Coconut Banana Quinoa Muffins (Dairy, Gluten/Grain and Refined Sugar Free)

What to do with overripe bananas?  If you are like me, you end up putting them in your freezer to use in baking...someday.  If you are even more like me, you will get an army of frozen overripe bananas in your freezer.  Here is a solution, and one without grains or starches.  I love this recipe as it has tonnes of protein, giving your body lots of energy for the day.  These muffins make a great snack (even safe for school) or a great breakfast.

Ingredients

• 1/2 cup coconut flour
• 1/2 cup cooked quinoa (just under a 1/4 cup uncooked quinoa)
• 1/2 teaspoon baking soda
• 1/4 teaspoon sea salt
• 1/2 teaspoon cinnamon (optional)
• 5 eggs
• 1/4 cup coconut oil
• 3/4 cup maple syrup
• 1 teaspoon gluten free vanilla
• 3 ripe bananas (mashed)

Directions

1. Preheat oven to 350 F and prepare muffins pan.
2. In a blender or using an immersion blender combine all ingredients and puree until smooth.
3. Pour into prepared muffin pans about 3/4 full.
4. Bake for 20-25 minutes or until inserted toothpick comes out clean.
5. Store in airtight container in the fridge.

Roasted Jerusalem Artichoke or Sunchoke (Dairy, Gluten and Grain Free)

On the weekend we went to check out the Kingston Farmer's Market.  I was very happy to see that there are several organic farmers participating.  I was even more pleased to see that one of them was selling Jerusalem Artichokes.  I LOVE these and hadn't had any in about a year.

The Jerusalem Artichoke, also known as Sunchoke is neither from Jerusalem or an artichoke.  Although they share a similar flavour to an artichoke, they are actually related to a sunflower.  Nonetheless, this brown, knobby root is super delicious.  It is an excellent source of potassium and magnesium and works as a prebiotic to help balance your gut system.  There are many ways to eat the sunchoke however, my preference is just to roast them.

Ingredients

• sunchokes
• extra virgin olive oil
• salt and pepper to taste

Directions

1. Preheat oven to 375 F.
2. Cut sunchokes into bite size pieces
3. Sprinkle with olive oil, salt and pepper
4. Roast for 35-40 minutes or until tender.
5. Serve.

Fruit Gelatin or Homemade "Jello" (Dye and Refined Sugar Free)

I have been loving making homemade gelatin snacks for the girls.  Gelatin is packed with protein and is great for your overall gut health.  Making your own gelatin snack can also ensure you are not consuming harmful food dyes or loads of refined sugar.

Ingredients (serves 4)

• 4 tablespoons gelatin
• 1/2 cup pure fruit juice that has been heated just to a boil
• 1 1/2 cups pure cold fruit juice
• 1 teaspoon lemon juice
• 3-5 drops liquid stevia

Directions

1. Heat 1/2 cup juice just until it boils.
2. Stir in gelatin and whisk until dissolved.
3. Add cold juice and stir to combine.
4. Add to glass containers and place in fridge to set.

Sweet Potato and Kale Patties (Dairy, Gluten/Grain and Egg Free)

I used to make these a lot years ago and sort of forgot about them.  We have been in transition these last few weeks moving from one city to another city about 2 hours away.  During this time, we also lived at our cottage for a few weeks.  Needless to say there have been some meals of which I am not proud to have eaten or served our family.  During one of our cottage weeks, I ended up with a bit more "stationary" time and wanted to make something healthier.  I noticed I had some sweet potatoes and there were lots of kale leaves in the garden.  I was reminded of these patties.  I was glad to see I packed the besan flour so this is what became of dinner.  The girls didn't seem to mind them, with a side of ketchup ;) and both Dan and I enjoyed the change of food.

Ingredients (makes 8-10 patties)

• 2 1/2 cup cooked and mashed sweet potatoes (2-3 potatoes)
• 2-3 cups chopped kale
• 1/4 cup ground flax seed
• 1/2 cup water
• 1 diced onion
• 2 minced garlic
• 1/2 teaspoon sea salt 
• 1/4 teaspoon black pepper
• 1 teaspoon coriander
• cayenne pepper to taste
• olive oil for frying
• chickpea (besan) flour for coating patties

Directions

1. In a small dish add ground flax seeds and water and let sit while you do step 2.
2. In a small frying pan heat oil and cook onions and garlic until fragrant and soft.  Approximately 3 minutes.
3. In a medium size bowl add sweet potatoes, kale, cooked onions, garlic, soaked flax seeds, salt, pepper, coriander, and cayenne.  Stir to fully combine.
4. Heat pan again with oil to a medium heat.
5. Add approximately 1/2 cup chickpea flour to a plate.
6. Take approximately 1/2 cup of sweet potato mixture and make a patty and roll or pat into chickpea flour and coat both sides.
7. Add patties to pan and fry for 5-10 minutes on each side or until a light brown.
8. Serve.

