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Category: dairy free
Gluten-Free, Dairy Free, Nut Free, Vegan Pumpkin Scones
‘Tis the season for all things pumpkin, and the gluten/dairy/nut/egg intolerant of the world should not live without. I’ve been wanting to make these lately to join in the pumpkin fever around, but somehow didn’t get to it this weekend. I’m hoping by pulling it up here I’ll be motivated to get baking this week. In other words, this is a reblog reminder. While looking for the recipe through my archives I also found this post which has the link to pumpkin spice granola. This weekend is going to smell fabulous.
For years I’ve been making these scones with slight variations, trying to find the best recipe. I think I’ve found it. They are not too sweet and therefore would be lovely with a cream cheese icing or a sugary glaze, plus that would make them a little prettier, because honestly, they are not that attractive. If you add xanthan gum I’m sure you can get a smoother finish, but it’s just not that important to me and I like the not-so-sweetness of them. As any gluten-free eater knows, it’s fairly easy to make sweet gluten-free items taste good, but it’s harder to find things that aren’t loaded with extra sugar. Of course, you can use all white sugar instead of the brown sugar that I use below, but the depth that the brown sugar adds is lovely and suits the pumpkin well. Here’s the recipe:
Gluten-free, Vegan, Nut free Cinnamon Pumpkin Scones
2 C oat flour (make sure it’s gluten-free)
1 C brown rice flour
3/4 C + 1 T sorghum flour
1/2 C garbanzo bean flour
1 T cinnamon
1 t baking powder
1/2 t baking soda
3/4 t salt
1 C pumpkin puree (I use canned pumpkin)
1/2 C brown sugar
1/2 C cane sugar
1 T flax meal
1 C vanilla coconut milk (or whatever milk you like)
1/2 C sunflower oil (or whatever oil you like)
Add the flax meal to the milk and set aside. Add the dry ingredients up through the salt together and mix. Blend the sugar and oil in a separate bowl, then add the pumpkin. Slowly add the dry ingredients and the flax/milk combo to the wet ingredients and blend until just mixed, adding more milk if need be. Refrigerate the mixture for 3-8 hours (or overnight), then bake at 360 for 30 minutes on baking pans lined with parchment paper.
I hate to add a picture because the really are much tastier than they look, but here goes~
Oy. I better make some more so I can get some good pics of these little beauts. My boys certainly won’t mind another batch and the house smells divine for hours after they bake so it’ll be more than worth it.
Gluten-Free Thumbprint Cookies
Happy Holidays! No matter what you celebrate, one thing we can all agree upon is holidays call for fresh baked cookies. I wanted to make something besides gingerbread men this year because those fellas are just so darn high-maintenance with rolling them out and reworking the dough into a big enough piece to cut in to and such, so this year I went the opposite direction and made the easiest cookies ever (with the exception of sugar cookies I suppose.) I even cheated and just used Hershey’s Kisses for the filling on most of them, although for my dairy-free friends I used raspberry jam. Unfortunately I gave all those away (and maybe ate a couple myself) before taking pics, but both versions turned out to be a hit. My husband even likes them and usually if I offer him gluten-free food he looks about as enthusiastic as though I’m offering him a mud pie. He’s my own personal “Mikey likes it!” barometer and these pass with flying colors.
Gluten-Free Thumbprint Cookies
5 Cups Gluten-free flour mix such as Pamela’s baking and pancakes flour
1/2 Cup melted coconut oil
1/2 Cup Maple syrup
1 cup Coconut milk (I used unsweetened vanilla) or any milk you like best
1 teaspoon cinnamon
1 teaspoon vanilla
Hershey’s kisses (about 20 or so) or whatever filling you choose.
Mix all the ingredients besides the filling/kisses and then roll each cookie in your hands to make them round as you set them on parchment papered cookie sheets.
Go ahead and make a thumbprint in the cookies before baking but you’ll have to deepen them when they come out of the oven too.
