Category Archives: cane sugar free

Thursday, June 13, 2013

Raw Lemon Pie Macaroons: Coco-Roon Knock Offs (dairy free, grain free, Paleo, SCD, GAPS)

A few months ago some new raw food items made an appearance at my local Natural Foods Coop.  Ever hear of Coco-Roons? They are a tasty take on macaroons, incorporating almond flour with the shredded coconut.  They come in a variety of flavors and are super healthy, but the price tagouch!  So I decided to make these bad-boys at home.  The turn out was amazing. I hope you enjoy making these too.  
See HERE and HERE for my other raw homemade (store-brand knock-offs).  
Raw Lemon Pie Macaroons 
(Coco-Roon Knock-Offs)
SCD, Paleo, GAPS, dairy free, grain free, cane-sugar free

Ingredients:

-2 cups shredded coconut (any brand will do, I purchase mine in the bulk section)
-1 cup almond flour (I used Bob’s)
-2 teaspoons lemon zest
-2 tablespoons honey (vegans, use maple syrup or coconut nectar)
-2 tablespoons melted coconut oil
-2 tablespoons fresh squeezed lemon juice
-1/2 teaspoon vanilla extract 
-1/4 teaspoon lemon oil (optional, or use an extra tablespoon of lemon juice)
-1/2 teaspoon salt

How To:
1.  In a food processor add the 2 cups of shredded coconut.  Blend for 30 seconds.  Then add in the almond flour.  Blend together for 10 seconds.
2.  With the food processor running, add in the lemon zest, honey, coconut oil, lemon juice, salt and lemon oil (optional). Blend together for 15 seconds.
3. The mixture will feel wet and oily.  That’s okay.
4. Scoop out the mixture with a 1-ounce ice cream scoop and place directly on the dehydrator tray (no screens).  This is the dehydrator I use.   
5.  Dehydrate for at least 6 hours on 110 degrees.  These dry nicely on the outside (leaving no oily residue) and stay moist on the inside.  Makes about 12 macaroons.

Posted by Amber at

Labels: cane sugar free, dessert, GAPS, grain free, Paleo, raw, SCD.

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Monday, June 3, 2013

Cherry Amaretto Coconut Ice Cream (SCD, Paleo, dairy free, cane-sugar free)

Ever had that So Delicious Cherry Amaretto Coconut Ice Cream or Coconut Bliss Cherry Amaretto Ice Cream? I have, and they are pretty darn tasty.  But I don’t like all the other added ingredients (or the agave used to sweeten).  And speaking of ingredients, I was thinking about amaretto today.  What is it?  Oh okay, thanks again Wikipedia, it’s a liqueur.  No wonder I didn’t know this.  I am (err, was) a beer drinker.  Don’t know too much about those fancy liqueurs.  I looked at three popular ice cream brands that were “cherry amaretto” and you know what?  I did not see amaretto in any of the ingredients.  Hmmm.  I am not going to go through the trouble of buying a bottle of liqueur for an ice cream recipe if Haagen Dazs won’t.  I’m not a Mad Men character, what am I going to do with a bottle of amaretto liqueur anyway?  Okay, so almond flavoring will have to do.  And it did.  And it’s delicious.  And by golly, it tastes like this and this.  And can’t say for sure, but maybe even this.  So there you go with the amaretto info.  
And oh yes, yeah for cherry season!! 
Cherry Amaretto Coconut Ice Cream
dairy free, cane-sugar free 

Ingredients:
-2 cans full fat coconut milk this or this   
-2 1/2 cups fresh pitted sweet cherries (comes out to 13 ounces)
-1/3 cup honey (vegans use maple syrup, NOT SCD or Paleo)  
-1/2 teaspoon vanilla extract 
-1 teaspoon pure almond extract  

How To:
1.  Blend the above ingredients until smooth.
2.  Add the mixture into an ice cream maker and churn until thick.
3.  Transfer ice cream into a glass container and freeze for 4 to 6 hours.
4. Remove 5 to 10 minutes before serving to allow ice cream to soften a bit.

Notes:
*I have made this ice cream two ways.  The first is the method in this post.  The second way is to leave 1 cup of the fresh cherries out of the blended mixture.  Finely chop the 1 cup of cherries and then add them into the ice cream maker in the last few minutes of churning.  At this time you can also add in 1 cup of cacao nibs, chocolate chunks, or finely chopped almonds.  
Other ways to enjoy the beloved cherry

In a pie
In my belly!
_________________________________
Shared on: Allergy-Free WednesdaysHealthy Vegan Fridays
Posted by Amber at

Labels: cane sugar free, dessert, ice cream, Paleo, raw, SCD, summer cuisine.

