Pumpkin Muffins (Paleo)

Temperatures are cooling, while the kitchen warms up. Pumpkins are in season along with anything pumpkin spice. I found this recipe on a paleo website, and I must say, I was surprised how moist and delicious these are. Warning…they will go fast!

Pumpkin Muffins (Paleo)

Ingredients:

• 2 cups almond flour

• 1/4 teaspoon salt

• 1/2 teaspoon baking soda

• 1/4 cup avocado oil or coconut oil (melted and cooled)

• 1/4 cup pure maple syrup

• 2 large eggs, room temperature

• 1/3 cup pumpkin puree

• 1 teaspoon gluten-free vanilla extract

• 1 teaspoon pumpkin spice (optional)

Directions:

1. Preheat oven to 350°F (180°C). Line a cupcake pan with 12 paper liners; set aside.

2. In a large mixing bowl, whisk almond flour, salt, and baking soda.

3. Add in oil, maple syrup, eggs, pumpkin, and vanilla extract and mix until well combined.

4. Add in pumpkin spice.

5. Spoon batter evenly into your paper liners.

6. Bake for 22-24 minutes or until the center is set.

7. Remove from the oven and let cool for 5-10 minutes before serving.

8. Store in an airtight container at room temperature.

adapted from www.paleokitchen.com

Grain Free Scones

Diets seem to be an evolutionary science that constantly changes. Eat this, not that. More recently is the idea that for some people, grains can be upsetting to the digestive system. Hence, manufactures have jumped on the marketing band wagon promoting the popular Paleo diet. For those of us who are vegetarian, following a Paleo diet can be challenging since it’s about the consumption of animal proteins, most vegetables and some fruits. I have enjoyed, though, getting to know some good recipes that are grain free, which is also gluten free. Here is a dangerously good scone recipe that my good friend, Brenda, shared with me. I made some alterations in the sugar portion, but I will also list the original ingredients as well. This is a basic scone recipe with endless possibilities of flavors. Have fun and experiment with what you have on hand. I had some organic blueberries and used those instead of the fresh cherries the recipe called for. Try orange/cranberry, cinnamon/raisin, lavender/lemon, etc.

Grain Free Scones

Ingredients:

• 1 1/2 cups blanched almond flour

• 1/2 cup tapioca flour

• 3 TBSP coconut flour

• 2 TBSP coconut sugar^

• 2 TBSP xylitol^

• 2 tsp baking powder

• 1/4 tsp sea salt

• 1 large egg

• 6 TBSP coconut milk*

• 3 TBSP coconut oil

• 3/4 cup fresh blueberries

Directions:

1. Preheat the oven to 450 degrees. Line a pie plate with parchment paper.

2. In a large mixing bowl, whisk together the flours, sugars, baking powder, and salt. Set aside.

3. In a medium mixing bowl, whisk the egg, then stir in the coconut milk and coconut oil.

4. Add the wet (egg, milk, and oil) mixture to the dry (flours, etc) mixture and stir to combine.

5. Gently fold in fruit.

6. Use a large spoon to plop onto parchment paper and press down slightly.

7. Bake for 14-16 minutes until the edges of the scones are golden brown and the center is no longer wet.

8. Remove from the oven and allow to cool for 10 minutes before cutting.

Warning….these will go fast!

I placed the dough on the plate and put the blueberries on top.

^the original recipe calls for 1/4 cup stevia

*Mix canned coconut milk together prior to measuring out

Black Magic Cake (Revamped and Diabetic Friendly)

A recent client was getting ready to celebrate a birthday and asked if I had any recipes that were diabetic friendly.  While she has enjoyed a particular chocolate cake in the past, it is definitely NOT diabetic friendly.  I decided to see if I could make a version that was.  I began with the flour.  The processing of white flour removes the nutrition, but then manufacturers “enrich” it to try and make it healthy again, but it’s not the same.  Spelt flour acts very similarly to white flour, but has all the nutrition in tack.  Spelt is high in gluten, that is the protein portion of the grain.  It also has a high fiber content that helps slow down the digestion.  Next, I took on the sugars.  Rather than dump in two cups of the granulated sugar that the original recipe called for, I split it between the xylitol and the date sugar.  I think the next time, I will try coconut sugar.  The date sugar is heavier, more like a brown sugar.  Coconut sugar will likely give a lighter consistency. Next was the cocoa, which is found in the baking isle and much like white flour.  The nutrients have been removed in the processing.  Cacao, which is the bean without the processing, still has all the nutrient benefits of protein and fiber along with vitamins and minerals.  The last portion I switched was the oil.  Rather than unhealthy vegetable oil, I substituted coconut oil.  

The frosting was the most difficult portion of this process. It wasn’t pulverizing the xylitol, but achieving the consistency I wanted without making it too sweet. It’s important to know that pulverizing the xylitol will create a dust or smoke.  This is normal.  If you wanted something less frosting like, just add some almond milk and some vanilla to create a glaze.  

There are a lot of carbohydrates in this cake, but because of the fiber and proteins, the absorption of the carbohydrates are slowed. Because of this process, there is no insulin spike making it suitable for a diabetic. You should know, though, that the xylitol can leave a bloating or gas in the digestive track for a day. The next day will be better, so a small piece on the first day will be better tolerated. If you are a diabetic or even if you aren’t, try cutting the cake into bite sized pieces, put it in the freezer and have piece when that sweet craving arises. To be honest, I really enjoyed the cake the next day more than the day I prepared it.  Let me know your experiences.   

