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Paleo Pumpkin Bread

4 Nov

It seems we all count down the days until fall. Whether we look forward to the crisp weather after a hot summer, the onset of the holiday season, football, fall decor, breaking out the jeans and fleece, or the day Starbucks starts selling their pumpkin spice latte–fall is cherished.Maybe it’s all in the color orange.

The other day after a particularly awesome hot vinyasa flow class (which I have grown a bit addicted–but that’s a post for another day!), the color orange was stuck in my mind. Perhaps I was about to pass out from the heat and sweat, or perhaps it was for a reason. Orange symbolizes warmth and energy. Orange is uplifting.  It evokes optimism, physical confidence, vitality and motivation. Orange also stimulates the appetite, which could be why so many people love all things pumpkin–including me!

Here’s my latest pumpkin fix. I attempted several pumpkin recipes with banana as the sweetener, but the banana overpowered the pumpkin every time. Dates work well here and give it just the right amount of sweet and spice. Enjoy it with your morning coffee or maybe a homemade pumpkin spice latte. I like it with some organic cottage cheese or Greek yogurt for a complete breakfast.

  • 4 eggs
  • 3/4 cup unsweetened pumpkin
  • 1/3 cup coconut oil, melted
  • 1 tsp vanilla extract
  • 12 pitted dates
  • 1/8 cup almond or coconut milk
  • 1/2 cup coconut flour
  • 1/2 tsp baking soda
  • 1/2 tsp sea salt
  • 1 1/2 tsp cinnamon
  • 1 tsp ginger
  • 1/4 tsp cloves
  • 1/2 tsp nutmeg
  • 1/2 cup chopped nuts of your choice (optional)

Topping (optional)

  • 4 dates
  • 1/2 cup nuts (I used an almond and pecan mix)
  • pinch of salt
  • 1/2 Tbsp coconut oil (not melted)
  • 1/4 tsp cinnamon

Lightly grease one regular loaf or two mini loaf pans with coconut oil. Preheat oven to 350. In food processor, pulse dates until nicely chopped. Add remainder of ingredients minus optional nuts. Pulse to combine, scraping sides as necessary. Add optional nuts and pulse just until mixed in. Spoon mixture in prepared loaf pans. In same food processor, pulse together the topping ingredients (it will be similar to laraball consistency). Spoon on top of batter in loaf pan. Spread evenly with spatula. Bake for 20-25 minutes. Cover with foil to prevent the topping from burning. Bake for additional 10-15 minutes.

For more pumpkin fixes, check out:

Pumpkin muffins
Pumpkin and seed roasting
Pumpkin Crisp
Pumpkin Sausage Soup

Happy November,

Heather

Cauliflower and Coconut Flour

25 Mar

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I was searching for something to pair with the soup I had simmering on the stove and I stumbled upon a French recipe for “cauliflower cake.” Since we are huge cauliflower fans, I could not resist giving it a go. It was deemed a winner when my husband and kids (who normally do not appreciate the sometimes dense texture of “alternative flour” baked goods) asked for seconds and thirds.

Below are two recipe options depending on the grain-free flour you have on hand. I’ve been on a long coconut flour kick. Let me count the reasons why:

  1. No other flour comes close to its fiber content at 58%.
  2. It has the lowest net carb count of any flour.
  3. It’s mildly sweet.
  4. It’s packed with healthy fats, particularly lauric acid to support immunity–the only other natural source aside from coconut based products rich in lauric acid is breast milk–now that should tell you something right there!
  5. It’s mineral rich, particularly manganese to support bone health, thyroid function, nutrient absorption, the nervous system, and blood sugar balance.
  6. It’s relatively inexpensive and requires smaller quantities per recipe.
  7. It requires a ton of eggs for moisture which boosts the protein content of the final product. Great for balancing that macronutrient teeter-totter!

Coconut flour style

photo

  • 1 small head cauliflower, cleaned and chopped into small florets
  • 1/4 cup extra virgin olive oil
  • 1/4 cup unsweetened almond milk, coconut milk or whole milk
  • 6 eggs
  • 3/4 cup coconut flour
  • 1/2 tsp baking soda
  • 1/2 tsp sea salt
  • 1 tsp garlic powder

Almond flour style

  • 1 small head of cauliflower, cleaned and chopped into small florets
  • 1/4 cup extra virgin olive oil
  • IMG_30321/4 cup whole milk, unsweetened coconut or almond milk
  • 2 eggs
  • 2 cups blanched almond flour
  • 1/2 tsp baking soda
  • 1/2 tsp sea salt
  • 1 tsp garlic powder

Directions:

Preheat oven broiler. Place chopped cauliflower on foil lined baking sheet, drizzle with olive oil, salt and pepper (extra–not included in ingredient list) and broil until fork tender and nicely roasted. Meanwhile, combine remaining ingredients into large mixing bowl. Turn oven down to 350. Fold roasted cauliflower into batter. Spoon batter into well greased loaf pan. Bake for 25-30 minutes until golden brown. Slice and serve. Refrigerate leftovers and re-heat in toaster oven.