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Friday, May 31, 2013

Gluten Free Banana Walnut Bread (dairy free, cane-sugar free)

 Okay, there is nothing earth shattering about banana bread, I mean, banana bread is a very popular recipe. I get it.  But I’ve never made gluten free, dairy free, cane-sugar free banana bread that wasn’t a dry, crumbly, “I need a glass of milk now or I am going to choke to death,” mess of a bread.  So I’m glad it turned out so well.  Because I LOVE banana bread! And I love saying things like, “Oh, yes, of course I will bring some banana bread to the brunch girl, no problemoI have just the recipe.”
  
And you know I’m trying to bulk up the ‘baked goods‘ section of my recipe page, so of course I had to get this one in.  As you might suspect, this is my near exact chocolate chip banana muffin recipe, tested as a “bread.”  Yes, you can slice it, but it’s not for sandwiches, so I guess you can also call this banana cake.  This is fabulous in the morning with a cup of tea. I like the muffin version for my kids as a snack at school, but something about the sliced version says breakfast.  This is also quite tasty as a dessert topped with coconut vanilla bean ice cream.     
Gluten Free Banana Bread 
dairy free, cane-sugar free 

Ingredients:

Wet
-10 ounces of peeled banana (about 3 largish bananas)
-1/2 cup coconut sugar (3.0 ounces)
-2 room temp eggs (weighing 4.5 ounces with shell)
-3 tablespoons full fat canned room temp. coconut milk
-1/2 cup melted coconut oil
-1 teaspoon vanilla
-1/2 teaspoon liquid stevia

Dry
-80 grams sorogum flour (3/4 cup)
-100 grams brown rice flour (3/4 cup)
-60 grams tapioca starch (1/2 cup)
-1 teaspoon baking power 
-1/2 teaspoon baking soda
-1/4 teaspoon xanthan gum (if you can’t use xanthan gum, try 1 teaspoon of psyllium husk instead). 
-1 tablespoon cinnamon (or more if you like)
-1/4 teaspoon salt
-1 cup chopped walnuts (small pieces)

How To:
Preheat oven to 350 degrees 
1.  In a bowl add in the banana and mash it around for a bit with a fork until it’s a wet mixture.  Then add in all the other wet ingredients and mix everything with a hand mixer (or stand mixer) for 45 seconds on medium speed.
2.  In another bowl, add in the dry ingredients (except the walnuts) and whisk everything together until everything is well incorporated.  
3.  In small batches, add in the dry ingredients to the wet ingredients and continue mixing with the hand mixer.  Mix until everything is well incorporated.     
4.  Add in the walnuts and stir by hand.  
5.  Fill the bread pan  with batter and top with chopped walnuts and coconut sugar 
6.  Bake for 50 – 55 minutes on the middle rack (use the knife test to check the middle). I baked mine for 55 minutes.    
7.  Allow the bread to cool for about 15 minutes, then carefully turn it out and allow it to continue to cool on a rack.  
-Store in airtight container at room temp for 3 days. 

Notes:
*When baking, I suggest following the weight of the ingredients exactly (even the banana).  This might mean investing in a small kitchen scale.  I cannot guarantee results if the recipe is not followed as specified and measurements are not accuratejust sayin’.
*For wet ingredients use only a 1 cup glass Pyrex for measuring.  *For dry, use metal measuring cups.  And when measuring flours, spoon the flours into the measuring cup, then level off with a knife.  Never pack in the flour.
*I use a 5 x 9 inch glass bread pan.  I also line the bottom with some parchment paper.

My son LOVES to help momma in the kitchen.  
This is one of his favorite treats.  
Posted by Amber at

Labels: breakfast, cane sugar free, dairy free, dessert, gluten free.

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Wednesday, May 22, 2013

Raw Apple Cinnamon Cereal (nut free, grain free, dairy free, cane-sugar free, vegan) For Go Ahead Honey

Alrighty-then.  Here is it finally.  I shared my attempts at a nut-free raw cereal with you on Facebook a while back and it has taken me many tries to get this puppy share-worthy.  And I’m so excited to share!