Black Magic Cake (Revised)

Ingredients:

• 1 ¾ cup spelt flour

• 1 cup xylitol

• 1 cup date sugar or coconut sugar

• ¾ cup powdered cacao

• 2 tsp baking soda

• 1 tsp baking powder

• 1 tsp salt

• 2 eggs

• 1 cup strong black coffee

• 1 cup almond milk w/ 1 TBSP vinegar

• ½ cup melted coconut oil

• 1 tsp vanilla 

Frosting Ingredients:

• 1 cup xylitol (blended very finely)

• ¼ butter, softened

• 1 tsp vanilla

• Enough water to make a smooth consistency

Directions:

1.  Combine flour, sugar, cacao, baking soda, baking powder, and salt in a large mixing bowl.  Add eggs, coffee, milk, oil and vanilla.  Beat 2 minutes on medium speed (batter will be thin.)

2. Pour into greased and floured 13x9-inch baking pan or two 9-inch layer pans.  Bake at 350 degrees for 35-40 minutes for oblong pan or 30-35 minutes for layer pans, or until cake tester comes out clean.  Cool 10 minutes; remove from pans.  Cool completely; frost as desired.

Frosting instructions:

•  Place xylitol into a high-powered blender (such as a Vita Mix.). Blend until ground very fine (will smoke). Remove from the blender and place in a mixing bowl.  Mix sugar, softened butter, vanilla and liquid to achieve a smooth, spreadable consistency.  

Vegan Pumpkin Tarts

We are so privileged to live in a land of plenty, yet we can find ourselves griping and complaining about things. It’s easy to get caught up in negative thinking and negative talk. This attitude and disposition serves no good purpose and can steal the joy that is in our soul. As we get closer to Thanksgiving, many people begin to focus on things they are thankful for. Personally, I’m thankful that I’ve had two additional members to my family, a new business I want to grow, a warm house, and friends and family who truly care about me. Likely many people are very wealthy in many ways, yet during this season of busyness and demands, the grateful feeling can easily be pushed aside and buried under the stress.

Here are some tips to stay grounded and roll happily through this season:

• Get plenty of sleep—our bodies need adequate sleep to heal and rejuvenate. Sleep helps to keep the immune system running smoothly.
• Spend some quiet time with the Lord—spending only 15-20 minutes a day to praise, reflect and worship will help with decisions and stresses of the day.
• Eat whole foods—our bodies are not machines, but gardens that need tending, especially during difficult times. Eating a rainbow of foods (not Fruit Loops) will equip the body to fight off sickness.
• Love—express your love and appreciation to those around you. What you give away will be given back ten-fold.

This is a recipe I made several years ago for my niece, who is gluten sensitive. Perhaps someone at your Thanksgiving table has a dietary restriction. Here’s a great substitute for the usual pumpkin pie that is not loaded with added sugar.

No-Bake Pumpkin Tarts

Ingredients:

            For the crust:

•                         1 cup walnuts
•                         ¼ cup shredded coconut
•                         2 TBSP maple syrup
•                         1 TBSP coconut oil, melted
•                         ¼ tsp salt

            For the filling:

•                         1 cup pumpkin puree
•                         ¼ cup almond milk
•                         ¼ cup coconut oil, melted
•                         ¾ cup Medjool dates, pitted
•                         1 tsp vanilla
•                         1 tsp cinnamon
•                         ¼ tsp ground ginger
•                         ¼ tsp ground cloves

Instructions:

1. Line a standard muffin tin with 8 parchment cups, and set aside.
2. To prepare the crust, pulse the walnuts and shredded coconut in a small food process until ground into a fine meal. (Do not over process or it will turn to nut butter instead.)
3. Add the maple syrup, coconut oil and salt and process again until just mixed, and the dough sticks together when pinched between your fingers.
4. Scoop the dough by heaping tablespoons into the 8 parchment cups and use your fingers to press down and form a crust for each cup.
5. Place the pan in the fridge to set while you prepare the filling.

To prepare the filling,

1. Simply combine all of the ingredients in a blender, and blend until completely smooth and creamy.
2. Remove the pan of crusts from the fridge and pour the batter evenly in the 8 cups.
3. Smooth the top, and then return to the fridge to set completely, about 4-6 hours.
4. When the center of the filling is firm to the touch, the tarts are ready to serve.

Peach and Blueberry Crisp

Usually when one thinks of "crisp," crunchy oats topped with lots of brown sugar come to mind. With that traditional method, comes a high fat and sugar content. This version is will not disappoint the palate, but it is still a dessert, which should be consumed sparingly. I had fresh peaches and blueberries on hand, and why I chose this combination in this recipe. Feel free to use apples, pears with cranberries, or strawberries and mangoes.

Peach and Blueberry Crisp

• 6 cups of fruit
• 1/2 tsp cinnamon
• 1/2 tsp cardamom
• 1 TBSP fresh lemon juice

Topping

• 1 1/2 cups rolled oats
• 1/4 cup pure maple syrup*
• 1/2 tsp salt
• 1/4 cup melted butter**

Directions:

1. In a bowl, toss the fruit with spices and lemon juice. Place fruit in a unoiled baking pan (8x8). Bake in a preheated 375 degree oven until the fruit is bubbling, about 25 minutes. 
2. While the fruit bakes, toast the rolled oats on a tray in the oven for 10 minutes, stir them, and toast for another 5-10 minutes until fragrant and beginning to brown. Remove from the oven and set aside to cool. 
3. When the oats cool, whirl 1/2 cup in a blender or food processor until resembles flour. 
4. In a bowl, mix the oat flour with the rest of the toasted oats and the brown sugar and salt. Add the oil and stir until well blended.
5. When the fruit is bubbling, remove the pan from the oven.
6. