My quest for healthy recipes, led me to this article at cookstory.com with healthy holiday recipes for kids. There’s a little of everything, 14 recipes in total:
Here’s a wonderful, low-carb keto quick bread for your Christmas Morning! YUM!
FOLLOW THE LINK BELOW FOR THE RECIPE
As many of you know, I’m a huge fan of vintage and old style cooking. I stumbled across this wonderful blog, that publishes 100 year old recipes. They have a new fan, I can tell you. Here is a unique corn bread recipe, that includes apples! What’s not to like!
Can I let you in on a secret? March is one of the most difficult months to eat local seasonal foods. Winter staples like squash, onions, cabbage. . . even apples are starting to seen humdrum. And, it will be at least a few weeks until local fresh produce is available. Usually, I cheat a little and buy strawberries and asparagus at the supermarket, and justify it by saying they are March fruits and vegetables. . . somewhere.
But, when I browse through hundred-year-old magazines, I’m keenly aware that people actually ate local foods that had been stored all winter during March back then.
I decided to that today I was going to make an authentic March food and began flipping through the March, 1916 issue of Good Housekeeping. I came across an old recipe for Apple Johnny Cake that intrigued me.
This corn bread contains no sugar and…
View original post 164 more words
Before we get to the main blog article, I wanted to share my latest purchase with you. My antique waffle iron, circa 1900. Have a look!
It is in really good condition. I have seasoned it and tried using it once, which was an utter failure. The waffles stuck to the inside, so much so that we almost couldn’t get it open. I will not give up. I’m going to season it again and keep trying.
As I have come to the end of the first section, baking soda bread, in the 1903 Good Housekeeping cookbook, I decided to do something a bit different, before moving onto the next section.
All of the antique/vintage cookbooks I own are from the first half of the 20th century, which is fine, but, I wanted to get some that are a bit older. However, buying antique cookbooks is not an inexpensive endeavor, many costing $100’s or even into the $1000’s. So, I’ve taken to the internet and found a plethora of sites with pdf or ebook versions of these antique cookbooks. Since I hail from Virginia, I chose the Virginia Housewife by Mary Randolph.
This book is full of wonderful and unique recipes. I’ve chosen recipes that are fitting with today’s lifestyle. There are, however, many recipes not as common today, such as how to bake a calf’s head or how to fry calf’s feet. What is wonderful about that time period is they used quite literally everything on the animal, which is very healthy. Some of the things they used, such as the head, feet and organs, contain abundant amounts of collagen, minerals, healthy fats and other nutrients. When making bone broth, for example, the best parts of the animal are the feet, joints and head, as these contain the highest amounts of collagen.
You’ll have to do some research to “translate” many of the recipes. You will also have to experiment with oven temperatures. Many say simply “bake”. There are a few that use terms such as “quick”, “fast” or “hot”. In cases like that you can refer to the following chart:
It is my intention to keep searching for reasonably priced hard copies of these cookbooks. However, I’ll be trying many of the recipes from this and other cookbooks, and reporting the results to you. I hope you enjoy looking through these wonderful and unique recipes.
From: The Virginia Housewife
By: Mrs. Mary Randolph –
Published – 1839
Chicken and Eggs
Since baking soda wasn’t invented until 1843, the rising agent for all baked goods was yeast. Below is the method used in the book for making yeast. Hop tea, as you may suspect, is a tea made from hops, which can be found HERE.
A GILL is equal to 4 ounces.
It is estimated that Americans spend over $60 billion per year on weight loss programs or trying to lose weight (2). Also, the worldwide obesity rate has tripled since 1975, with approximately 1.9 billion adults considered overweight throughout the world. (3) Chances are, you or someone you know are either on a diet or has tried to lose weight at some point.
We all start weight loss programs with good intentions. Then one of two things happens. Either we lose the desired weight, only to gain it back after returning to old eating patterns or we give up because the weight loss meal plan is too strict or boring. If you’re in the former group, you’re in good company. (Hint: I’m in this group) There’s a statistic floating around in the world of weight loss, which you’ve probably heard, that 95% of dieters regain the weight they lost. Some say this is just folk lore and can’t be proven. Whether it’s accurate or not, it is an indication that people have trouble sticking to a healthy diet, losing weight, and keeping it off.
The key to any good weight loss plan is not to make temporary changes, but to make a healthy and permanent change to your lifestyle and eating patterns. One of the keys to changing your eating patterns is learning how to prepare interesting and tasty meals, while keeping them healthy. That’s what I set out to do, as I entered the next phase of my 21 day detox.
As many of you know, I’m currently doing a 21 day Red Tea Detox plan. The first 7 days consisted of a 7 day fast, which included a 72-hour herbal tea fast, followed by 4 days of 24 hour intermittent fasting.