First off let me say that making homemade cereal is driven by two forces.  First off, it’s part of my dedicated attempts to keep a low-waste green kitchen (see more about that here and here).  You see, cereal produces a lot of waste.  There’s that nasty plastic bag, then the cardboard boxand you don’t even get THAT much cereal.  What’s up with that!?  Secondly, and perhaps most obvious to us all, making homemade ANYTHING is preferred as there is total control over the ingredients (and it’s usually waaaay cheaper).  So ditching store-bought cereal is actually one of my latest omissions from my kitchen cupboard   And I have to say, I don’t miss the store bought stuff at all.  In reality, I don’t eat cereal very much (mainly because it all has stuff I can’t eat) but I love my homemade recipe.  The verdict, thumbs up all around from the family on mommy’s homemade cereal.  We enjoy it on yogurt too, which always makes a nice breakfast or snack.  Let me know if you give it a try.  And perhaps with some homemade dairy-free milk: almondhempwalnut, or macadamia (my fave is walnut).  
My lovely and supportive friend Shirley from Gluten Free Easily and All Gluten Free Desserts, All The TIme is hosting this month’s Go Ahead Honey.  And the theme: “When You’re Grain Free and Feeling Like A Nut, But Can’t Eat Tree Nuts or Peanuts!”
I’m SUPER pumped about this month’s theme, as I don’t personally eat a lot of tree nuts (can’t digest almonds worth a darn these days) and I’m DEATHLY allergic to peanuts.  So I knew this recipe would be perfect to bring to the party.  I can’t wait to check out all the other entries.  Make sure you follow my sweet friend Shirley on Facebook and subscribe to her blogs.  She is one lady you want to stay connected with!  Thanks for hosting, Shirley.
Raw Apple Cinnamon Cereal 
nut free, grain free, dairy free, cane-sugar free, vegan
Ingredients:
-2 cups organic raw sunflower seeds
-1 cup organic raw pumpkin seeds
-1 cup shredded coconut 
-1/4 cup raw hemp seeds
-3/4 cup coconut sugar
-2 cups peeled and small diced apples 
-3 tablespoons chia seeds (optional)
-1/4 cup unsweetened applesauce 
-1 teaspoon liquid stevia 
-2 to 3 tablespoons ground cinnamon (I used 2 T in this recipe)
-1 teaspoon ground chia 
-1 teaspoon psyllium husk
-1/4 teaspoon salt 

How To:
1.  In a large bowl add the sunflower seeds and pumpkin seeds and cover with filtered water (about 2 inches over) and soak for at least 8 hours.  I like to soak mine as long as I can, so I gave mine about 15 hours. 
2.  After they have soaked, drain and rinse (do not pat dry or try to dry the seeds, you need the moisture).
3.  To the drained seeds add all the ingredients except the applesauce and stevia.
4.  In a separate bowl (I used a 1-cup Pyrex) mix together the applesauce and stevia.  This will evenly distribute the stevia.
5.  Mix the applesauce with the seed mixture (your hands work best) and then evenly spread onto your dehydrator I spread the mixture onto these screens that come with the dehydrator. I do not use these fruit roll sheets
6.  I set my dehydrator on about 110 degrees, put in the laundry room and let it rock.  After about 18 hours I check for the crisp level.  I dehydrate longer until that perfectly crisp texture is achieved.  
7.  The final mixture will be very stiff and pop out in a sheet, very stiff and crisp.  Break into pieces and store in an air tight container.  This will keep for weeks.  But it never lasts that long.  
*
Here are the sunflower seeds and pumpkin seeds in the early sprouting stage after soaking for about 15 hours
(soak the seeds at least 8 hours)
Here are all the ingredients piled on the seeds
I like to mix the stevia with the applesauce so it’s evenly distributed 
Mixing everything together 
Here is a link to the dehydrator I use.  
It’s nothing fancy, but it gets the job done. 
Press the mixture evenly around… 
and make sure it’s not too thick.
You can see it makes A LOT.  
I dehydrate on 115 degrees for 18- 24 hours 
But the ultimate test for doneness is when it’s super-duper crispy! 
*
I’ve also made Lauren’s 5-Ingredient Healthy Cocoa Crispies (another great homemade cereal), and and if you like the CRUNCH factor in your cereal, this recipe is for you!!  Lauren’s recipe does NOT go soggy in milk (reminds me of grape-nuts).  It’s super delicious and I love how chocolaty it makes the milk.  This is a must try.  Here is my picture of her cereal.  
Posted by Amber at

Labels: breakfast, cane sugar free, dairy free, grain free, raw, snacks.

