Plantain Pancakes #GlutenFree #GrainFree #DairyFree #EggFree

Plantain Pancakes #GlutenFree #GrainFree #DairyFree #EggFree

I thought I would have to give up my pancake love since my illness, but all was not lost yet. I have found this AMAZING, fluffy & naturally sweet pancake recipe & it is game changer. I mean I’m so happy I can now again eat pancakes!

Ingredients:

• 2-3 green plantains ( either 2 big one or 3 smaller ones)

• 1/2 cup of coconut oil (melted) + more for greasing the pan

• 2 cups filtered water

• 2 teaspoons gelatin

• 1 teaspoon salt

• 1/2 arrowroot flour

Instructions:

• Peel & chop plantains

• Place all ingredients in a high speed blender or food processor

• Blend & pulse until the batter is uniform & smooth. You want the batter to be thick but pourable

• Heat a large pan with coconut oil on medium to low heat. I used this marble pan as it’s toxin free

• Using a 1/4 measuring cup, cook pancakes in small batches, flipping when the batter begins to bubble. You may need to play around with the intensity of your stove top. I kept mine medium to medium low so they cook fully without burning.

• Serve, eat & repeat!

These are amazing! Let me know how your turns out :)

Lemon & Coconut Bars #GlutenFree #GrainFree #DairyFree #EggFree

Lemon & Coconut Bars

Here is another delicious & tangy dessert that’s perfect on a hot summer day! Adopted from The Nutrient Dense Kitchen

Ingredients:

For the Crust:

• 1/2 cup of coconut butter, warmed (also known as coconut manna)

• 1/4 cup honey, warmed

• 2 tbsp coconut oil, warmed

• 1 tbsp fresh lemon juice

• 1 cup cassava flour

• 1/4 tsp baking soda

• 1/8 tsp sea salt

For the Filling:

• 2 tbsp lemon zest (from about 2 lemons)

• 1 1/2 cups fresh lemon juice (about 10 lemons)

• 2 3/4 cups applesauce

• 1/3 cup coconut oil, warmed

• 1 1/2 tbsp unflavored powdered gelatin

• Finely shredded coconut flakes

Instructions:

• Preheat oven to 350 degrees F

• Line a 8x8-inch square baking dish with parchment paper

• Combine coconut concentrate, honey, coconut oil & lemon juice in a food processor and pulse to combine or whisk to combine.

• Put the cassava flour, baking soda & salt into a bowl and combine. Add this dry mixture to the food processor or mixing bowl and pulse or mix until combined. The mixture should be crumbly but evenly hydrated

• Scoop the crust mixture into the baking dish. Use your hands or spatula to press the mixture to form an even layer on the bottom. Bake for 20 minutes or until turning golden brown. Set aside to cool

• Put lemon zest, lemon juice, applesauce & coconut oil into a small saucepan and stir to combine. Sprinkle the gelatin on top and allow it to sit for 5 minutes, undisturbed, in order to let the gelatin thicken

• Place the pan on very low heat and whisk gently while stirring constantly with a whisk to dissolve the gelatin. Continue until the mixture is lukewarm to the touch and the gelatin has completely dissolved. Do NOT use high heat or cook for any longer than is necessary

• Pour the filling on top of the COOLED base and sprinkle evenly with coconut flakes. Place in the refrigirator, covered, to chill for a few hours or overnight.

• Cut into squares and wrap well. Store in the fridge for up to 1 week (if that’s even possible! Mine was gone in 2) Serve at room temperature

I love this!!! Let me know how your turns out :)

Wild Blueberry Crumble #GlutenFree #GrainFree #DairyFree #EggFree

Wild Blueberry Crumble

It’s been so long since I’ve allowed myself to venture into the world of desserts again ... in fear of messing up my good streak of a healthy diet free of gluten, dairy, eggs, soy, grains & other food sensitivities I found out I have and this crumble is exactly what I needed

Ingredients:

For the Filling:

• 6 cups of frozen wild blueberries

• 1 tablespoon lemon zest (from 1 large lemon)

• 1/4 cup fresh lemon juice

• 1 tablespoon coconut sugar

For the Crust:

• 2 cups cassava flour

• 1/4 cup coconut sugar

• 1 teaspoon ground cinnamon

• 1/2 teaspoon ground ginger

• Pinch of Himalayan salt

• 1/2 cup of palm shortening, at room temperature

• 1 teaspoon vanilla powder

• 1/4 cup ice water

Instructions:

• Preheat oven to 375 degrees F

• In a 8x8-inch square baking dish combine the frozen blueberries, lemon zest, lemon juice & coconut sugar. Stir to combine. Set aside while you make the topping

• Put the cassava flour, coconut sugar, cinnamon, ginger & salt into a bowl of a food processor and pulse to combine

• Add the shortening to the food processor in large clumps. Sprinkle in vanilla powder. Lock the lid and pulse in quick on and off bursts until the shortening is dispersed into large granules. Do not overmix!

