Monday, September 23, 2013

Baby (broccoli) Pancakes

Tessa eats A LOT of broccoli.  It's the easiest soft, finger food, green veggie for her and she actually loves it!  So now that we are experimenting more with "breakfast-type foods", I wanted to make a gluten free-dairy-free, egg-free, low sugar, veggie, pancake...sounds impossible right?!  But I did it on the first try and they are actually amazing!  Done in the middle, not mushy, like lots of egg-less pancakes.  None of the "suck the water right out of your mouth" dry feeling when you eat them.  Wonderful nutty texture.  Not too sweet.  And they don't crumble or fall apart.  I'd say I had some major success with these suckers!

Tessa helped mix the batter....

And ate it too....

Now it was time to start cooking.

Baby Broccoli Pancakes (hypo-allergenic)

Dry Ingredients:
1 cup quick cooking gf oats (we use Bob's Red Mill)
1/4 cup millet flour (I soaked, sprouted, dehydrated, and ground can also just buy it!)
2 tbsp potato starch
2 tsp baking powder
Sprinkle cinnamon
Sprinkle salt

Wet Ingredients:
2 tbsp honey or maple syrup
1/2 cup broccoli and coconut milk puree*
1/2 tsp vanilla
1 egg replacer (We use EnerG Egg Replacer)
1/2 cup warm water
2 tbsp coconut milk (added to cream up consistency a bit, eye ball it)

~2 tsp coconut oil to cook in (re-oil every time you start a new batch on the skillet)
Add blueberries separately to each pancake if desired

Drop spoonfuls into heated greased skillet, Cook over medium-low heat.
 *The broccoli should be cooked, not raw.  I tore off the florets, and left the stems.  Probably about 1/3 cup of florets, then maybe 1/4 cup coconut milk.  Pulse in food processor, should be applesauce consistency or slightly thicker.

 Made about 12 small rounds.  Perfectly delicious!

Monday, August 12, 2013

Masala Cauli-Fried Rice

I know it's been a LONG time, but I just don't have "blogging" in my daily regimen of things that must be done.  It comes next to last behind taking care of Tessa, taking care of my clients (ie working!), exercising, cooking, remembering to shower, and being nice to my husband :)  That being said I have found some amazing new recipes lately, including cabbage & potato crustless pie, banana & walnut grain free granola, coconut lemon pops, asian pickeled shrimp, and tonight was masala cauli-fried rice.  I can't share ALL of these recipes as I simply don't have time my friends!  But you're welcome to google them and I'm sure you'll find something relatively similar and delicious to try yourself.

To give you some perspective, 1 medium head of cauliflower has 30g of carbohydrates, 14g of fiber, and 11g of the whole head! That's the carbohydrate equivalent to a 1/2 cup of cooked grains, 2 slices of bread, or a large banana; with no associated blood sugar implications, cravings or guilt!  And you will not eat an entire head of cauliflower in one sitting, so you're really looking at 5-10g of carbs in a very satisfying cauliflower meal.  Cauliflower is also an amazing source of vitamin K (which is necessary for blood coagulation, and vitamin D utilization in the body), high in vitamin C, and folic acid (so those of you who are pregnant or wanna-be prego's out there load up!).

Cauliflower has become the new grain for Paleo, Primal, and GAPS diet followers.  It's extremely versatile and truly tastes like a grain when used that way.  I have used it to make cauliflower crust pizza (awesome BTW), cauliflower & banana cereal, raw cauliflower salad, cauliflower mashed potatoes (if you haven't tried it, it's a must, SO good) you name it get creative you can do a ton with it!  

Masala Cauli-Fried Rice

Grain/Gluten Free/Paleo/Primal
(Grain Free, Vegan, SCD, GAPS, Paleo)


3 tablespoons ghee/oil of choice
1 medium cauliflower head, chopped in food processor (should look like rice, not mush!)
1 medium yellow onion, diced (about 1/2 cup)
3 cloves of garlic, minced (about 1 teaspoon)
2 medium sized carrots, food processed (chopped, not juicy)
1/2 cup chopped cabbage
10 sliced cherry tomatoes
1/4 cup green onions or chives chopped
1/2 teaspoon ground mustard seeds
1 1/2 teaspoons ground coriander
2 teaspoons Kashmir Garam Masala**
1/2 teaspoon turmeric powder
3 inch piece of fresh ginger, peeled & grated ( about 1-2 teaspoons)
2 tbsp coconut aminos
1/2-1 teaspoon coarse sea salt plus more to taste (will vary if the masala powder is salted or not)
Cracked peppercorns to taste

Chop and prepare all veggies.
Melt ghee in large pan or wok over low-medium heat.  Add onions and let cook down a few minutes until translucent.
Add cauliflower, carrots, and cabbage to pan, mix well and cover to simmer for 5-10 minutes.
Add ginger, garlic, spices, tomatoes, coconut aminos, and green onions.  Mix well, cover and simmer for 15 minutes.
Taste...adding salt & pepper to your liking.

I served mine with fresh avocado on top, a little more coconut aminos & was delicious.  Even Tessa couldn't get enough of it (she's my 1 year old daughter BTW!) 

Monday, June 3, 2013

Anti-Candida Continues; ZERO Sugar Treats

This has been quite the journey.  With as many times as I've experimented with my diet through cleanses and different dietary protocols, this has been the most successful BY FAR in so many ways.  It's been 2 weeks, and my goal is to complete 3 weeks before beginning a very slow add-in process of a little fruit and sweet potato.  Just in time for summer fruit season! 

Day 3, and day 11 were rough.  Day 3 dealing with headaches, irritability; low blood sugar; fatigue.  Day 11 dealing with "the die-off" where cravings for sugar are high.  This was actually the day I found myself craving a full on meat lovers pizza!  Yeah, pepperoni, sausage, cheese, olive, GREASE & SALT, that's what I wanted.  So I had sauerkraut and 2 slices of worked alright as a substitute.  I also started finding homemade chocolate & ice cream recipes that were "allowed".  They are actually pretty awesome, and I have a chunk of chocolate almost every day.  This is not your typical chocolate, mind you, it is bitter...but it totally does the trick.

Homemade Chocolate
2 tbsp coconut oil
2 tbsp raw unsweetened cocoa powder
1/2 tsp vanilla extract
5 drops vanilla stevia (i used Sweet Leaf)
optional: sea salt, shredded coconut, chopped mint

In a small saucepan, melt coconut oil and vanilla, stir in cocoa powder (I use a spatula), and then add stevia to taste.  Add too much and it just gets more bitter, fresh stevia leaf would probably be better.  Find something to use for a chocolate mold, I had a little sushi plate that's rectangular; cover it with saran wrap and pour chocolate in the mold.  My favorite is to add in rock sea salt and shredded coconut (sprinkled in the mold).  Place in freezer and store there to enjoy whenever you need/want it!  Easy.

Sesame Bars
1 tbsp coconut oil
1 tbsp coconut butter
1/2 tsp vanilla extract
1/3 cup white sesame seeds
5 drops liquid stevia
Optional: Sea salt

Melt the coconut oil & butter in small saucepan, stirring constantly.  Mix in vanilla, stevia and sesame seeds.  Use your chocolate mold idea, covering your mold with saran wrap and pouring mixture into it.  I added salt to mine once poured.  Freeze and store; and break off pieces as needed.

Homemade Coconut Mint Ice Cream
Makes 2—2½ pints
4 cups organic regular coconut milk

2 mint tea bags

1 tablespoon pure vanilla extract
⅛ teaspoon unrefined sea salt

1 small avocado

8 large fresh mint leaves

Liquid stevia to taste (5-10 drops is plenty for me)
1. Place the coconut milk in a medium saucepan and heat over medium heat until hot and simmering. Add tea bags, turn heat to low and steep tea for 3 minutes.
2. Remove tea sachets and stir in stevia, vanilla extract, and sea salt. Pour tea milk into a heat proof container and chill for several hours or overnight.
3. Once done chilling take tea milk from refrigerator, place in a blender and add avocado meat, mint leaves, and blend until smooth.
4. Place ice cream in chilled ice cream container and freeze according to ice cream manufacturer’s directions. Once ice cream is done enjoy immediately.
5. This ice cream will last for 2-3 weeks stored in an airtight container in the freezer. Once you freeze the ice cream in your freezer, you need to let it sit out for around 20 minutes to get soft before serving.
I actually bought an ice cream maker just for this recipe!  A cheapy; Target for $20.  Wasn't exactly what I was hoping for in a creamy smooth soft serve consistency that the package suggested...but it worked just fine for me.  Satisfied!

Friday, May 24, 2013

Anti-Candida Diet

I've spent the last 3 years with some sort of an excuse as to why I can't detox.  "I've got a heavy training load", "I'm pregnant", "I'm nursing", etc.  All good excuses, but I am finally fed up with my daily symptoms and am ready and willing to take action.  While I am still nursing Tessa, she is old enough that I'm not worried about my slight change in diet effecting her.  When it comes down to it, the restrictions are really not that dissimilar to my normal diet; it's the damn sugar!!  (fruit, sweet potato, brown rice, chocolate, ugh)

So let's go back a minute.  We already know that I have multiple food allergies and sensitivities: dairy, gluten, soy, amaranth, quinoa, and tapioca.  These were discovered 3 years ago, and for the most part have been strictly eliminated with the occasional "cheat" if you will.  Last month I was tested on a more broad spectrum food allergy test as my digestive and energy symptoms were getting the best of me.  I was missing something.  What came back?  Allergy to almonds and flaxseeds, and moderate Candida overgrowth!!  I have spent the last 3 years substituting flaxseeds for eggs in my baking recipes, and doing A LOT of almond flour baking, not to mention almond butter, and almond milk.  You should learn from my experience that too much of a good thing can be bad.  Just because almonds are healthy doesn't make you immune to developing an allergy to them, especially in the perfect storm of a compromised digestive system.  Very telling, and glad I had some explanation, but was reluctant to begin an Anti-Candida Diet.  It took me a month to get to finally commit to doing this! 

Candida albicans is naturally found in small non-harmful amounts among your digestive flora; but should you have an overgrowth of this "bad" bacteria it can cause a myriad of unpleasant symptoms as well as increased food sensitivities.  Candida, like all bacteria, feed on sugar.  Thus, treating and balancing candida in your gut involves a VERY strict diet, with the main no-no being sugar of any kind.

There are multiple web resources available, and they are all slightly different as far as what you can and can't have.  Like some include corn and carrots, others do not.  But what you're looking at is non-starchy vegetables, lean proteins, small amounts of healthy fat, fermented veggies, sea veggies, and small amounts of a few select grains (which I have mixed feelings about).  Sounds pretty simple and straight forward right?

Here's an example of what my daily intake has looked like:
6am: 16 oz water
          3g fish oil
          6,000IU vit D
          Proglyco (B vitamins-blood sugar stabilizer)
7am: Kale sauteed in 1 tsp coconut oil, 3 slices deli turkey w sauerkraut
         Dandelion tea
11am: 1/2 an avocado w sea salt
1pm: Raw salad of chard, celery, carrots, cilantro, ginger, & wakame
         small serving of salmon
         cup of mint tea
3:3pm: more raw salad w sauerkraut
            small serving of millet
6pm: Broccoli sauteed in ghee, grilled chicken breast, & half corn on the cob
         Water, water, water!
8pm: 1 scoop coconut butter
         cup of cinnamon tea

It doesn't sound that bad, but for a nursing, working, mom/athlete, it's quite a bit less than I'm used to!  I'm on day 3 and I'm definitely having detox symptoms; but I know it's worth it, and I know I need it.  I'm lethargic, have a slight headache, very weak & tired, and definitely can not exercise.  But I've committed to it, and will be going strong for the next 3 weeks.  Wish me luck! 

Thursday, May 16, 2013

Moroccan Flare

I love love love ethnic food.  Mexican, Indian, Thai, Greek, Morrocan, you name it I like it.  Tonight I got out my Moroccan spices and spent 3 hours in the kitchen while my 9 month old slept (the entire time!).  I had two things to work with a butternut squash, and ground buffalo.  I was being creative, which takes time, and I get easily distracted.  Should you decide to make these recipes I doubt it will be anywhere near that long, so don't be discouraged yet!

Our Thursday night gluten free, dairy free, egg free menu would consist of:
Moroccan Meatballs (GF)
Tomato & Beet Sauce 
Moroccan Butternut Soup
& Spinach Salad 
(recipe not's just spinach & homemade dressing!)

Here goes:

moroccan meatballsMoroccan Meatballs

  • 1lb grass fed beef
  • ½ teaspoon fennel seed
  • ½ teaspoon ginger
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • ½ teaspoon salt
  • ½ teaspoon black pepper

  1. To make the balls preheat your oven to 350 degrees and grab a large bowl to mix the meat in.
  2. Add your meat and all the spices above and mix thoroughly. Once the spices are all incorporated, shape your balls into your preferable size. Big, small, medium. Whatever makes you giggle.
  3. Set balls on a cookie sheet and into the oven to bake for 20-25 minutes. (mine took 20)

Tomato & Beet Sauce** yes there are a lot of ingredients cause I just kept adding stuff!  Sorry :)

  • 2 freshly peeled tomatoes
  • 1 beet, peeled, chopped, boiled till soft-ish
  • ½ yellow onion, finely diced
  • 3/4 cup re-hydrated sun-dried tomatoes
  • 2 garlic cloves, minced
  • 1/4 cup red wine
  • 1/2 cup full fat organic coconut milk
  • 1/2 cup organic low-sodium chicken broth
  • 1 teaspoon cumin
  • 1 teaspoon coriander
  • ½ teaspoon cinnamon
  • ¼ teaspoon white pepper
  • ¼ teaspoon smoked paprika
  • 1 tablespoon fat, I used olive oil
  • salt and pepper, to taste
  1. While the balls are heatin up, let's make the sauce!
  2. In a food processor pulse together, boiled beet, sun-dried tomatoes, & fresh tomatoes.  Consistency is up to you, I like mine not entirely smooth but a little chunky.
  3. Pull out a saucepan, put under medium heat and add olive oil.
  4. When the saucepan is warm, add your minced garlic and onions to cook down. Once the onions are translucent, add the rest of the ingredients. Taste to see if you want to add a bit more of any of the spices. The cumin is the strongest/best flavor so you may want to add a bit more of that. Lower heat and let the flavors meld.
  5. When the balls are finished cooking, add them directly to the sauce, and simmer for 5 minutes.

Moroccan Butternut Squash Soup*** you should get this going first, as the squash need to be cooked before you can deal with it! 

  • 1 (2-pound) butternut squash, cooked
  • 1 tsp garlic powder
  • 1 teaspoon curry powder
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon ground coriander
  • 2 1/2 cups fat-free, less-sodium chicken broth, divided
  • 1/2 cupfull fat organic coconut milk
  • 1/4 teaspoon salt
  • Fresh chopped cilantro  
      1. Preheat oven to 375.  
      2. Cut squash in half length wise and remove the seeds with a spoon.  Place on non-stick surface (I use parchment paper for everything), on a cookie sheet.  And bake for 45 minutes, check to see if it's done before you add more time.  Should be soft and sweet (yes, taste it).
      3. In another food processor mix all ingredients well, until nice and smooth.  Transfer to a sauce pan and heat it up before serving. 

    Wednesday, March 13, 2013

    Beet & Orange Sautee

    Beets!  A pain to peel, chop, and cook, but oh so delicious!

    Beets are not only naturally sweet and tasty, they boast a whole host of medicinal benefits as well.  A rich source of the phytochemical Betaine which lowers homocystiene levels in the blood making it heart healthy; a natural source of Vitamin C, helping your immune system fight off free radicals; contains fiber and essential minerals to aid in healthy digestive function; and can be used to assess healthy digestive function due to the lovely blood red color of your next bowel movement!

