Posted on January 9th, 2012 No comments
I love coconut flour!
Thanks to Coconut Mama, I have some new coconut flour baked goods. Being gluten free and now mostly grain free, I miss eating things some others take for granted… bread, biscuits, pizza. You get the idea.
Coconut flour is a relative newcomer on the food scene. With the rise of people interested in low carb dieting, Paleo and Primal eating, grain free recipes, the search went out world wide to find things to expand those parameters. Coconut flour is sort of a conundrum for me. It is processed so not really a whole food. But/and, I am human and I want what I want. I am not willing to go the rest of my life without baked goods. I am willing to go the rest of my life having better health, having a healthier thyroid and all those issues which are affected by gluten. So, I am happy to include coconut flour in my diet when those carb-y urges arise. It has a really good nutritional profile, 2 Tablespoons provides the following:
1.5 g fat (1 g saturated fat)
10 g carbs (with 9 g fiber, bringing the net carb count to a measly 1)
2 g protein
Note how high in fiber it is. I don’t need to tell you everything that that means! Just be aware and don’t eat too much at one time. ( a good thing to remember about food in general) Drink some extra water. I find that things made with coconut flour tend to be on the dry side. Most recipes contain plenty of fat and there seems to be some chemical reason that coconut flour needs a lot of eggs for things to work. This increases the protein content of things, which is a good thing.
This is a good basic recipe for flatbread, biscuits, and beyond. After the recipe, you will find some of my ideas for improvising. As usual with my posts, I encourage you to be creative and come up with your own explorations.
Coconut Flour Flatbread
makes 4 small bread rounds
All of these ingredients can and should be organic.Preheat your oven to 350 degrees. Prepare a baking sheet with parchment paper. Mix all ingredients thoroughly. An interesting aspect to coconut flour is that it tends to get really clumpy when you combine it with wet ingredients. Please sift your flour first. The clumping will happen anyway. You must have to keep mixing until the clumps are gone. I have at times used my stick blender for a recipe such as this, or use a hand mixer. Divide mix into 4 and place dough onto paper. The original recipe indicated that it would be runny but I found it is pretty thick. So, use your hands ( wet them a bit) to pat it down. Thinner, the bread will be crisper. Thicker, it will be more like a biscuit. Bake for about 10 minutes, until starting to turn golden.My variation ideas:Thicker will be more like a biscuit, so if that is what you want, add a few drops of stevia or 1/2 tsp. of sugar to the dough before baking. Split, use butter and jam. Yum.For a savory biscuit, add about a tsp. of chopped fresh herbs and a T. of parmesan cheese. Use olive oil instead of coconut oil.Make them thin and bake a few minutes longer. When cooled, spread with some pesto and some grated cheese. Broil for a minute or two. Voila, pizza.Or, use the thin version. Heat some butter in a saute pan. Use the breads flat side up, cover with your favorite cheese, place those sides together and cook in saute pan a few minutes on each side. Grilled cheese!Use the dough by the spoonful and make dumplings on top of your favorite stew.What ideas do you have ?? Let me hear about them in the comments.
- 3 Tablespoons Coconut Flour or 1 Tablespoon Almond Flour & 1 Tablespoon Coconut Flour Mixed Together
- 2Tablespoon Coconut Oil, Melted
- 2 Eggs ( local and pasture raised organic)
- 1/2 Teaspoon Sea Salt
- 1/4 Teaspoon Baking Powder
Posted on December 17th, 2011 No comments
Health Holiday Goodies
For the first time in many years, I have been making holiday treats, giving them to friends and clients. Yes, I have eaten a few as well. Do I feel guilty or do I feel as if I am leading my friends down the sugary road to somewhere bad ? No. There are many many ways to indulge in some holiday cheer. I use nuts, honey, stevia, coconut oil, really good raw cacao, all organic of course.
The internet abounds with recipes and ideas galore! I owe a tip of the hat to Wardeh of GNOWGFLINS for her egg nog recipe which of course I have changed up a bit. Thanks to her commenters, too, who added their own taste.