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Saturday, May 18, 2013

Just Right Coconut Blueberry Muffins (gluten free, dairy free, nut free, cane-sugar free)

You might remember last month I shared my kitchen epiphany regarding baking.  Well, I’ve been having a grand ole’ time here in the kitchen BAKING and loving it, yes, Amber the “I am soooo not a baker” loves to bake.  Why the change of heart?  Well, things are working out.  Things are happening.  Things are not tasting like dirt and cardboard.  Things are delicious.  

YEAH! 

I’m starting off here with basic gluten-free baking (using eggs)vegan gluten-free baking will be my next conquest.  Last month I shared my banana chocolate chip muffins (that I’ve also made into a banana walnut breadsharing soon).  I have to tell you, a couple of my friends have made my banana chocolate chips muffins and like them very much.  My friend Jen tells me she makes a double batch every week. How great is that!  I love it when my recipes are enjoyed by others.  So nice.  

Okay, so these muffins (that really taste like cupcakes) were my latest baking adventure.  I played around with the recipe about four times before I found the PERFECT moist factor.  Last night’s batch was the winning batch.  Yeah.  When I took that first bite, I thought, “ahhh, just right.”  These muffins are so moist, I just can’t get enough.  They are moist, yet light and fluffy.  The sweetness is right-on for me.  BUT, you know I’m not a huge sweet tooth, so make them once yourself and adjust the sweetness as needed the next time.  I think they’re fantastic.  I’m super proud of this recipe.  I hope you try it soon, and perhaps enjoy with a glass of non-dairy milk, such as: almond, hemp, walnut, or macadamia.  
Cheers.  
Just Right Coconut Blueberry Muffins 
(gluten free, dairy free, nut free, cane-sugar free)

Ingredients:
Wet
-2 eggs room temperature (weighing 4.5 ounces in the shell)
-1/2 cup coconut sugar
-1 cup canned full-fat coconut milk (room temperature)
-1/2 cup melted coconut oil
-1 teaspoon vanilla extract
-1/2 teaspoon vanilla or plain stevia
-3/4 cup fresh blueberries 

Dry
-100 grams sorghum flour (3/4 cup + 2 level tablespoons)
-100 grams brown rice flour (3/4 cup)
-60 grams tapioca starch/flour (1/2 cup)
-1 teaspoon baking powder 
-1/2 teaspoon baking soda
-1/4 teaspoon xanthan gum 
-1/2 teaspoon salt 

How To:
Preheat oven to 350 degrees 
1. In a medium bowl, mix together all your dry ingredients.  
2. Next, in a large bowl, add in the eggs, coconut sugar, coconut milk, vanilla, and stevia (please make sure everything is room temperature).  Beat on medium with a hand mixer for 30 seconds.  Drizzle in your coconut oil with the beaters running on low.  Beat on medium for 15 seconds.  
3.  Add in the dry ingredients.  Mix gently until incorporated   Then beat with mixers on medium for 15 seconds.  
4.  Fold in the blueberries.  
5.  Fill batter to the top of the muffin cups.  
6.  Bake for 18 minutes.  
7.  Remove muffin from tin and cool on rack.  
Makes 12 muffins

Notes:
*Due to the high coconut content in these muffins, they will stay moist at room temperature, but if they get cold, they will become stiff.  It’s warm here in my neck of the woods (high 80s to mid-90s).
*When baking, I suggest following the weight of the ingredients exactly. This might mean investing in a small kitchen scale.  I cannot guarantee results if the recipe is not followed as specified and measurements are not accuratejust sayin’.
*For wet ingredients use only a 1 cup glass Pyrex for measuring.  *For dry, use metal measuring cups.  And when measuring flours, spoon the flours into the measuring cup, then level off with a knife.  Never pack in the flour. 
*The muffins will stay moist for 3 or 4 full days at room temp in a container.  
*Oh, and I only use these large baking muffin cups.

Posted by Amber at

Labels: allergy-friendly, breakfast, cane sugar free, dairy free, dessert, gluten free, nut free, snacks.