If you are using jam, add the jam before baking. There should be about 20 cookies or so. Bake for about 14 minutes or slightly less, depending on your oven. When they come out, deepen the thumbprints and add the Hershey kisses right away so the bottom gets to melt a tad into the cookie.
Cool on a cooling rack for a good couple of hours before trying to bag up these babies, otherwise the chocolate will melt.
These are not super sweet, so you can sprinkle them with sugar or a cinnamon/sugar mix if you want, although personally I like the fact they taste almost like a shortbread biscuit rather than a cookie. I mean considering these are made with coconut oil and cinnamon, and are lacking in refined sugar, they are practically a superfood, right? Well, maybe not quite but I like to think that they are on the healthy side for a cookie.
And now it seems only appropriate to say, “Merry Kissmas!” XOXOX
Updated Easy Gluten-Free Peasant Bread
Even though food intolerance can be cured, it takes time which means time avoiding the trigger foods, and of course allergies are a different story all together. The most visited post on my site is the Easiest Gluten-Free Peasant Bread Ever post which is understandable, because it truly is easy and it’s different than anything you can buy. I’ve worked with this recipe so many times now that I finally feel I can update the recipe which is not only gluten-free, but also dairy and egg-free, and now, xanthan gum free too. Of course, feel free to use butter instead of olive oil, and if xanthan gum doesn’t bother you, go ahead and add it if you wish. I’m using ground psyllium husks instead which helps with the smoothness because I’m just not convinced xanthan gum is a good choice for our family with multiple food intolerances. Also, I make up a big batch of the flour and store it in my pantry for ease of use, and I make up extra once-risen dough to store in my fridge for a week or two. If you find you can’t digest oat flour well, or don’t have access to certified gluten-free oat flour like Bob’s Red Mill, then replace it with Teff or Millet, or a combination of both. Here’s the recipe:
3 1/4 C Oat flour
2 C Brown Rice flour
2 C Millet Flour
2 C Sorghum Flour
1 3/4 C Tapioca flour
1 1/4 Potato Starch
1/4 C Ground Psyllium Husks
Mix all together for your flour blend.
4 T Flax Meal + 3/4 C warm water
6 1/4 C Flour blend (This is half of the flour blend from above.)
1 T yeast
1/2 T kosher salt
2 T sugar
Put the flax meal and water in a large measuring cup b/c you’ll be adding more water to it, but first let it sit for about 10 minutes. Mix the dry ingredients together. Add enough warm water to the flax mixture to get to 3 3/4 Cups liquid. I use a glass 2 cup measuring vessel in which the flax and water set for 10 minutes, then add water up to the 2 C line which I pour into the bowl with the dry ingredients, then add another 1 3/4 C of water to the mixture. If you have a 4 C measuring cup then it is even easier. Blend all together and let it rise for about 2 hours. I do this in the oven~ warm the oven up for a minute on high, then turn it off and let the dough rise with a damp towel over it. Once it has risen, it can be stored in the fridge for a week or two. This is enough dough for 3 loaves of the peasant bread baked in the pyrex glass bowls though you could also use this basic dough in another recipe if you wanted.
To bake the Peasant Bread
First oil or butter a pyrex bowl, or spray with a non-stick spray like Trader Joe’s coconut oil spray. However you choose to do this, make sure it is good and thick because the dough is sticky and I’ve ruined many loaves’ crusts by not making a good enough non-stick barrier. In other words, grease it well, then grease it again. I actually find the cooking spray works best. Take about 1/3 of the dough and plop it in the glass bowl to rise another hour or so. I do this in the oven again, which means I have to take it out of the oven when it is time to preheat.
Preheat oven to 425 degrees F. Stick a shallow pan of water on the bottom of the oven for steam. Bake the bread for 10 minutes before turning the heat down to 375 degrees F for about 22-25 minutes. Take the bread out of the bowl and if you like a crustier loaf as I do, put the bread sans bowl back in the over for another 5 minutes.
Let it cool before cutting.
