Posts tagged ‘nut free’

Sunflower Seed and Chia Focaccia (Grain-free, Nut-free)

No matter what style of eating I’d adhere to, some form of bread will be made. I have a soft spot in my heart for all sorts of bread – from a soft, fluffy loaf or a nice crusty dinner roll to a pliable flatbread or pizza crust. Now that my allergy testing revealed that 99% of grains are an issue, it was time to try a grain-free bread recipe that was yeast-free and easy. This grain-free “faux-caccia”  hits the spot. It has a tender but chewy crumb with a bread-like  middle, and I love how you can taste the infusion of coconut oil…so pick the fat/oil that you enjoy the taste of and go with that.

sunflower seed chia focaccia 1

Instead of almond flour, coconut flour or another nut flour, I opted for this sunflower seed meal that I found online so it’s nut-free AND free of flax if that’s something you like to avoid. This sunflower seed meal isn’t overly fine yet I find that added a nice texture; I’m sure you could grind this meal even finer to a “flour” if that’s something you’d like to experiment with. If you don’t have sunflower meal, don’t fret – substitute your favorite nut flour and it’s should work perfectly.

This bread works with a savory flair but I think the addition of your favorite sweetener or dried fruits and sweet spices would complement the nutty flavor of the sunflower seed and chia as well. This bread is keto, paleo and candida-friendly, and it’s packed with healthy fats and fiber making it both satiating and flavorful. You can slice it in half, toast it and add your favorite sandwich fillings, slather it with your favorite spread, or use it to mop-up your favorite sauce in a main-dish. I’ve enjoyed this bread smothered with cashew cheese (recipe to come), fresh basil and smoky slow roasted tomatoes for a spin on a caprese appetizer, mmm. Enjoy! :) 
sunflower seed chia focaccia biteSunflower Seed and Chia Focaccia Bread (inspired by this recipe)
Grain-free, Gluten-free, Keto and Paleo Friendly, Nut-free, Dairy-free, Soy-free, Vegetarian, Candida-friendly, Sugar-free, Low-carb

3 cage-free, organic eggs*
1 tbsp unfiltered raw apple cider vinegar
1/2 cup coconut oil, melted (can use avocado oil or melted butter if you can tolerate dairy)
2 cups sunflower seed meal/flour (your favorite nut or seed meal can be substituted)
1/4 cup ground chia seed meal (can substitute flaxseed meal or more seed/nut flour) 
1/2 tsp sea salt
1/2 tsp baking soda

Optional Add-ins/Topping Ideas
fresh or dried rosemary, chopped
caramelized onions
sprinkle of coarse sea salt
ground cinnamon
chopped dried fruits (cranberries, apricots, etc)

Directions

  1. Preheat oven to 350 degrees F. Line a 8×8 pan with parchment paper and set aside.
  2. In a mixing bowl, beat eggs well with vinegar. Add butter or coconut oil and whisk together until well combined.
  3. In a separate bowl, combine sunflower seed meal/ flour, chia seed meal, salt and baking soda. whisk until well combined.
  4. Add flour mixture to egg mixture and mix until smooth (the batter will be really thick).
  5. Spread/press into a prepared baking pan. Bake for 25 minutes or until golden brown or toothpick inserted comes out clean. Cool for 15 minutes. Cut into 9 squares.

*You could add another egg if you want a lighter, more springy result but I enjoyed this as a hearty square

Note: This bread might have a green hue after baking but don’t worry it has not gone bad! Sunflower seeds contain chlorogenic acid, an antioxidant that gives the seeds the ability of turning green under certain conditions. When chlorogenic acid mixes with alkaline baking ingredients such as baking soda, it turns green. Chlorogenic acid may also slow the release of glucose into the bloodstream after a meal. This baked focaccia had a slight green hue since I didn’t use cream of tartar to neutralise the effect of the baking soda. To avoid the green effect in recipes that use baking soda and sunflower seeds or butter, add and ingredient to counteract the alkalinity of the dough. For this recipe, add a teaspoon of cream of tartar if you want to avoid the green color. 