Cauliflower wraps, courtesy of  Empowered Sustenance

Image 14

  • 1 head cauliflower, roughly chopped
  • 1 Tbsp olive oil or coconut oil
  • 1/2 tsp sea salt
  • 2 eggs
  • 2 egg whites
  • 1 tsp garlic powder (or, substitute any favorite spices)

Preheat oven to 375. Rice cauliflower in food processor until very fine. Heat oil in large skillet and add riced cauliflower. Sauté until soft. Let cool slightly and wrap in thin dishtowel to squeeze out excess liquid. Add remainder of ingredients and mix thoroughly. Spoon mixture in a circle onto lightly greased parchment lined baking sheet. Press down until it’s as thin as it will get without any separation. Best to use your hands here! Bake for 25 minutes until firm. Gently flip them over and bake for an additional 10 minutes. Remove from oven and place on wire cooling rack.

Use them as breakfast burritos with scrambled eggs, a simple deli meat wrap, or with ground meat for tacos. The filling will need to be rather light. I had the best luck with sliced deli meat. A heavier filling will make them fall apart. BONUS: They freeze well! This is a big plus since they are not the quickest things to whip up on any given busy day. Thank you Lauren for a fun new way to eat cauliflower, and my friend Sue for sharing the love about Empowered Sustenance!
 

While you are thinking about it, here are some more coconut flour based recipes that we love:

Muffins
Waffles
Pizza crust
Hawaiian wedding cake

Grilled cheese “sandwiches”
Donuts


Happy Monday,

Heather

 

P.S.

Nutrition Info For the Bread
Coconut Flour Style:

 

 

Almond Flour Style:

For the love of cauliflower

1 Mar

I love cauliflower. From oven roasted to a rice substitute, we eat it at least two to three times a week, if not daily. The health benefits, taste, and versatility of cauliflower clearly outweigh the not always pleasant aroma that fills your kitchen while cooking! So, yesterday I spent the evening with cauliflower testing and re-testing some new soon-to-be favorites. The best part about these two recipes is that you can make them at the same time, save the leftovers, and save yourself from cleaning your food processor too  many times in one week!

 

 

Cauliflower wraps, courtesy of  Empowered Sustenance

Image 14

  • 1 head cauliflower, roughly chopped
  • 1 Tbsp olive oil or coconut oil
  • 1/2 tsp sea salt
  • 2 eggs
  • 2 egg whites
  • 1 tsp garlic powder (or, substitute any favorite spices)

Preheat oven to 375. Rice cauliflower in food processor until very fine. Heat oil in large skillet and add riced cauliflower. Sauté until soft. Let cool slightly and wrap in thin dishtowel to squeeze out excess liquid. Add remainder of ingredients and mix thoroughly. Spoon mixture in a circle onto lightly greased parchment lined baking sheet. Press down until it’s as thin as it will get without any separation. Best to use your hands here! Bake for 25 minutes until firm. Gently flip them over and bake for an additional 10 minutes. Remove from oven and place on wire cooling rack.

Use them as breakfast burritos with scrambled eggs, a simple deli meat wrap, or with ground meat for tacos. The filling will need to be rather light. I had the best luck with sliced deli meat. A heavier filling will make them fall apart. BONUS: They freeze well! This is a big plus since they are not the quickest things to whip up on any given busy day. Thank you Lauren for a fun new way to eat cauliflower, and my friend Sue for sharing the love about Empowered Sustenance!
 


Easy Cauliflower and Bacon Quiche Casserole

Image 6

  • 1 package nitrate free bacon
  • 1 large head cauliflower, roughly chopped
  • 1 small onion, roughly chopped
  • 5 cups raw spinach
  • 6oz can full fat coconut milk
  • 6 eggs
  • 1 Tbsp lemon juice
  • 1/2 tsp sea salt
  • 1/4 tsp pepper
  • 2 tsp garlic powder
  • 1/2 tsp red pepper flakes

Preheat oven to 375. Bake bacon on foil lined pan for 15 minutes or until crisp. While bacon is cooking,  pulse cauliflower until nicely riced (you may have to do 2 batches). Add remaining ingredients except spinach, and combine thoroughly. Add cooked bacon (right from the oven, no need to cool!) and pulse until nicely chopped up in the mixture.  Add spinach and pulse briefly to combine. Turn oven down to 350. Liberally grease a 9×13 pan with coconut oil or reserved bacon fat, pour cauliflower mixture in pan, and bake for 40-45 minutes until set. Let cool for a few minutes before slicing and serving. This tastes super, both out of the oven or as leftovers re-heated throughout the week.


Happy Friday,
Heather
 
More exciting ways to use cauliflower:
 
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