Candida’s Role in Food Sensitivities and Allergies
I’ve been thinking about candida overgrowth lately because of several reasons. One of those reasons is that I’ve lately let my youngest intentionally eat gluten twice to see how he handles it. So far I haven’t seen any issues, but I’m keeping a close eye on him. The reason my kids were tested for food intolerances is because I have such a bad reaction to gluten, but as for them, their reactions were more subtle and not necessarily the gluten. My oldest used to complain about an upset tummy all the time~ almost every day it didn’t feel right. Once he was off all the things he was found to be sensitive to, including gluten and dairy, his stomach issues went away. He can now eat everything that he was once intolerant to, except we haven’t tried him on gluten b/c the naturopath thought that was his main issue. My youngest on the other hand, had less intolerances in general, but a higher sensitivity to dairy. She thought his main issue might be dairy instead of gluten, though he tested intolerant to both (and not much else.) He didn’t complain about stomach issues as much as he had cheeks that were constantly red and bumpy, and bouts of constipation. (If he ever reads this he’ll be furious I just shared that!) He now seems to handle dairy fine, which is why I thought he could try gluten. It’s all just trial and error and figuring out what’s going to best support optimal health, which is why I thought I should probably take a look again at Candida, because a candida overgrowth is bad on its own, and most people don’t even know when they have an overgrowth, but not only that, an overgrowth can actually cause food intolerances and allergies. So, if I want to cure these intolerances of my boys and mine, which I do, then I need to check and make sure our guts are able to support these troublesome foods and that has everything to do with the microbiome.
The simple way to think about it is that candida (which everyone has) can start growing in numbers that cause an imbalance in the digestive system, and when that happens, whether caused by a round of antibiotics, a diet too rich in sugars and processed foods, or any other reason then the candida population can explode. If you have ever had a yeast infection or jock itch, then you have experienced candida getting out of control, and if it made it to one of those places, you can be fairly certain you have too much in your gut, and quite possibly a systemic situation throughout your body. So how does this relate to food intolerances and allergies? Candida can cause leaky gut syndrome, where larger molecules of food can pass through the holes in the gut. These bits of food are too large for the body to recognize outside of the gut, so the immune system kicks in to fight the invader. The offending food becomes ‘labeled’ as bad, so the body reacts to it badly. In this way, food can often go from an intolerance to a full on allergy (with a full immune response). When you stop eating an offending food for a few months, or years as is our case here, then the body forgets that it needs to react badly to it, and if the digestive tract has had a chance to heal in the meantime, so much the better. Probiotics are essential. Now that my kids have had a few years to rid their body of intolerance reactions and have taken daily probiotics (always changing the brand every time we get new bottles~ that’s important too! Not a time for brand loyalty b/c the microbiome is incredibly diverse and all those brands use different probiotics so you get the most diversity by switching up what you use.) My kids seem to be doing pretty well but I do notice that my oldest son’s stomach has a tendency to still bloat very easily. I certainly know the feeling! This is indeed a candida symptom, though can also be a symptom of other things of course, but this particular kiddo used to have a bad issue with yeast and a doctor had him on Nystatin for about six months or even longer, so I know he has the tendency towards candida overgrowth. Before he tries gluten, he’ll have to do some kind of candida cleanse. And as for me, my issues have gone on for decades instead of the small amount of years my sons’ issues have, so I know it is going to take much longer for me. But I do think I’ll get there. It’ll take more work, and a lot more time, but I do think food intolerance can be beaten. It doesn’t just come out of nowhere, and if there is a path the intolerance traveled to become fully present, it makes sense that one can reverse the path.
By the way, there are tons of great articles on candida overgrowth out there, and how to fight it and how to know if you have it. Just do a quick search and you’ll be inundated. To get you started, here’s one I recently read: Candida info.