sunflower seed chia focaccia

April 29, 2016 at 6:00 am Leave a comment

Mayo Crusted Roasted Chicken (SRC)

Smothering a whole organic chicken with mayo at one point in my life would have totally freaked me out. Now, it makes drool…oh how times have changed. I used to think that eating dietary fat = automatically gaining body fat. Ten years ago, I would have cringed at eating anything that wasn’t labeled low-fat and I’d even meticulously cut fat off lean boneless, skinless chicken breasts. Interesting how we get ideas in our head of what is considered “healthy”.

mayo crusted chicken1The more I learn about nutrition,  and the more I am open-minded and willing to try new things, the more I REALLY comprehend that how one person eats doesn’t always work for the next person. Mind you, I am not advocating eating blocks of cheese, fried chicken and deep-fried oreos… but fats from whole and unprocessed foods can do wonders for the body and our health. More on this later, let’s get to this recipe!

I found this incredibly easy and DELICIOUS recipe for Mayo Crusted Roasted Chicken on Nicole’s blog I am a Honey Bee for this month’s Secret Recipe Club assignment. I was already familiar with Nic’s blog when I made her Lightened-up Broccoli Cheddar Soup awhile back so I was excited to have her site again! Her Payday Pie looks and sounds absolutely heavenly and her Homemade Paleo Bacon will be made as soon as I get my hands on fresh pork belly (I have to order it from my local health food store).

mayo crusted chicken precook

This chicken though, what a fantastic way to cook a whole bird! The result is a juicy and tender chicken and the mayo creates a lovely crust on top of the skin, which crisps up nicely and infuses a delightful punch of flavor! You can carve up the meat and serve it as the main dish or use the meat for another recipe, so it’s a win for versatility. I made a few changes: I used my own homemade avocado mayo, added a bit of fresh lemon thyme and stuffed the bird with quartered lemon wedges. I omitted the garlic and the bay leaves since I didn’t have those on-hand but they would have been a great addition as well. I can’t wait to experiment with different flavor combos and the mayo in the future – yum! Thanks for the inspiration Nicole!

Also, I have a confession: It’s been quite the couple of weeks and this recipe reflects just that. Do you see anything wrong with these photos?! Umm…I cooked this chicken upside down! Wow, where is my head at? I didn’t turn it over after seasoning it so that’s was an oops. I should have posted this for April Fool’s Day…but this was a nice reminder to laugh at myself:)

mayo crusted chicken2Mayo Crusted Roasted Chicken (lightly adapted from I am a Honey Bee)
Gluten-free, Grain-free, Paleo-friendly, Whole 30 & Keto-friendly, Dairy-free, Nut-free, Sugar-free, Soy-free, Candida-friendly

Makes 1 whole chicken

Ingredients

5-6 pound whole organic chicken
1/2 pound carrots, peeled, cut into 2″ long pieces
1/2 pound celery, peeled, cut into 2″ long pieces
2 large onions, sliced into 1/2″ wedges
4 sprigs of fresh lemon-thyme and/or 3-4 bay leaves
approximately 1/3 cup mayonnaise (I used homemade avocado oil, sugar-free mayo, recipe below)
one lemon, quartered
sea salt
coarsely ground black pepper

Other seasoning options:
4 garlic cloves, minced

Directions

  1. Preaheat your oven to 425 degrees F.
  2. Remove the giblets from the chicken. Remove any excess fat and leftover pin feathers and pat the outside dry.
  3. Place the carrots, celery, onions, garlic, and two sprigs of thyme (and/or bay leaves) in a roasting pan. Sprinkle generously with sea salt and pepper. Place the chicken on top. Stuff the cavity of the bird with the quartered lemon and two of the sprigs of thyme.
  4. With about 2 tbsp of mayo, rub undernearth the chicken skin. Take remaining mayonnaise and run all over the whole chicken.  Generously sprinkle with salt and pepper. Tuck the wing tips under the chicken to prevent burning.
  5. Roast the chicken for 1 1/2 hours, or until the juices run clear when you cut between a leg and thigh. Remove the chicken and vegetables to a platter. Cover with aluminum foil and let rest for about 20 minutes prior to slicing and serving. Lift the chicken onto a platter and serve it with the vegetables.

