salt. Gently mix the salt into the vegetables with your hands until a small amount of water appears on your hands.

Place a large plate on top of the salad, and put a weight on top. Press the salad for 30-40 minutes. You will see more liquid pooling at bottom of bowl from the pressure.

Pour the walnut and flax oil into a blender. Add the shallots, umeboshi vinegar, lemon juice, miso and honey. Blend well until creamy.

Remove weight from salad; pour off excess water. Pour the dressing over the dairy-free cole slaw while mixing well. Let marinate for 20 minutes.

Toss in the walnuts. Serve.

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Filed Under: APPETIZERS, OTHER VEGETABLES, RECIPES, SIDE DISHES Tagged: , , , , ,
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