Herbs and Spices for Digestive Health
I’ve been thinking about Indian food lately…yum…but specifically how is it that a (largely) vegetarian diet could have existed so long in a culture without mass IBS issues? Not that I know about the IBS percentages in India, nor have I ever even been there, but I do think I know at least part of the puzzle~ the herbs and spices that are a part of daily life. The traditional foods are prepared with digestive help built-in~ turmeric, cumin, coriander, fennel, anise, ginger, and more all have positive digestive influences, and some also help regulate blood sugar. (Another bugger with vegetarian diets that one has to watch closely.) If you want to know specific herbs and their detailed affects, here’s a great list. Not only are the meals prepared with these herbs and spices, but in many parts of India is common to chew a spoonful of fennel seeds after each meal. This not only freshens breath but it helps digest the meal without bloating and gaseous effects. Also, many Indians drink chai multiple times a day, with digestive soothing spices such as ginger, cinnamon, cardamom, and cloves mixed with their (usually) black tea. This means they are getting good digestive support all day long~ something that I bet no one there even thinks about because it is just naturally a part of everyday life. Not only are these customs part of their food and drink regimes, the tri-herbal formula, Triphala, is largely taken by people there for decades upon decades. Triphala has many actions, but one of the most well-known traditional uses is on the digestive tract~ it regulates the intestines. People reach for this blend when constipated especially, and it has an extremely large following for just daily usage. I’ve heard and read it is the most commonly used herbal blend in the world, but I cannot say for sure if this is true and really I have a hard time believing anyone tracts things like “most popular herbal blend” but maybe… I think it’s safe to say that it’s popular anyway. For those familiar with Ayurveda, the three herbs used in Triphala are specific to the three doshas, Vata, Pitta, Kapha, and therefore balance out all three doshas in the body. If you want a very cursory introduction to Ayurvedic doshas, here’s a short bit to read. So it seems all together, Indian cuisine works because it is so fundamentally supported by the traditional herbs and spices used. Personally, I can’t incorporate all these factors into my life, but I have started having chai in the afternoons instead of coffee or plain black tea when I need a lift which is usually around 2:PM. It takes a little more effort than boiling water and grabbing a tea bag (though you can find chai in tea bags) but I must say it has been worth it. Not only is it delicious, I’ve noticed less bloating in the evenings. Hoorah! In fact, I think I’ll put some on the stove right now. Here’s my process:
I bought a chai mix in the loose tea section at our local PCC, near the bulk coffee section. If you do not have that option, there are plenty of recipes online which you can modify to your own specific tastes. Here’s one page I found with several recipes: chai.
First I fill my mug with water and then pour it into a small sauce pan, put the chai into a tea ball, and bring to a slow boil. It is actually better to do this part loosely, with no tea ball, but I find pouring it too difficult without a lip on this pan, so for now I’m sticking to the tea ball for ease of pouring. Also I end up getting two uses out of the chai in the tea ball, putting more water on to boil almost as soon as I finish the first cup.
Some water evaporates in the boiling so there is enough room to add milk to warm up at the end of the process. I use vanilla coconut milk, but use whatever you wish, or none at all!
Be sure to look at the ingredients of chai blends because they can have large amounts of sugar, especially the ones that are in a concentrate form. (If it’s the first or second ingredient, find another brand!) You can add honey or sugar to sweeten if you like, but if you are interested in the most healing blend for your digestive system, stay away from the sugar.
Enjoy! It’s always nice when something delicious also happens to be nutritious. And who couldn’t use more spice in their life? Well, maybe quite a few people, but as for me…I’ll take it.
Canyon Bakehouse Breads
We recently had the opportunity to try the entire line of Canyon Bakehouse goodies and we now have some new favorites in this house. The seven grain bread is the closest thing we have had to whole wheat bread. The texture and taste are surprisingly familiar to the whole grain breads I grew up on and altogether different from any other gluten-free bread I’ve had in these past 10 years of being completely gluten-free.
The other new family favorite is the focaccia. Both my sons loved the taste fresh out of the bag or warmed up in the oven under the broiler. This is a perfect bread to add to the side of soup or salad although really my sons will eat it along anything. This bread is also a unique offering in the gluten-free field and I appreciate the fact Canyon Bakehouse also makes these breads dairy, soy, nut and gmo free.