Today, I’ve begun the first of a 14 day/4 phase eating plan. Phase 1 is 5 days in length, with day one being only vegetables and the remaining four days will be veggies and protein. Since I’ve been fasting for 7 days, the last thing I want to eat is a plate of boring, steamed veggies and baked chicken or fish. 😝 Who’s going to stick to a diet like that?…BORING!
The meal plan I’ll be following is a low carb paleo diet, combined with intermittent fasting, which means I’ll be on a 16/8 schedule, 16 hours fasting and 8 hours eating, 3 meals per day. I’ll be aiming to keep my carb count below 30 grams per day. For my calorie count, I’ll aim for 1100/day, with an upper limit of 1500. The allowed foods are VERY healthy, with nuts/seeds, lean forms of protein, as well as heart healthy fish and alkalinizing veggies.
Here is a list of the foods I’m allowed to eat for the next 5 days. I’m also allowed herbs, spices, healthy oils like flax, coconut, and olive as well as butter/ghee. (1)
Phase 1 Vegetables to Eat
- Bok choy
- Brussels sprouts
Phase 1 Proteins to Eat
- Lean beef
- TVP (textured vegetable protein; reconstitute with water and use like ground beef)
- Nuts and seeds
- Unsweetened soymilk
- Unsweetened cashew milk
- Unsweetened nut milk with protein added
- Whey protein shakes (remember to double-check carb content)
- Vegan protein shakes (remember to double-check carb content)
One of the keys to sticking to any weight loss plan is to make it interesting. So, as I was writing my meal plans for the next 5 days, I decided I should share some of the recipes I found with all of you.
So, armed with the above two lists, I set out to find some fun, interesting and tasty recipes to include in my meal plan. I want our meals to feel like we’re not missing anything. I can’t have boring meals and stick with the eating plan…nope. In the recipes below I have a few “bread” recipes, some veggie recipes and protein recipes: a few beef, a few chicken and a few fish. No more steamed broccoli and baked chicken, although that’s okay once in a while! I hope these recipes spark your imagination, because eating healthy doesn’t have to be boring!
Some of the best Alkaline and Paleo Websites:
In my research, I came across a few recipe websites that were jam packed with wonderful recipes, some with alkaline recipes and some with paleo. Here are a few of them:
- PALEO GRUBS (One of my favorites)
- PALEO LEAP
- PALEO FLOURISH (Includes a nut free list)
- THAT PALEO COUPLE (This is a WordPress account! Head on over and show them some love!)
BREAD – Since nuts and seeds are allowed, I availed myself of the plethora of creative people on the internet, who have created paleo and keto versions of different items.
🌟🌟The Best Low Carb Bread Recipe 🌟 🌟
I’ve made this recipe MANY times and it’s wonderful! Even my kids and hubby like it. Make sure and follow her tips. They make all the difference! What I love about this recipe is the high fiber content. There is 7 grams of fiber per slice!
- 10 ounces blanched almond flour
- 3 ounces Bob’s Red Mill Golden Flax Meal
- 100 grams NOW Psyllium Husk Powder
- 1 1/2 tablespoons baking powder
- 1 teaspoon salt
- 8 ounces egg whites (226.80 g)
- 3 ounces vinegar (85 g)
- 14 ounces boiling water (396.89 g)
Best Keto Bread Recipe
- 1 1/2 Cup Almond Flour
- 6 Large eggs Separated
- 4 tbsp Butter melted
- 3 tsp Baking powder
- 1/4 tsp Cream of Tartar
- 1 pinch salt
- 1 medium head cauliflower , cut into bite-sized pieces (or 3 cups cauliflower rice)
- Parchment paper
- Nonstick cooking spray
- 1 large egg , lightly beaten
- ½ cup shredded part-skim mozzarella cheese
- ¼ tsp sea salt (or Himalayan salt)
- ¼ tsp . ground black pepper
- 4 green onions , thinly sliced, reserve a small amount of the greens for garnish
- 3 cups packed cauliflower rice (600g or 21 ounces)
- pinch of kosher sea salt
- 1/4 tsp garlic powder
- 2 eggs, beaten
- 2 tbsp. almond flour
- 2 tbsp. coconut flour
Everything Bagel Spice Combo
- 1 tbsp. poppy seed
- 1 tbsp. sesame seed
- 1 tbsp. minced garlic
- 1 tbsp. minced onion
- 3/4 tsp. kosher sea salt
Flaxseed Keto Wraps
- 2 large eggs
- 6 tbsp flax seeds milled
- 1/4 cup / 30g pre-shredded mozzarella
- 2 tbsp melted butter
- 3 tbsp water
- 1/2 tsp baking powder
- pinch of salt
VEGETABLES – I feel creativity was essential for this particular food group. While we all know vegetables are very healthy and good for us, they don’t always taste good. And, let’s be honest, they can be kind of boring. I looked for tasty and sometimes creative ways to prepare veggies. Here’s what I found.