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Saturday, May 11, 2013

Mini Strawberry "Cheesecakes" ~ Inspired by Chef Amber Shea

Last week on Facebook I shared a recipe by Chef Amber Shea: Cinnamon Swirl Caramel Cheesecake Bars.  These totally blew my mind.  I kid you not, these babies taste like REAL cheesecakeand the texture is spot on.  Needless to say, I have been obsessed with the recipe. So for a family gathering over the weekend, I turned the bars into little mini strawberry “cheesecakes.” I kept most all ingredients the same with the addition of strawberries to the topping (instead of maple syrup and cinnamon).  Amber’s recipe is so very versatile.  You can have fun with it and add in your favorite flavors.  The possibilities are endless.  I urge you to try Amber’s version first, as it’s just delicious!  Thank you Amber for such an amazing, healthy recipe.  
Mini Strawberry “Cheesecakes”
Inspired by and based on: 
(By Chef Amber Shea)

Ingredients:

For the crust
-1 1/2 cups almond flour or sunflower seed flour* 
-1/4 teaspoon sea salt
-3 tablespoons maple syrup or honey
-2 tablespoons melted coconut oil

For the filling:
-1 cup raw cashews soaked for 2 – 3 hours, drained & rinsed
-1/4 cup honey (vegans, use coconut nectar or maple syrup)
-2 tablespoons lemon juice
-1/4 teaspoon of sea salt
-1/2 cup melted coconut oil
-4 large ripe strawberries 
-1 tablespoon honey (vegans, use maple syrup, coconut sugar, or coconut nectar) 

Instructions:
1.  Fill a regular sized muffin tin with muffin cups.  
2.  To make the crust, combine the almond flour and salt in a large bowl.  Add in the maple syrup and coconut oil. Using a pastry cutter or large fork, cut/stir the mixture together until it is crumble but just starting to clump together. 
3.  Press down the mixture in the muffin cups, make the crust as thick as you want.  Just make sure there is an equal amount in each cup.  
4.  To make the filling, in a high speed blender (I used a Vitamix, or you can use a food processor as Amber suggests), combine the soaked and drained cashews, yogurt, honey, lemon juice, and salt.  Blend to combine.  With the blender running on low speed, pour in the coconut oil in a thin stream, then blend on high until the mixture is completely smooth.  
5. Pour the mixture into the muffin cups all in equal amounts, leaving about 1/2 cup of the mixture in the blender.
6.  To the blender add in 4 large ripe strawberries and blend together with the mixture until smooth.  Top off the muffin cups with this strawberry mixture.  
7.  Place the muffin tin in the dehydrator or 4 hours at 105 degrees.  OR as Amber suggests (and what I do) is leave out on the countertop for 5 to 8 hours.  Then transfer to fridge for at least 4 hours before serving.  I like to leave out at room temp for about 10 minutes before serving. 

Notes:
*To make sunflower seed flour, simply add about 2 cups raw sunflower seeds to a food processor and blend until well ground and BEFORE it turns into sunflower seed butter.  I used sunflower seed flour as the base, as almond flour is difficult for me to digest.  But I’ve made this recipe with almond flour too, and I actually prefer the taste of the almond flour.  So I would go with the almond flour if you can digest it.  

 
This is how I served the little cheesecakes!  I blended up about 8 strawberries with 1 tablespoon of honey and drizzled over the top.  I finished with fresh blueberries.  EVERYONE was raving about these puppies.  I hope you try them soon.  
Posted by Amber at

Labels: allergy-friendly, cane sugar free, dairy free, dessert, gluten free, raw.

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Monday, April 1, 2013

Chocolate Chip Banana Muffins (gluten free, dairy free, cane-sugar free)

It seems I’ve had it all wrong.  You see, I tried to perfect gluten free vegan baking before I was successful in simply gluten free baking!  I have plenty of experience with traditional baking from years of helping my baking-extraordinaire Gramie bake everything from apple pie to German chocolate cake (from scratch).  But for me, attempting to perfect gluten free vegan baking first was not the best order of things.  Especially for someone who never really loved to bake as an adult.  Case in point – it took me nearly 4 months to feel comfortable sharing my gluten free vegan chocolate cake recipe after making it like 15 times, and I am STILL tweaking it here and there.  Blasted baking.  If you follow my blog you know I’m not a huge baker and don’t really enjoy it.  And now please allow me to reframe that thought.  I did not really enjoy baking until I made these muffins.  For the first time I think I felt what avid bakers feel: exhilaration.  I created a baked good that was fantastic and it workedit actually worked, and tasted awesome!! What a rush.  Anyway, I do believe I have fallen in love (in a big way) with baking.  I plan on experimenting much more with gluten free baking and bulking up that sorry excuse of a baking section on my recipe page.  I hope you try this recipe.  Especially if you’re new to gluten free baking, this will be a great starter recipe for you.  Listen, if I can do it, you can FOR SURE do it.  I promise.  Be sure to read over my notes below before you get going.  Salud.
Chocolate Chip Banana Muffins 