• Add the ice water as you pulse again in quick bursts until the granules are pea-sized or smaller. Do not overmix or you’ll end up with dough. Your mixture should be dry & crumbly

• Top the blueberry mixture with the crumble, using a spatula to spread it evenly. Bake for 45 minutes, or until the topping is browned

• Allow to cool for at least 15 minutes before serving!

This was a big hit in our house! Let me know how your turns out :)

The 3 Grains You Need To Start Eating Now!

I know we’ve all heard about the basic grains like brown rice, oatmeal, wheat flour, but there other more exciting grains out there that pack more fiber and protein than your average grain. Warning – your taste buds will be challenged!

Let’s first talk about AMARANTH! I first heard about it on the Dr. Oz show, so decided to try it out for myself. It’s very different from anything I’ve ever tasted with a sweet, peppery flavor and a nice crunchy texture. It’s gluten free like many of the other grains and works well in baked goods or as a side.

• Protein Punch: Amaranth contains 28 gram of high quality protein per cup! And what is protein? Pretty much a hand in every critical function of your body. The protein contained in amaranth is also complete containing a complete set of amino acids. Even though we only need a certain amount of protein in our bodies each day (46 grams for women & 56 grams for men), there are also other factors to consider. For example: after a work-out, you need the extra protein to help the body rebuild the muscles and sustain an optimal recovery

• Calcium Galore: Amaranth packs almost 300 milligrams of calcium/cup compares with white rice of 52 milligrams

• Lysine: An amino acid that helps your body absorb calcium, process protein, and convert fatty acids to energy. The body can't make its own lysine and so must obtain it from foods, such as amaranth.

• Magnesium: Contains 519 grams of magnesium, while white rice only contains 46 grams. Magnesium relaxes blood vessels, improving blood flow and nutrient delivery while lowering blood pressure

• Iron: Contains 15 milligrams of iron

• Fiber: Contains 18 grams of fiber, which aids in digestion and contributes to lower cholesterol

• Disease prevention: The oils, high in linolenic acid, in amaranth have been shown to help prevent and treat those with hypertension and heart disease. Regular consumption of amaranth can reduce cholesterol levels and lower blood pressure.

• Grey Hair Prevention: This was a shocker to me as I’m sure it is to you, but apparently amaranth shows promise in prevention of premature greying of the hair.

Buckwheat is actually not even a grain, but a fruit seed related to rhubarb, but since it’s mostly confused with being a grain and it is super nutritious, I decided to include it. Buckwheat (Гречка in Russian) brings back a lot of childhood memories for me, because buckwheat is very widely used in Russia and its cooking.

• Amino Acids: Contains all of the 8 amino acids which are essential to our health.

• Disease Prevention: Buckwheat has a rich supply of flavonoids, which protect us against disease like high cholesterol and high blood pressure.

• Disease Management: Buckwheat is beneficial for managing diabetes, because it lowers glucose levels.

• Fiber: High in insoluble fiber, which can help you avoid gallstones

• Weight Loss Management: Buckwheat fills you up faster and suppresses your appetite, a great tool for weight loss.

• High Levels of Potassium: Potassium helps to maintain the water and acid balance in blood and tissue cells.

• High Levels of Zinc: Zinc helps to bolster the immune system

Bottom line is incorporating buckwheat in your diet can help you stay fit, lively, and healthy.

Quinoa (pronounced KIN-WA)  is probably my favorite grain of all, not only due to its high nutritious content, but because it is so versatile. You can use it as a side to dinner, in salads, soups, breakfast, you name it! You can really get creative here!

• Protein Power House: Packs 9 grams of protein/cup compared with a 6 gram for the egg.

• Amino Acids: Contains all of the 8 amino acids making it a “complete” protein.

• Fiber Heaven: Rich in fiber, it’s digested slowly and has a low glycemic index, which produces a gradual rise in blood glucose/sugar levels.

• Gluten Free: There has been a debate whether a gluten-free diet is actually healthier for an average person, but it definitely is necessary for people with digestive disorders, like celiac disease.

• Bone Builder: A fabulous non-dairy source of calcium, which builds and maintains bones and teeth, helps regulate the contraction of the heart, and facilitates nerve and muscle function. One cup contains 30 milligrams of calcium.

• Brain Power: Great source of iron, which helps to deliver oxygen to the blood, boosting energy and brain power. Quinoa’s vitamin B content can help keep the mind sharp, maintain brain volume and stabilize mood.

These 3 grains will surely give you something new to play with in the kitchen, so go ahead and experiment :)