Brussel Sprouts with Pistachio and Lemon
2 Tbsp. extra virgin olive oil
¾ cup shelled pistachios
Zest and juice from one lemon
16 large Brussels Sprouts, leaves separated from the core. Cut the end of the sprout off and peel leaves off.
Salt and pepper to taste
Zucchini Pasta with Spinach Lemon Pesto
3 cups baby spinach
1⁄4 cup basil
3 garlic cloves
Juice of 1 small to medium lemon
1⁄4 cup cashews
1⁄2 cup extra virgin olive oil
1⁄2 cup cherry tomatoes sliced in half
Salt to taste (Celtic Grey Sea Salt, Himalayan, or Redmond Real Salt)
Italian Marinated Zucchini Squash
with Sun Dried Tomato
- 2 fresh zucchini
- 2 fresh yellow squash
- ½ cup chopped sun-dried tomatoes
- 1 tbsp. olive oil
- 1 tbsp. minced oregano
- 1 tbsp. minced dill
- 1 tbsp. minced basil
- 1 tsp. sea salt
Raw Cucumber Sushi Rolls
- 1 English Cucumber
- 1 large avocado, peeled and pitted
- 1 cup curly kale leaves (ribs removed), chiffonaded
- 1 tablespoon fresh lemon juice, plus more to taste
- 1/4 teaspoon Celtic sea salt, plus more to taste
- 1/8 teaspoon ground cumin, plus more to taste
- Pinch of cayenne pepper (optional), plus more to taste
- 1/8 teaspoon sweet paprika, to garnish
Paleo Chimichuri Abundance Bowl
- 1 large head cauliflower, cut into florets
- 2 tablespoons extra-virgin olive oil or coconut oil (in liquid form)
- 1 teaspoon Celtic sea salt
- 1/2 medium red onion, peeled and cut into eighths
- 2 medium carrots, peeled and diagonally sliced into 1/2-inch pieces
- 3 tablespoons extra-virgin olive oil, plus more to taste
- 3/4 teaspoon Celtic sea salt, plus more to taste
- 1/4 teaspoon red pepper flakes, plus more to taste
- 2 medium zucchinis, diagonally sliced into 1/2-inch pieces
- 1 (8oz/227g) bunch broccolini (about 12 stalks), trimmed
- 1/4 cup (12g) finely chopped flat-leaf parsley
- 1 cup (110g) sauerkraut (optional)
- 1 medium avocado, peeled, pitted, and sliced
- 1/4 cup (45g) sliced or slivered almonds
chimichurri sauce (yields 1 1/3 cups (306g))
- 3/4 cup (180ml) extra-virgin olive oil
- 1 teaspoon finely grated lime zest, plus more to taste
- 2 tablespoons fresh lime juice
- 2 tablespoons fresh lemon juice
- 1 1/2 teaspoons red wine vinegar
- 4 teaspoons minced garlic (4 cloves)
- 1 teaspoon Celtic sea salt, plus more to taste
- 1/4 teaspoon red pepper flakes, plus more to taste
- 1 cup (30g) firmly packed basil leaves
- 1 cup (30g) firmly packed flat-leaf parsley leaves
- 1/2 cup (15g) firmly packed cilantro leaves
- 1/2 cup (23g) firmly packed finely chopped chives
- 1/2 medium avocado, peeled and pitted (optional, see instructions)
PALEO CAULIFLOWER TABOULI
- 1/2 large head of cauliflower chopped up into florets (discard the tough core)
- 3 large bunches finely chopped flat-leaf parsley
- 2 cups finely diced tomatoes (about 8 large tomatoes with flesh scooped out)
- 1 bunch green onions, finely chopped (white and green parts)
- 1 English cucumber, peeled and finely diced (after seeds scooped out)
- 1/3 cup extra-virgin olive oil, plus more to taste
- 3 tablespoons fresh lemon juice, plus more to taste
- 2 tablespoons finely chopped fresh mint, plus more to taste
- 1/2 teaspoon Celtic sea salt, plus more to taste
- 1/4 teaspoon freshly ground black pepper, plus more to taste
Raw Zucchini Noodle Pad Thai
3 medium courgettes (zucchini)
3 large carrots
2 spring onions, chopped (also known as green onions, scallions)
1 cup shredded red cabbage
½ packet of beansprouts
1 cup cauliflower florets
1 bunch of fresh coriander/cilantro, chopped roughly
¼ cup tahini
¼ cup almond butter
¼ cup tamari
1 tsp coconut sugar
2 tbsp lime or lemon juice
1 clove garlic, minced
1 inch of ginger root, grated
Alkaline Detox Lime-Chili Stir ‘Fry’
Mange-Tout/Sugar Snap Peas
Cabbage (red or green)
Fresh Lime Juice
Brown Basmati Rice/Wild Rice (Use cauliflower rice to make it paleo)