    I love to roast my beets, but I didn't have time to wait 50 minutes for them to cook, so I had to come up with something quicker and thus this shredded beet recipe was born.  Cooking with what's available in your kitchen is the best way to get new and creative recipes without have to go out and buy specific ingredients.  I had garlic, cuties, beets, honey, slivered almonds, spices and coconut oil and voila!

    We served ours with sauteed kale, and baked orange chicken.

    Beet & Orange Sautee
    1 bunch beets (3 medium ones, peeled, quatered)
    juice of 2 cuties
    1 tbsp coconut oil
    1 tbsp ghee
    1 clove garlic, chopped
    1 tsp rehydrated orange peel (i have a spice of this, you can use grated orange peel too)
    1/2 tsp ginger (fresh if you have it, or powdered is fine too)
    1 tsp honey
    salt & pepper to taste
    slivered almond on top

    Throw your beets in a food processor and process until well chopped.
    Melt the ghee, coconut oil, honey, orange peel, and spices in the skillet (wait to add the cutie juice).  Throw in chopped garlic to marinate and break it down a bit. 
    In a mixing bowl toss the melted oil/spice mixture with the beets until well coated, squeeze in cutie juice, then throw it all back in the skillet and cover to cook on med heat for 10 minutes or so.  Your goal is just to get them soft-ish, remember you can eat beets raw so this just gives them a little more flavor.

    Salt & pepper and slivered almonds on top, and you're good to go with a flavorful, colorful side dish in no time at all!  Enjoy :)

    Saturday, February 9, 2013

    GF Blueberry Oat Muffins

    Muffins!  When was the last time I made muffins?  I honestly can't remember.  So it was 6am, baby was not going back to sleep, we had been awake every 60 minutes or so all night the night before, and all I could think to do was bake!  It's become therapy for me, it's what I do when I have nothing else I can think of to do...or when I need creative's MY TIME, even if baby is watching :) 

    I love this recipe, everything about it works!  It's low sugar, gluten-free, egg free, and just plain awesome.  So enjoy yourself a muffin or two because we owe ourselves.

    Blueberry Oat Muffins


    1 cup Bob's Red Mill gluten-free rolled oats
    Soaked in:
    1 cup warm vanilla almond milk, for 20 minutes

    Beat together:
    1/4 cup Melted coconut oil
    2 teaspoons bourbon vanilla extract
    2 tablespoons honey

    Whisk the dry ingredients in a large separate bowl:
    1/2 cup rice flour
    1/2 cup almond flour
    2 teaspoons baking powder
    1/2 teaspoon baking soda
    1/4 teaspoon fine sea salt
    1/4 teaspoon xanthan gum
    1 teaspoon ground cinnamon

    You'll also need:

    Egg Replacer (or two eggs, beaten):

    1 tablespoon Ground flaxseed
    3 tablespoons water
    Whisk till frothy.

    Add at the end:
    1 cup blueberries- fresh or frozen* see note

    For crumble topping:
    Rub together 2 tablespoons each:
    Certified gluten-free rolled oats
    Organic brown sugar
    Ghee (clarified butter)
    Add cinnamon, to taste


    Preheat the oven to 400ºF. Line a 12-muffin tin with paper liners. Or a 6-muffin jumbo pan.

    Add the soaked oats to the oil/honey mixture; combine briefly and scoop into the dry mixture. Mix by hand to combine.

    Add the Egg Replacer or beaten eggs. If the batter appears too stiff or dry, add 1 to 4 tablespoons of vanilla rice or hemp milk- one spoon at a time- till soft and moist. Add the blueberries right at the end of mixing. Divide and plop the batter into the twelve muffin cups. Sprinkle with brown sugar oat topping. Bake in the center of a preheated oven for 20-25 minutes; if you are making large jumbo muffins, bake for 25 to 30 minutes.

    Note* If you use frozen berries, your muffins may need five extra minutes to bake. Keep an eye them. Check doneness with a wooden pick.
    Remove the muffins from the tin and cool on a wire rack (this keeps the bottoms from getting soggy- no one likes a soggy bottom!).