Ingredients:

Wet
-10 ounces of peeled banana (about 3 largish bananas)
-1/2 cup coconut sugar (3.0 ounces)
-2 room temp eggs (weighing 4.5 ounces with shell)
-3 tablespoons full fat canned coconut milk
-1/2 cup melted coconut oil
-1 teaspoon vanilla
-1/2 teaspoon liquid stevia

Dry
-80 grams sorogum flour (3/4 cup)
-100 grams brown rice flour (3/4 cup)
-60 grams tapioca starch (1/2 cup)
-1 teaspoon baking power 
-1/2 teaspoon baking soda
-1/4 teaspoon xanthan gum (if you can’t use xanthan gum, try 1 teaspoon of psyllium husk instead). 
-1/2 teaspoon salt
-1/2 cup Enjoy Life mini chocolate chips (optional, these contain cane-sugar).  I like mine with chopped walnuts. 

How To:
Preheat oven to 350 degrees 
1.  In a bowl add in the banana and mash it around for a bit with a fork until it’s a wet mixture.  Then add in all the other wet ingredients and mix everything with a hand mixer (or stand mixer) for 45 seconds on medium speed.
2.  In another bowl, add in the dry ingredients (except the chocolate chips) and whisk everything together until everything is well incorporated.  
3.  In small batches, add in the dry ingredients to the wet ingredients and continue mixing with the hand mixer.  Mix until everything is well incorporated.  The batter will be somewhat think.    
4.  Add in the chocolate chips and stir by hand.  
5.  Fill muffin cups 3/4 full with batter.  The muffins will rise quite a bit here, so don’t over fill them.  This recipe makes 12- 14 muffins (depending on how full you make the cups).
6.  Top muffins with chopped walnuts and coconut sugar 
7.  Bake for 18 minutes on the middle rack.  
8.  Remove the muffins from the muffin tin and allow to cool on a cooling rack.  

Notes:
*When baking, I suggest following the weight of the ingredients exactly (even the banana).  This might mean investing in a small kitchen scale.  I cannot guarantee results if the recipe is not followed as specified and measurements are not accuratejust sayin’.
*For wet ingredients use only a 1 cup glass Pyrex for measuring.  *For dry, use metal measuring cups.  And when measuring flours, spoon the flours into the measuring cup, then level off with a knife.  Never pack in the flour. 
*The muffins will stay moist for 3 or 4 full days at room temp in a container.  
*Oh, and I only use these large baking muffin cups.

  These muffins are incredibly light, yet moist.  They have been taste tested many times (and by traditional eaters) with rave reviews.  I’m very proud of this recipe and I hope your family enjoys it too! 
Coconut butter tastes fabulous on top of these puppies 
Posted by Amber at

Labels: allergy-friendly, breakfast, cane sugar free, dairy free, gluten free, snacks.

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Thursday, March 21, 2013

Raw Peach Hemp Protein Power Smoothie (dairy free, cane-sugar free, protein rich)

Here’s the deal with me and smoothies.  I love them, but for me to really enjoy a smoothie, it has be just the right texture.  I pass on the super icy watered down smoothies (remember those Slurpees – yeah you do, I drank them like crazy too back in the day).   Anyway, my preference?  I adore a thick, creamy (yes cold, but not icy) smoothie that’s not too sweet with some earthy flavor to it (ha, how’s that for high maintenance).  You know I love putting ginger in smoothies – see here and here, but I also love the earthy flavor of hemp.  That being said, I am also the type of gal who loves her tea bitter and straight up, so there you go.  I recently purchased some raw hemp protein powder.  Hemp is not SCD legal, but folks with Crohn’s disease require extra protein (and hemp does not bother me at all).  I’ve made this smoothie every morning so far this week, and let me tell you, I’m not the type that is easily satisfied on a smoothie alone, but this is super filling.  So great for those last minute mornings when we are rushing out of the house and I didn’t have time to fix breakfast, and I won’t be home for an hour, and my stomach is rumbling for SOMETHING, and I know I will be a crazy irritable tired mom if I don’t have something to kick start my body!   And really, I want to come out the gate running; kick-ass something like this: 
And I try to avoid feeling like this:
You with me on that?
Raw Peach Hemp Protein Power Smoothie

Ingredients:
-1 cup dairy free milk (I use a combo of 1/2 cup full fat coconut milk and 1/2 cup water)
-6 ounces ripe banana (1 medium)
-6 ounces of frozen peaches (roughly 1 1/2 cups)
-2 tablespoons raw lucuma power 
-2 tablespoons raw hemp protein powder 

How To:
1.  Add everything to a blender and blend until well incorporated (until the frozen peaches run smooth in the mixture).