2 cups Napa cabbage finely sliced
2 cup red cabbage thinly sliced
2 red peppers thinly sliced
3 carrots julienne sliced
2 cups bok choy sliced mostly white and some green parts
small bunch chives chopped in 1″ pieces
3 tbsp raw sesame seeds- lightly toasted if desired
For the dressing
2 tbsp braggs liquid aminos
2 tbsp extra virgin olive oil-cold pressed organic if possible
juice of 1/2 lemon
1 tbsp toasted sesame oil
2 teaspoons grated ginger
2 tsp raw sesame tahini
Celtic sea salt to taste
Caramelised Onion, Carrot & Ham
- • 1-2 tablespoons of ghee or butter
- • 2 medium onions (I used one brown and one red onion), cut in half and sliced thinly
- • 2 small carrots, peeled and grated
- • ⅔ teaspoon sea salt
- • 2 garlic cloves, finely diced
- • 6 large eggs
- • Pinch of black pepper and sea salt
- • A little coconut oil, ghee or butter for greasing
- • Rimmed oven tray, about an inch deep, 8-9″ by 15-16″
- • Parchment/baking paper
- • 1 tablespoon mayonnaise (optional) or harrissa sauce (you could also use something like pesto)
- • 2-3 slices of free range ham (Use sliced turkey if you’re avoiding processed meats)
Paleo Chicken Tortilla Soup
- 2 large chicken breasts, skin removed and cut into 1/2 inch strips
- 1 28oz can of diced tomatoes
- 32 ounces organic chicken broth
- 1 sweet onion, diced
- 2 jalepenos, de-seeded and diced
- 2 cups of shredded carrots
- 2 cups chopped celery
- 1 bunch of cilantro chopped fine
- 4 cloves of garlic, minced – I always use one of these
- 2 Tbs tomato paste
- 1 tsp chili powder
- 1 tsp cumin
- sea salt & fresh cracked pepper to taste
- olive oil
- 1-2 cups water
Ginger Beef and Noodle Stir Fry
- 4 tablespoon(s) coconut aminos
- 1 medium lime(s), juiced
- 2 medium garlic clove(s) minced
- 1 teaspoon(s) ginger, fresh grated
- 11/2 pound(s) beef – flank, sirloin, or NY strip steak(s) sliced
- 2 medium zucchini
- 1 tablespoon(s) kosher salt or less to taste
- 3 tablespoon(s) sesame oil
- 2 medium onion(s), green sliced
- 1 teaspoon(s) red pepper flakes crushed
- 2 tablespoon(s) cilantro, fresh for garnish
Kickin’ Steak Fajitas
- 1 pound(s) beef – steak(s), boneless cut into 1½ inch x ¼ inch strips
- 1 large onion(s), yellow sliced
- 4 medium garlic clove(s) sliced
- 3 medium bell pepper(s) any color, seeded and sliced
- 2 large jalapeno pepper(s) or serrano peppers, seeded and sliced
- 1 medium avocado(s) seeded and sliced
- 4 tablespoon(s) avocado oil or olive oil
- 1/4 cup(s) cilantro, fresh chopped, optional for garnish
- 1 medium lime(s) quartered, optional for garnish
- 1/2 packet(s) Trader Joe’s Taco Seasoning Mix or mix together 2 teaspoon(s) chili powder, 2 teaspoon(s) cumin, 2 teaspoon(s) garlic powder, 2 teaspoon(s) onion powder, 1/2 teaspoon(s) cayenne pepper, 1/2 teaspoon(s) black pepper, 1/2 teaspoon(s) sea salt
Cuban-Style Slow Cooker Flank Steak
- 1/2 cup(s) chicken broth
- 2 teaspoon(s) cumin
- 11/2 teaspoon(s) oregano, dried
- 1 teaspoon(s) sea salt to taste (optional)
- 1 teaspoon(s) black pepper to taste (optional)
- 1 can(s) tomatoes, diced (14 oz)
- 1 medium onion(s) sliced
- 2 medium bell pepper(s), green sliced
- 2 medium garlic clove(s) chopped
- 1 tablespoon(s) capers chopped
- 11/2 pound(s) beef – flank steak(s) cut crosswise into three pieces
- 1/4 cup(s) olives, pimento-stuffed sliced
Chicken and roasted pepper stuffed mushrooms
- 4 – 5 large Portabella mushrooms
- ¾ – 1 lb ground chicken
- 1 cup diced onion
- 1½ cup roast peppers, drained
- 2 eggs
- 2 tsp garlic powder
- 1½ tbl Italian seasoning
- Optional: 1 tsp almondflour per mushroom
Caribbean Paleo Jerk Bake Chicken
- 4 Boneless, Skinless Chicken Breasts
- 1 Red Bell Pepper (cut into thick slices)
- ½ Fresh Pineapple (cut into ½ “ thick slices)
- 1 Tbl Arrowroot Starch
- 1 tsp Ground Cinnamon