raw, real, no sugar, lacto fermented
4 cups of milk ( raw and fresh is best. I used 3 c. raw cow’s milk, 1 cup of heavy cream. You could use goats’ milk, coconut milk, make your own almond milk…)
8 yolks from eggs from pasture raised chickens ( I used 7 as some of the eggs were pretty large) ( As I have commented many times on this blog, when your eggs are fresh, local, from the pasture, there is no problem with eating the yolks raw. The chemistry of the whites is such that they are better for you when cooked)
stevia to taste ( I used the liquid kind and used 3 dropperfuls)
1 tsp. vanilla
1/2 tsp or so of freshly grated nutmeg
2 T. whey
Combine and mix in your blender. This filled one quart jar and one pint jar with a bit for the cook to taste. Let sit on the counter overnight or 24 hours. Shake well and pour into a beautiful glass. Go ahead and top with whipped cream and/or add a spoonful of alcohol ( rum, whiskey, some sort of liqueur)
Leave for Santa or not. I like to think the old guy might be ready for something lighter so I plan to offer him some fresh made juice. I recently made some for my cooking service, http://healthalchemykitchen.com ( called moving into winter juice, if you Santa Cruz folks would like to order some) I combined, in the blender, purified water, a Mutsu apple, 2 kiwis, 3 stalks of celery, a small amount of peeled celery root, and about an inch knob of ginger. Blend until liquified, strain, and drink.
I found a lovely cookie recipe in the cookbook, Sweet and Natural, by Meredith McCarty. Of course, I switched some things around.
2 c. nuts, soaked, then lightly toasted and as finely ground as you can get them. ( I used purchased almond meal) ( can use almonds, hazelnuts, walnuts)
1 c. oatmeal, finely ground
1/2 tsp. baking powder
1/2 tsp. cinnamon
1/4 tsp. sea salt ( I probably used a bit more, I didn’t measure!)
1/2 c. melted butter or coconut oil
2 T. water
3 droppers of liquid stevia ( or if you want 1/4. cup honey)
1 tsp. orange zest
1/2 tsp. vanilla
1/4 c. fruit sweetened jam ( raspberry is traditional, I also used ginger jam – NOT fruit sweetened but oh so yummy.)
Preheat oven to 350 degrees. Line baking sheet with parchment or brush with oil.
Mix dry ingredients. In a separate bowl, whisk wet ingredients together and add to dry. The dough is not very wet but you should be able to form balls easily. Roll into 1 1/2 in. ( ish) balls. Transfer to baking sheet. Flatten a bit and press thumb in middle. You make have to fix some cracks and form what looks like the caldera of a volcano. Fill indentations with jam.
Bake until golden, 15 to 20 minutes.
Posted on November 21st, 2011 1 comment
time for root vegetables
We have moved into full on root vegetable season and so it is time to pull out this favorite recipe of mine. They are a frequent item on my personal chef service menus. Today it is carrot patties but any root vegetable that you can grate works beautifully. I have made them with celery root,turnips, parsnips, as well as a mix of several different vegetables including winter squashes. These are really a version of latkes which traditionally are made with potatoes. Today they have an Asian kind of flair. You can season them however you like – like Italian ? blend in some rosemary, oregano, and maybe even some parmesan cheese. Mexican ? use squash and add in some cumin and chili. Top with guacamole.
Root vegetables in general are a powerhouse of good nutrition. They are high in B vitamins. Since they grow IN the ground, they contain lots of minerals ( as well as energetics of the earth element). They are very high in fiber. This time of year, they are abundant and fairly inexpensive.
Carrots contain lots of anti oxidants, beta carotene, and Vitamin C. In the spring we enjoy eating the tiny new carrots ( the REAL baby carrots, not the designer ones in the bags in the store) and this time of year, go ahead and eat the big ones. They are perfect for this recipe.
This is one of those recipes that constantly evolves. I have blended information from several recipes over the years, combined with experience and what my current tastes and nutritional needs are. I love that about cooking. I look at recipes as guides, as a partially filled in canvas. Feel free to add your tastes to this one.
1 c. grated carrots ( or any combination of root vegetables or squash that you like)
2 T. coconut flour
2 T. dried seaweed ( I use either wakame or dulse)
1 tsp. or more of fresh grated ginger
pepper to taste
2 fresh eggs, from pasture raised chickens
1 T. melted butter or coconut oil, as well as more for frying ( a few tablespoons)
Mix all ingredients in a bowl and let it sit for a few minutes while frying pan/griddle heats. Coat the pan with enough oil so patties don’t stick. Drop batter by large spoonfuls onto hot pan. You decide if you want them small ( if you are having this as a side dish) or larger ( for a main course). Cook a few minutes on each side.
I have served them with a simple sauce of tahini and miso ( about 3 parts tahini to 1 part miso, mix in 2 parts water) and have also enjoyed eating them plain. I think they make a fabulous breakfast!
* The photographer in me feels compelled to apologize. The carrots were indeed a deep beautiful orange color. I have yet to master the art of using my phone camera for inside pictures. This process today has definitely inspired me to replace my non working ( non phone) camera.