avocado oil mayoHomemade Avocado Oil Mayo (lightly adapted from The Healthy Foodie) 
Gluten-free, Grain-free, Paleo-friendly, Whole 30-compliant, Keto-friendly, Dairy-free, Nut-free, Sugar-free, Soy-free, Candida-friendly, Vegetarian

Ingredients

3 eggs yolks (or 1 extra large egg)*
1/2 tsp sea salt (I’ve used flavored salts like hickory smoked sea salt)
juice from half a lemon or 3 tsp apple cider vinegar
2 tsp of mustard (I use stone ground dijon mustard made with apple cider vinegar)
1 cup avocado oil (or extra light tasting olive oil)

Directions

  1. To a large mouth glass jar, add the egg yolks. Add the remaining ingredients on top of the yolks.
  2. Place immersion blender in the glass jar until it hits the bottom (this is the only way I’ve every made mayo so I am not sure what else you can substitute).
  3. Turn the immersion blender on and let run without moving for a full 20 seconds. You’ll see the oil will start to emulsify and it starts to look like mayo!
  4. After 20 seconds, move your stick blender around and up and down just to ensure that every all of the oil gets well incorporated into the mixture. There you have it!
  5. Store in the refrigerator an airtight container for up to 2 weeks.

*I used yolks only since I found out I am sensitive to egg whites so I am keeping my intake to a minimum

For other recipes from this month’s reveal, click the link below!

April 24, 2016 at 10:00 pm 7 comments

Black Bean, Winter Squash and Greens Quesadilla (SRC)

Handheld eats are always a win in my book…they are versatile, they are portable and they are so satisfying! Whether it’s a wrap or a sandwich or a taco, you can pack all the food groups into one lovely bite. This veggie-friendly quesadilla is no exception! black bean squash and greens quesadilla 1

I was assigned Terri’s blog Our Good Life for this month’s Secret Recipe Club reveal, and I enjoyed perusing through her posts of recipes to crafts and family . I wound up picking her Acorn, Black Bean and Spinach Quesadilla this month for two reasons: I had my mind set on Mexican food and I couldn’t wait to test out a quesadilla using Against the Grain’s new gluten-free pita bread (which doubles fabulously as a tortilla). Terri’s Radish Leaf Pesto will be perfect to whip up this spring, her Oat Congee with Fried Egg and Scallions definitely peaked my interest, and her Apple Cinnamon Roll Bread Pudding has been bookmarked for the next stormy day when I’m craving comfort food!

Even though Spring is here (or almost here in Montana), I am still enjoying my fair share of sweet potatoes and winter squash. They are a staple in my kitchen and you can always find an uncooked kabocha squash or Japanese sweet potato on the counter ready to be incorporated enemy next recipe experiment! This recipe for a winter squash quesadilla was a huge hit and without a doubt satisfied my hankering for Mexican food!

black bean squash and greens quesadilla

Now this is an ideal flavor combo for me! The creamy texture of the winter squash and the velvety beans complimented the crisp edges on the tortilla and the salty, stringy melted cheese. The sautéed greens added a nice earthy dimension to the dish along with the brightness from the cilantro and fresh squeezed lime juice. I changed up a few things on this recipe based on what I had on hand — I substituted kabocha squash for the acorn squash, I used a gluten-free, grain-free tortilla and I added a bit of cilantro for a bit of brightness. I decided to smash up some of the black beans to help adhere the ingredients together since I stuffed the tortilla with the layers of filling:)  Mmmmmm!
black bean squash and greens quesadilla close