- 1 tsp Ground Allspice
- ¼ tsp Ground Nutmeg
- ¼ tsp Ground Pepper
- 1 tsp Real Salt
- ½ Tbl Chopped Garlic
- 1 Tbl Fresh Lime Juice
- 2 Tbl Raw Honey
- ¼ Cup Coconut Aminos
- Cilantro (chopped, to garnish)
Baked Indian-Style Lemongrass Chicken
- 6 to 8 chicken thighs, skinless and boneless
- 2 bell peppers, sliced
- 1 cup coconut milk
- 2 lemongrass stalks, sliced
- 1 lemongrass stalk, minced
- 4 shallots, minced
- 4 garlic cloves, minced
- 2 small mild red chili peppers (optional)
- 1 tbsp. fresh ginger, minced
- 2 green onions, minced
- 1 tbsp. fresh turmeric, minced
- Juice from 2 limes
- 1/4 cup coconut oil, melted
- 1/4 cup fresh cilantro, to garnish
- Sea salt and freshly ground black pepper
Paleo Fish Tacos
For the Fish:
- 1 lb **
tilapia**(or halibut/cod), cut into 1/2 inch by 3-4 inch strips (**NOTE FROM TAMARA-DO NOT EAT TILAPIA EVER! IT’S FARM RAISED AND NASTY STUFF- I’LL WRITE AN ARTICLE SOMETIME.**)
- 1/2 cup coconut flour
- 1 tablespoon garlic powder
- 2 teaspoons salt
- 2 teaspoons cumin powder
- dash of pepper
- Coconut oil for frying
For the White Sauce:
- 1/2 cup mayo
- 1 tablespoon lime juice
- 1 teaspoon dried oregano
- 1/2 teaspoon cumin powder
- dash of chili pepper
- 1/2 teaspoon of raw honey (optional)
- 4-6 lettuce leaves
- 1 cup salsa
- 2 tablespoons cilantro, chopped
- 4-6 slices of lime
Cilantro Lime Salmon
- 2 salmon fillets
- 1/2 cup coconut oil, melted
- Juice and zest of 2 limes, and then slice the limes
- 2 garlic cloves, minced
- 1/4 cup fresh cilantro, roughly chopped + more for garnish
- Sea salt and freshly ground black pepper
Orange Rosemary Seared Salmon
- 4 salmon fillets, skinless
- 2 garlic cloves, minced
- 2 tsp. fresh rosemary, minced
- 1 cup fresh orange juice
- 2 tbsp fresh lemon juice
- 1/2 cup chicken stock
- 2 tsp. orange zest
- 1 tbsp. tapioca starch (optional)
- Cooking fat
- Sea salt and freshly ground black pepper
- L. Miller, (n.d.). The Red Tea Detox. Retrieved from: http://redteadetoxofficial.com/
Until Next Time….
Namaste My Friends
Admittedly, I’m not familiar with spoon bread. Growing up in South Dakota, we had “Johnny Bread”, aka corn bread, not spoon bread. Unlike spoon bread, corn bread isn’t just made with corn meal, but a mix of flour and corn meal. Cornbread is also sliced, like normal bread, not “spooned”. So, I wasn’t sure what to expect when I made this recipe. My research indicated it was supposed to be more like a pudding or custard-like corn bread. (I’m guessing akin to bread pudding?) However, mine did NOT turn out that way. So far, my pioneer adventure has been rather smooth, with only one minor “bump” in the road. This, however, was a major pot hole! I wasn’t real fond of the final product either, although it tasted okay with maple syrup added.
MY FIRST ATTEMPT:
The problem with these pioneer recipes, is the lack of instructions. As you can see, with the recipe below, the recipe isn’t exactly helpful. While this one is more helpful than most, it’s still quite ambiguous as to how the spoon bread is to be prepared:
The recipe as seen in the book:
Since my first attempt at spoon bread didn’t look or taste anything like custard, I gave it another shot. The result, while slightly better, and more “spoonable”, was still nothing close to pudding or custard. Again, it tasted fine, with maple syrup added, but probably not like proper spoon bread.
Anyway, here’s what I used and what I did. If you’re familiar with spoon bread, perhaps, you can tell me what I did wrong, in the comments! From looking at photos of other spoon bread recipes online, I’m thinking it needed more liquid? Or perhaps the recipe was flawed and needed more eggs? (Other recipes called for THREE or more eggs. This recipe only called for ONE egg) OR, maybe I over baked it? I really have NO idea!