Notes:
*I purchase both the lucuma and hemp powder at my local Natural Foods Coop, but you can also find them on-line.  
*I highly recommend making this smoothie with coconut milk (1/2 cup full fat coconut milk and 1/2 cup filtered water) – it helps create that rich, creamy texture.  Love!    
Posted by Amber at

Labels: cane sugar free, dairy free, raw, smoothie.

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Wednesday, March 13, 2013

Raw Banana Coconut "Cream" Pie with Raw Paleo Chocolate Sauce (dairy free, gluten free, grain free, cane-sugar free, SCD/Paleo, raw)

This pie is 100% inspired by Gabby’s No-Bake Pumpkin Mousse Cake.  Gabby is the author of The Veggie Nook and creates some incredibly delicious recipes.  I’ve made her aforementioned mousse cake like, oh, 7 or 8 times!!  It’s delicious and every single time I make it, family and friends rave about it (and they are all traditional eaters).  Her recipe got me thinking about making something of my own with the banana (which is an ingredient in the mousse cake).  My family happens to love bananas and I thought a banana “cream” pie loaded with coconut oil sounded like a fun and tasty challenge.  I’ve tested this recipe many times and feel confident sharing it with you today.  It’s very rich (in my opinion), but what a delightful treat for those on the SCD or following a primal OR raw diet.  If you follow the SCD, omit the chocolate sauce, as it’s illegal.  A nice alternative could be a white chocolate sauce (raw cocoa butter, honey, vanilla and coconut oil) – this would make a lovely drizzle.  I hope you enjoy this dessert as much as we do.  And thank you, Gabby, for the inspiration.  
Raw Banana Coconut Cream Pie with Raw Paleo Chocolate Sauce
(inspired by Gabby @ The Veggie Nook)


Ingredients and directions for everything:

Crust


Ingredients:

-3/4 cup seeded and chopped Medjool dates
-3/4 cup pecans
-1/2 teaspoon vanilla extract 

How To:

1.  Add the dates, pecans, and vanilla to a food processor and blend for 1 minute.  Mixture should be thoroughly incorporated.  
2.  Line the bottom of a 8 inch spring-form pan with nonstick paper (such as wax or parchment) and press the date mixture evenly around the bottom.  Or you can skip the paperit’s entirely up to you.
3.  Place the crust in the fridge while making the banana cream pie mixture.


Raw Coconut Banana Cream Filling


Ingredients:

-2 cups raw cashews soaked for 6 – 8 hours (no less than 6)
-8 ounces of ripe bananas (2 medium, please weigh for accuracy)
-1/3 cup melted coconut oil*
-1/3 cup honey
-1 tablespoon vanilla

How To:

1.  In a blender (or food processor, I use my Vitamix to get an extra creamy texture) add the drained cashews, banana, honey, and vanilla.  Start to blend on low, then increase the speed to high, using your tamper as needed.
2.  With the blender running, drizzle in the coconut oil.  I blend until the mixture is creamy (no detectable grit or chunks).
3.  Poor the mixture onto the refrigerated crust.  Place back in fridge for about an hour to set up before you top with the coconut whipped cream.

Coconut Whipped Cream Topping


Ingredients:
-1 can of full fat COLD coconut milk* (this brand is SCD legal & BPA free, this one is another choice for BPA free)
-2 tablespoons honey
-1 teaspoon vanilla extract 

How To:
1.  Into a bowl, scoop out all of the full fat coconut cream from can (leaving the coconut water that remains at the bottom of the can).
2.  To the coconut cream, add in the honey and vanilla, and blend by hand or with a hand mixer until well incorporated.  It’s okay if you have tiny specks of coconut fat in the mixture.  
3.  Pour the whipped coconut cream on the top of the banana cream and smooth around.

Final directions for the pie:
1.  After you top with the coconut whipped cream, top with ground pecans.
2.  Place the pie in the freezer and allow to set for 2 – 4 hours.  When ready to serve, remove from freezer and place in fridge at least an hour before to thaw.  
3.  When ready to serve, remove the spring form, cut and serve. 
4.  Drizzle with chocolate sauce.  