Black Bean, Squash and Greens Quesadilla (recipe adapted from Our Good Life)
Gluten-free, Grain-free, Dairy-free Option, Vegetarian, Vegan Option, Nut-free, Sugar-free, Soy-free, Egg-free

Ingredients

  • 1 c small dice cooked acorn squash, kabocha squash or butternut squash
  • 2 T olive oil
  • 2 cloves minced garlic
  • 1 tsp cumin, ground
  • 1/4 tsp cayenne
  • 1 can organic black beans, rinsed
  • 1 small bunch spinach (or your favorite leafy greens), destemmed and chopped
  • 4 gluten-free flour tortillas (I used grain-free Against the Grain pita bread)
  • 6 oz monterey jack cheese or your favorite dairy-free shredded cheese
  • 2 Tbsp chopped cilantro OR 3 Tbsp chopped greens onions

For serving 

  • lime wedges
  • your favorite salsa and/or guacamole
Instructions
1. Line a cookie sheet with nonstick foil or parchment. Preheat oven to broil.
2. Heat the olive oil and garlic in skillet over medium heat. Add spices and stir for 30 seconds.
3. Add the beans and 3 T water until hot. Mash them with a back of a large spoon if you prefer more a refried bean-ish result, then add chopped spinach or greens. Cook for about one minute, or until spinach wilts.
4. Place the tortillas on the cookie sheet. Place 1/4 c acorn squash, 1/4 of the bean mixture, and cheese. Remove from oven, sprinkle with fresh cilantro and fold over the tortilla to cover the filling.
5. Broil until the top is golden brown, about two minutes. Serve with salsa and/or guacamole and a squeeze of fresh lime.
Serves 4

black bean squash and greens quesadilla 2

For other recipes in this month’s reveal, click the link below!

 

March 27, 2016 at 10:00 pm 6 comments

Allergy-Friendly Grain-free Waffles (SRC)

As a child, my mom made these Mickey Mouse waffles that I still remember to this day. The waffle iron was in the shape of Mickey’s face and my favorite part was saving his waffle ears to eat last and filling them up with lots of maple syrup…mmm! A good hearty breakfast is right up with there with pizza and brownies on my “top comfort foods list” and waffles are always included.
Not to mention, the smell of waffles cooking is deliciously intoxicating…how can you go wrong with this bread-like goodness that’s fluffy yet crisp on the edges? Plus, you can pile them with toppings from fruit and chocolate chips to savory options like crumbled bacon, scrambled eggs and/or a smear non-dairy cashew cheese (or shredded cheese). YUM!
Grain-free waffles 1