What I used:
- One pint (2 cups) corn meal (I used yellow, as I couldn’t find white)
- One dessert spoon of Himalayan salt (not pictured above)
- One heaping tablespoon of coconut oil (I couldn’t find lard)
- 1 cup warm water
- 1 cup kefir (My store didn’t have organic buttermilk)
- 1/2 tsp baking soda
- 1 egg
- 2 tsp baking powder (not pictured above)
Here’s what I did:
- Preheat oven to 425 degrees.
- Grease a cast iron skillet and place in oven to heat while the batter is prepared. The recipe calls for a HOT granite baking dish, which I didn’t have. I normally prepare my cornbread in this same skillet, so I used that instead.
- Mix one cup of kefir with 1/2 tsp baking soda and set aside
- Separate the egg. Beat yolk and egg white separately, and set aside.
- Sift corn meal into a mixing bowl.
- Stir in salt and coconut oil.
- add about one cup of warm water, or enough to moisten corn meal.
- Add Kefir/baking soda, egg yolk and egg white, then blend together.
- Add baking powder and blend well. I decided to use both baking soda and powder since I wasn’t using buttermilk or regular milk (called sweet milk in this book). Kefir is very similar to buttermilk, but not quite the same. So I used both. In retrospect, perhaps that was a mistake.
- Pour batter into the hot skillet and bake for 20 minutes or until done.
Well, there you have it!
My final product –
I’m tempted to try it again. My instinct is telling me there weren’t enough eggs. What do you guys think? Let me know how I can improve this recipe. Then I’ll try it again and let you know how it goes.
Next month, I move out of the quick bread section, and into the “beverages” section, which should be interesting. Some of the recipes include:
- Ginger pop
- Cream soda
- Orange Boullion
- Egg lemonade (this sounds…interesting!)
- Chocolate cream nectar
- Ching chang
- Several flavors of “shrub”
- Several punch recipes
I’ve decided not to do all of the recipes, and will skip some of the punch and shrub recipes in favor of the more “interesting” drinks.
Which of the above drinks would you like to see me attempt?
What could I do to improve this recipe?
Let me know in the comments
Namaste my friends!
I have found, what just might be, the perfect gluten free flour… CASSAVA FLOUR! That may sound like an exaggeration, and maybe it is a bit. HOWEVER, being gluten free for more than 8 years, I have tried many different gluten free flours over the years. I’ve made (and thrown away) my share of gluten free baked goods. Any gluten free baker can tell you the same thing. Sometimes it turns out, and sometimes it doesn’t. It really is a gamble.
That’s why I’m so excited with this flour. Gluten free bakers spend hours trying to blend different gluten free flours together to get that “wheat like” consistency. The results are never that great, no matter how hard you try. Cassava flour is so exciting because it is so close to the real thing in taste and mannerisms in baking. (With the exception of yeast bread, see below)
What is cassava flour?
Cassava is a plant with origins in South America, and most widely known as Yuca. (2) Here are some facts about cassava…
- “Cassava is the third-largest source of food carbohydrates in the tropics, after rice and maize” (2)
- “One of the most valuable sources of nutrition for more than 500 million people living in Africa, Asia and Latin America.” (1)
- “It is one of the most drought-tolerant crops, capable of growing on marginal soils. “(2)
- “Provides a similar amount of carbohydrates as most other grain-based flours.” (1)
- “It is about 60 percent to 65 percent water moisture, 20 percent to 31 percent carbohydrates, and less than 2 percent protein and fat.” (1)
- “In some parts of Africa, it provides up to 30 percent of total daily calories.” (1)
- Can be used in place of wheat flour. (1)
- It is allergy-free – free of nuts, grains, and gluten
Nutrient content of cassava flour…
Cassava flour is not a super food by any means. It is, however, lower in calories than most gluten free flours. Here is the nutrient content of cassava flour (1):
A quarter-cup serving of cassava flour has about:
- 114 calories
- 2 grams of fiber
- less than 1 gram of fat, protein or sugar
- 28 grams of carbohydrates
- about 17 percent of daily vitamin C
Cassava flour and cyanide
You may have heard that Cassava contains cyanide. This isn’t ENTIRELY accurate. Cassava plants contain what’s called a cyanoglycoside.(3) That’s a scientific way of saying it contains a precursor to cyanide. When ingested, it has the potential to become cyanide in the body. (3) This is a defense mechanism developed by the cassava plant that to ward off insects and other predators. Cassava is not the only plant that contains cyanoglycosides:
Food Plants Containing Cyanoglycosides (3)
- Cassava root and leaves (Manihot esculenta)
- Flax seed (Linum usitatissimum)
- Sorghum leaves (Sorghum vulgare)
- Lima beans (Phaseolus lunatus)
- Apple seeds (Malus spp.)