Life is short~ be kind, be wise, and try some new bread.
Schar Pizza Crusts
Pizza is one thing nobody should be forced to live without. I tried Schar’s pizza crusts for the first time last night and the pizzas were delicious. I love the fact that there is an actual raised crust on the perimeter of the circle~ that’s the first I’ve seen that in all my gluten-free pizza trials. Does that make sense? Maybe a picture is in order:
See what I mean? And it’s on a large dinner plate so that is the size of the crust~ enough for two with a side salad unless you are feeding growing boys in which case it is convenient that one box comes with two crusts inside.
I made mine with pesto, mozzarella, orange and yellow peppers, red onion (which I always want to call purple onion) and sun-dried tomatoes. Delicious. And the crust is not only gluten-free, it is also dairy and egg free which is another hard to find aspect in the gluten-free pizza world. Another thing that sets this crust apart is that it is actually filling in the same way gluten crusts are. You know how a lot of gluten free things feel airy and not substantial? This feels like you are eating something real. Mmmm~ I think it’s time for leftovers…
Paleo people, get ready to be jealous. A couple of weeks ago I won an entire box of Caveman Cookies.
Aren’t they cute?! Their tag line up at the top is so clever that even my 9 year old got a kick out of it. Here’s a better pic for reading it:
As you may have guessed, the ingredients are Paleo friendly and are also gluten and dairy free. They are made with nut flours and other simple, whole ingredients that result in sophisticated flavor combinations which you can read above. They are also individually wrapped which was a nice surprise since that means they can keep longer and it makes it easier to share them.
Now the big question is…did cavemen share? Considering we can’t possibly eat these all ourselves, sharing is exactly what I plan on doing even if caveman manners are debatable. My son and I thought it’d be a nice surprise to put these in the teachers’ lounge at his school because we know there are a couple of gluten-free eaters there and most likely some Paleo eaters there too. As for the others, well, who doesn’t appreciate a free cookie every once in a while? These boxes are so fun that they would be perfect for a gift or in a gift basket for Paleo people so remember these at gift-giving times. (Easter baskets? Passover desserts? Mother’s Day?) And remember, caveman caught more cows with cookies than clubs. At least they should have.
There are many ways to stay healthy in the winter despite the season having such unflattering nicknames as ‘flu season’. Sometimes it just takes a little extra effort when the temperatures are dropping and it sounds a lot more pleasant to stay under the covers than go workout for an hour and then make a healthy warm soup. Luckily there are websites like Aloha that have healthy recipes to help inspire you when you are tired of making the same ol’ winter-y meal about this time of year. I love the idea of these Egg, Kale, Quinoa No-Fry Fritters because they are so different from anything I ever make and they sound delicious. Aloha inspired me to think about what I do to stay healthy in the winter and after mulling it over, I think the healthiest thing I’ve been doing is starting the day with a healthy dose of protein, greens, and berry-goodness. The protein makes certain I’m sugar-stable through the morning while the greens and berries with all their antioxidants just feel so nutritious and energizing first thing in the morning. There’s nothing like starting the day with your “5-8 servings of produce” already underway. Here’s my smoothie recipe which avoids milk and milk alternatives for best digestive health.
Berry Green Protein Smoothie
First I fill the blender with 1 cup of cold water (more or less) and add 1 T. of chia seeds and let them soak for about 10 minutes.
Next I add about 1 leaf of kale or a handful of spinach if I am out of kale.
Next the protein powder goes in, along with about half a frozen banana (I freeze them myself) and about 1 C of frozen mixed berries.
After that I warn anyone nearby that I’m starting the blender because it’s loud. But oh-so worth it.
This is my morning nutrition in a glass and I love it. I hope you do too or find another recipe to try on Aloha’s site. It’s always great to have new recipes to try~ variety is, after all, the spice of life!