Allergy-friendly Waffles with eggs

I was assigned Traci’s blog Burnt Apple this month for the Secret Recipe Club, and wow what a fun collection of recipes to search through! Not only does her site contain a delicious repertoire, Traci has a knack for “taking any meal and giving it a healthy makeover.”  Her Healthy Pixie Sticks have me intrigued, photos of her gluten-free Pumpkin Cinnamon Rolls had me salivating and her Dark Chocolate Thin Mints had dreaming if my old favorite Girl Scout cookies with a fun twist.
I ultimately chose these allergy friendly waffles since I’ve been in a bit of a breakfast funk and I was in the mood for comfort food. The fact that you can roll the waffles with a rolling pin to make a “waffle wrap” also caught my attention! These grain-free beauties use half coconut flour and half tapioca starch which boosts the fiber content, making them chock-ful of healthy fats and balanced carbs. 
Grain-free waffles aip1AIP version of Allergy-friendly Waffles without eggs
I opted to make two batches of waffles: I wanted to test each of Traci’s options – trying both the vegan/AIP (auto-immune protocol recipe) version without eggs and the paleo-friendly version with eggs to see what the difference was in the final product. When struggling with my own health and food allergies, I’ve experimented with AIP recipes so I wanted to give them both a shot. I’m so glad I came across this recipe, it’s a winner! I used coconut milk for the non-dairy milk, coconut oil for the fat and I substituted a sprinkle of stevia (to taste) instead of sugar in both recipes but stuck to the original recipe.
The waffles with eggs were delightful! Crisp on the edges, light and fluffy and filling with a touch of sweet:) When I made the AIP-version of the waffles, they took much longer to cook in the waffle iron than the batter made with eggs, while delicious the result was more gummy and not fluffy like typical waffles. My bananas has light brown specks on them so I think a greenish yellow banana might be better since it’s more starchy and/or increase the amount of coconut flour by 1-2 Tbsp. I will give these a go again! I might even experiment with plantains instead of bananas since they are more starchy in general. Each batch makes about 8 waffles, so feel free to freeze any extras and just pop them into a toaster oven when you want a quick breakfast!
Grain-free waffles aip2AIP version of Allergy-friendly Waffles without eggs 
Allergy Friendly Waffles  (lightly adapted from Burnt Apple)
Gluten-free, Grain-free, Soy-free, Dairy-free, Nut-free, Seed-free, Sugar-free, Paleo-friendly, Nightshade-free, Vegetarian, Egg-free option, AIP-option, Yeast-free, Vegan Option

Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes

Ingredients

  • 1 cup non-dairy milk of choice (cow’s milk can be used if you tolerate but won’t be dairy-free)
  • 3 eggs (AIP use two bananas in place of the eggs)
  • 1 tbsp coconut sugar or sugar or a pinch of stevia*
  • 1 tsp alcohol-free pure vanilla extract
  • 2 tbsp coconut oil or neutral oil (can use melted ghee or butter but will not be dairy-free or AIP)
  • 1/2 cup coconut flour
  • 1/2 cup tapioca flour or arrowroot flour
  • 1/2 tsp baking soda
  • 1/2 tsp baking powder
  • Pinch of salt

For serving (optional, ideas)

  • Sliced bananas or fresh berries
  • Carob chips or chocolate chips or cacao nibs (not AIP-friendly unless homemade)
  • Maple syrup, drizzle of honey or your favorite jam or jelly
  • Your favorite nut or seed butter (not AIP-friendly)
  • Shredded coconut or coconut flakes
  • Nitrate-free bacon (not vegetarian) or coconut “bacon”
  • Coconut whipped “cream”

Instructions

  1. In a large mixing bowl, whisk together the milk, eggs, sugar, vanilla and butter or oil until smooth. Add in the coconut flour, tapioca or arrowroot flour, baking soda, baking powder, and salt. Stir just until smooth.
  2. Heat waffle iron according to manufacturers instructions. Brush waffle iron with oil or butter. Pour approximately 1/4 cup of batter onto each waffle iron. (You may need to adjust the amount of batter depending on the size of your waffles). Close and cook according to manufacturers instructions.
  3. Remove waffles from iron (if AIP batter is used, you may need a fork to carefully peel the waffles off the iron), serve immediately or allow waffles to cool to room temperature before placing in an airtight container or Ziploc bag.
  4. To make waffle rollups: While waffle is warm, roll with a rolling pin until flat. Fill with bacon, scrambled eggs, veggies, fresh fruit or any other combination you like. Place toppings in a thin strip along the waffle. Roll up and serve.

Yield: 8 waffles

For AIP-friendly version notes: If your bananas are sweet and speckled with brown, you might consider eliminating the sweetener altogether if you prefer more savory waffles. As I mentioned above, when I made the AIP-version of the waffles, they took MUCH longer to cook in the waffle iron than the batter made with eggs. My bananas has light brown specks on them so a more green banana might be better since it’s more starchy or increase the amount of coconut flour by 1-2 Tbsp.

Grain-free waffles 2Allergy-friendly Waffles with eggs 

For other recipes in this week’s reveal, click the link below!

February 21, 2016 at 10:00 pm 6 comments

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