- Almonds (Prunus dulcis)
- Bamboo shoots (Bambusa arundinacea)
- Peach kernels (pits) (Prunus persica)
- Apricot kernels (Prunus armeniace)
- Nectarine kernels (Prunus persica var nucipersica)
- Plum kernels (Prunus spp.)
- Cherry pits (Prunus spp.)
Not to worry, these cyanoglycosides
are easily neutralized with proper preparation.
Most of the cyanide resides in the leaves of the plant, and the skin of the roots. OTTO’s brand Cassava Flour PEELS and FERMENTS the root prior to grinding it into flour. This is enough to neutralize the cyanoglycosides. Cooking the flour also neutralizes the cyanoglycosides. Cassava should never be eaten raw. ***
Cassava flour vs tapioca flour…
You may also know that tapioca flour also comes from the yuca or cassava plant. Are cassava flour and tapioca flour the same thing….NO.
Cassava flour is a whole food – the root of the cassava plant, that has been dehydrated and ground into flour.
Tapioca starch/flour – is more processed – the extracted starch of the cassava root that has been bleached.
Think of it this way….CASSAVA FLOUR is like whole wheat flour. TAPIOCA FLOUR is like white flour.
How to use cassava in recipes…
In most cases, though results won’t be perfect, you can use it 1:1 in place of all-purpose wheat flour. This saves all of the measuring, calculating and blending that goes along with most gluten free baking. If you’re like me, you’ll be happy to do away with 5+ different kinds of gluten free flour setting on your counter!
With that said…one thing to note, you won’t get that same “rise” from cassava flour in recipes that use yeast. Yeast bread made from cassava flour is more dense. If you’re looking for a “light and fluffy” bread, unfortunately you’ll need to combine it with other flours.
ONTO THE RECIPES!!!
I am SO excited about these tortillas! I have made them several times and they are PHENOMENAL! They look, act and taste remarkably like real flour tortillas. I wish I had discovered these years ago! I have been looking for a good gluten free tortilla for 8+ years, and I have FINALLY found one. I have also used this recipe to make sweet potato tortillas. In place of the water, I used 1 mashed sweet potato. (amazing and delicious results that even my family enjoyed!) Instead of rolling, I use a tortilla press, which speeds the process and makes it so much easier. It also produces a rounder, cleaner looking tortilla, which I prefer.
- ¾ c. Otto’s Naturals Cassava flour (I do recommend Otto’s, due to their technique for making the flour. Of course, feel free to use any Cassava flour you choose) – ***
- ¼ tsp. sea salt
- 2 Tbsp. olive oil
- ⅓ c. warm water
1 cup Cassava Flour
1/2 tsp Himalayan salt
2 tsp baking powder
1/2 tsp cinnamon
1 ripe banana
2 organic eggs
1-2 tsp real vanilla extract
2 Tbsp organic virgin unrefined coconut oil
1.5 cups coconut or almond milk
1 cup cassava flour
1 tbsp coconut flour
5 tbsp arrowroot flour
1 tsp salt
1 tsp garlic (optional)
1/4 cup olive oil
1/2 cup warm water (approx 105-110F)
1 packet active dry yeast, OR 2 1/4 tsp active dry yeast
1 tbsp honey
1 cup almond meal or cashew meal (make in food processor or buy)
1 cup sifted Cassava Flour
1 teaspoon baking soda
1/4 cup olive oil.
1 teaspoon apple cider vinegar
3 generous tbsps honey
1/2 teaspoon Redmond Real salt
1 cup chocolate chips
5 tbsp butter, ghee or coconut oil
1 cup coconut sugar
1/4 cup cassava flour
2 tbsp unsweetened cocoa
1/4 tsp salt
1 tbsp vanilla extract
*** (Not a paid advertisement for Otto’s. I simply like their flour.)
Here’s a quick, easy AND healthy paleo version of a microwave “mug” english muffin!
Have a beautiful day!
Yes, I know this is yesterday’s log…posted late! I promised to post my flatbread results last night…oops! I’ll start off by apologizing for posting this late. I wasn’t able to write this post last night. But, I wanted to make sure I had all the photos for the flatbread I prepared yesterday for my family dinner.
As you may or may not know, I posted an article about the world’s oldest flatbread, which included videos showcasing 3 different methods for preparing it. In that article, I expressed my desire to make a whole food, gluten free sweet potato flatbread. I chose to use oat flour. I wanted to try a “rolled” version, like in the first video. Here’s how I ended up preparing our flatbread.
- 4 medium sweet potatoes -peeled and steamed
- approximately 3 cups of freshly ground oat flour – from whole oat groats
- 1 teaspoon salt
- First, I ground enough oat groats to make 3 cups of oat flour. (It took the whole package.)