Applesauce Muffins (Dairy, Gluten and Refined Sugar Free)

Our new home has blessed us with a couple apple trees.  It apparently is a good apple year, as there is a lot of fruit on these trees.  This weekend, my mom came over to help pick apples and make some applesauce.  She reminded me of a recipe she had for apple sauce muffins which I figured would be a great recipe to create.   I really liked the results and will definitely be making these more often.  They were great for breakfast or to take along as a snack.

Ingredients (12-15 regular size muffins or 24-30 mini muffins)

• 2/3 cup rice flour
• 1/3 cup chickpea flour
• 1/2 cup tapioca or arrowroot starch
• 1 1/2 teaspoons cinnamon
• 1/2 teaspoon sea salt
• 1/2 teaspoon baking soda
• 1 tablespoon psyllium husk
• 1 cup applesauce
• 1/2 cup maple syrup or honey
• 1 teaspoon gluten free vanilla
• 1/3 cup grapeseed oil
• 1 egg

Directions

1. Preheat oven to 350 F and prepare muffin pans.
2. In a large bowl combine rice flour, chickpea flour, tapioca starch, cinnamon, salt, baking soda and psyllium husk.
3. In a small bowl blend together the applesauce, maple syrup, vanilla, oil and egg.
4. Add applesauce mixture to flour bowl and stir gently just until combined.
5. Pour mixture into muffin pans and cook for 15-17 minutes for mini muffins and 22-25 minutes for regular size muffins.

Pumpkin Spice Latte or Cafe au Lait (Dairy, Gluten and Refined Sugar Free)

You know fall has arrived when Starbucks comes out with their Pumpkin Spice Latte.  I have not been brave enough too look at their ingredients...and maybe this is best.  I had some leftover roasted pumpkin in the fridge so decided to try making my own.  I am not a typical coffee drinker but this was fantastic.

A latte does use espresso so I should call mine a cafe au lait as I used brewed coffee.

Ingredients (serves 2)

• 1 3/4 cups non dairy milk (I used unsweetened almond)
• 1/2 cup roasted or pureed pumpkin*
• 1/2 cup brewed coffee (or more depending on taste)
• 1 teaspoon gluten free vanilla
• 1-2 tablespoons maple syrup (or to taste)
• 1 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• dash of ginger
• dash of allspice

Directions

1. Place all ingredients into a pot and heat.
2. Using a blender, puree until smooth. You may need to use a strainer for left over pumpkin depending on your blender.
3. Serve, adding some foam created while blending on the top.

* to roast a pumpkin simply place pumpkin on a cookie sheet, poke holes into it with a knife and bake in a preheat oven of 400 F for 1 hour.

Where Have I Gone?

 

As you may have noticed, I have been a bit scarce with my posts lately.  As some of you may have seen through my facebook link, we have moved.  In August, my husband was head hunted for a new job and with it, we were able to move to a more rural area.  It has always been our desire to live in an area with a larger yard, more privacy and the ability to have a garden etc.

I am writing a little update about our lives this last week.  This may be more for family and friends but feel free to read along.

We got possession of the house last Thursday night so we decided to have a little picnic on our floor.  The picnic was a lot of fun but the aftermath of this already prepared food was not a hit for me.  Hours later, I ended up with severe abdominal pain and what I believe was some type of parasitic or bacterial infection.  It was awful.  I had moments where I could barely walk.  Needless to say, we have such loving and caring friends who were SO helpful and insistent that I not carry boxes etc. It is not easy watching your friends carry out your dirty laundry baskets, dog's bed and dusty furniture.

Once at our new home, we were greeted by our parents.  I am blessed to have a dad who sells garden equipment and arrived with a beautiful lawn tractor, push mower and tiller.  We had barely set down the boxes and we were out planning the vegetable garden.  Still in pain, I could do little more than to sit on the sideline and watch as my parents tilled up the ground.

Our first full day of country living became one of learning.  I had only moments sooner started a load of laundry, when we heard gurgling and bubbling coming from the bathtub.  Much to our dismay we saw sewage coming up from the tub.  Yuck!  This problem only got worse, when through our experimentation our toilet also overflowed.  Nothing like scrubbing your house till the early hours of the morning.  To make a long story short, we learned a tough lesson, paid a plumber, dug up the yard and fully functioning bathrooms.

The girls have been adjusting so well.  Our oldest is loving the space and the ability to help out even more.  She has been learning a lot about the country.  She was so excited to help out with the garden and couldn't wait to search for rotten apples to adds to the garden compost.

My youngest is continually asking me to dig up worms, help her find more lady bugs and chase frogs.  In the picture aboveshe had just run in from outside to show me her latest bug find.

I am finally feeling 100%. Today I learned how to properly pick and store apples. I can't get over these fruit trees and am looking forward to creating some more fall recipes ;)