Raw Paleo Chocolate Sauce


Ingredients:
-2 tablespoons coconut oil
-2 tablespoons honey*
-1 tablespoon + 1 teaspoon raw cacao
-1/2 teaspoon vanilla

How To:
1.  Place all the above ingredients into a 1 cup glass Pyrex.  
2.  Place the glass Pyrex into a pan of very hot water and mix around until everything is melted.  Do not heat over 110 degrees.

Notes:
*To keep the coconut oil raw, measure out the 1/3 cup in a 1 cup glass Pyrex and put into some hot water.  Mix constantly until melted, then immediately remove from water.  Do not let the oil heat over 110 degree.  I melt the chocolate the same way.  It only takes about 45 seconds for it all to melt and the temp gets to about 93 degrees.  Perfect raw chocolate sauce baby!! 
*I suggest keeping several cans of coconut milk in the coldest part of your fridge, always.  Then you have some on hand when you need it.  When making whipped “cream”out of coconut milk, it’s best to have the coconut milk in there for at least 5 days.
*Non-paleo vegans, use maple syrup to replace all the honey in the recipe.  It’s really the best sub here and tastes fabulous!  I recommend grade B.

Posted by Amber at

Labels: cane sugar free, dairy free, dessert, gluten free, grain free, Paleo, raw, SCD.

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Tuesday, March 5, 2013

Healthy Sunflower-Hemp Seed Granola Bites – A Great Afternoon Snack for Mamma (gluten free, dairy free, cane-sugar free)

One of my favorite sweet recipes on my blog is the SCD “caramel” sauce.  It has a wonderful deep flavor, so creamy and (in my opinion) very rich.  I use this sauce as the base in my SCD “granola” bars.  The sauce works great, as it really holds everything together quite nicely.  I figured this sauce would also work great with oats, and it sure did.  Last month I made Shirley’s granola cookie bites.  She inspired me with these little morsels. I like how she made bites instead of bars.  Bars can be hard to form sometimes and often don’t stay together.  And it all tastes the same, so why not make it easy.  So I gathered some of my favorite dry ingredients and added it to the caramel sauce and voila, healthy little granola bites were born.  My husband is addicted to these.  My kids love them too.  They are almost too sweet for me, but I have a very low tolerance to sweet, so I prefer these with cranberries instead of chocolate chips.  These are the perfect mid-afternoon snack for us mommies (you know, around that 3:30 time when the tummy starts rumbling for a little something).   The ingredients are simple and healthy.  I hope you’ll give these little granola bites a try.  They will satisfy mommies…and kids alike.

Healthy Sunflower-Hemp Seed Granola Bites - A Great Afternoon Snack for Mamma (gluten free, dairy free, cane-sugar free)
 
Author:
Recipe type: Snacks, Desserts
Ingredients
  • 4 ounces seeded Medjool dates (7 dates), soaked for 3 hours*
  • 3 tablespoons honey (vegans, maple syrup is a great sub here)
  • 3 tablespoons cashew butter
  • 3 tablespoons melted coconut oil
  • ¼ cup full fat canned coconut milk
  • ½ teaspoon vanilla
  • ¼ teaspoon salt
  • 1½ cups gluten free oats
  • ½ cup sunflower seeds
  • 2 tablespoons chia seeds
  • 2 tablespoons hemp seeds
  • -1/2 cup mini chocolate chips or dried cranberries
Instructions
  1. Preheat oven to 350 degrees
  2. To a food processor, add soaked and drained dates, honey, cashew butter, coconut oil, vanilla, and salt. Blend for 90 seconds. While the food processor is running, drizzle in the coconut milk. Blend until everything is well incorporated.
  3. In a bowl, add the oats, chocolate chips, sunflower, hemp, and chia seeds. Mix.
  4. Add the wet ingredients from the food processor to the dry ingredients. Mix well and let sit for 5 minutes.
  5. With a spring scoop, make little balls and place on a baking sheet with a non-stick surface. Make sure to really pack the mixture in the scoop. Use your hands if necessary. Get a little dirty. It's fun.
  6. Bake for 15 minutes. Allow to cool for a few minutes then transfer the bites to a cooling rack.
  7. Makes 24 granola bites. I recommend making two batches at a time. Enjoy.
Notes
*I've made these using soaked and dehydrated oats and sunflower seeds. They are equally tasty. The color is more gray-ish and the texture is softer.
*Please soak dates for the time recommended. I cannot guarantee the same results if the soaking time is not as noted in directions.

 

Posted by Amber at

Labels: allergy-friendly, cane sugar free, cookies, dairy free, dessert, gluten free, snacks.

23 Comments

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