- Next, I mashed the sweet potatoes in a medium sized bowl.
- I added the salt, and gradually added the oat flour into the mashed sweet potato….
- Until it formed a stiff, rollable, dough.
- The dough was cut into 16, not so even, pieces… 🙂
- I then rolled out each piece between parchment paper. It did stick to the paper, but, I was able to “peel” it off, without harming the flatbread.
- I next cooked each flatbread on a lightly oiled cast iron griddle, covered with a lid, to speed cooking and ensure the bread cooked through. I knew if I cooked them too long, they would be brittle. (previous experience with gluten free flatbread/tortillas)
- This made 16 pieces of flat bread. Here is the final result:
While I show a “flexible” flat bread above, not all of them were flexible. They tasted fine, however, the oats over powered the sweet potato a bit. They are dense and quite “rustic”. They reminded me more of a soft cracker than bread. They received mixed reviews in my house. My husband and I enjoyed them, while my kids did not. When I make them again. I will attempt to make them like the second video , which was more like pancakes. I believe the rolling method requires too much flour. I’d like to be able to taste the sweet potato a bit more.
I’ll keep you posted on my future attempts.
Now, onto my log.
Each day of the elimination diet gets a bit better. My headache, though present, was slightly less, though the congestion remains. My energy level is also improving, which is wonderful. My head, which had been a bit foggy, is clearer. I’m getting excited. I can’t wait to get to the end of the 21 days. If I’m feeling this good now, what will I feel like then?
Daily calories and water intake:
Exercise: 4,092 steps (goal – 6000 steps)
As someone on an elimination diet, and attempting to stick to 100% whole foods during my first 21 days, I’ve been looking for creative ways to eat during my detox diet. Today’s post, and future Wellness Wednesday posts, will focus on creative ways to eat on an elimination or detox plan. This post focuses on a creative way to eat your carbs.
While rice, quinoa, and sweet potatoes are fine, I don’t really want to eat them, as is, at every meal, which is a bit boring. Plus, oatmeal for breakfast every morning is getting old, real quick. So, I’ve ventured out and found some flat bread recipes, since yeast is banned on the elimination diet. I originally set out to make the 4 ingredient flat bread recipe I posted for my first Allergy Free Friday. However, that recipe called for either butternut squash or sweet potato FLOUR. Now, I had sweet potatoes, but no sweet potato flour. While I know it’s possible to make my own flour, I was too lazy for that. So, I set out to find a way to make flat bread with whole sweet potatoes instead of sweet potato FLOUR.
Before we get to the recipes, you may be asking why flatbread is called the “world’s oldest bread”. The website American Flatbread states that flour and water flatbread, cooked on a fire-heated rock, has been a main part of the human diet for over 5000 years, worldwide. While the grains in each may be different, the basic method was the same. They give some examples:
- Mexico – tortillas
- Scotland – oatcakes
- India – chapatti
- China – po bin
- American Indian’s – Johnny Cake
- Norwegians – FlottBrod
- Ethiopia – Injera
- Israel – matzo
Onto the recipes!
I found 3 videos on youtube which highlight 3 different flat bread recipes
This video, from OFF GRID WITH DOUG AND STACY, is the first one I found. It was perfect, except for one problem, she uses sprouted wheat flour, which contains gluten. The other alternatives she gives in the video, though considered ancient grains, are also forms of wheat. Not only is gluten off limits in the elimination diet, I have been gluten free for more than 7 years. AND, through my own experience, gluten free flours didn’t make for very good tortillas/flatbreads. But, I had a place to start and knew it was possible to use sweet potatoes in flat bread. Here’s the first video…
So, now that I knew I could use sweet potatoes in flat bread, I needed to figure out a way to make it gluten free. I realized that my normal cup-for-cup gluten free flour would probably work, however, it has ingredients not allowed on my elimination diet. So, I needed a gluten free, whole food flour…enter oats! Now I needed to know if it was possible to make flat bread-GOOD flat bread- from oats. I realize that the Scottish people have been making oatcakes for thousands of year, but I didn’t want a traditional oatcake, I wanted flatbread, like in the first video. I found just what I was looking for on CLEAN FOODIES. Here is that video…
I had 2 pieces of the puzzle put together. I could use sweet potatoes to make flat bread AND oats can also be used to make flat bread. BUT, how would they work together? I found a video, on AUSSIE VEGAN GARDENING YOGI, of a sweet potato and oatmeal grilled flat bread. Here it is…
Now, I found all these things just this morning, so, I haven’t actually tried to make the flatbread yet. I will be doing this sometime today. If you want to know how my flatbread turns out, I’ll be writing about it in my daily log post tonight at 8:00 est. Check it out!
God Bless! Namaste!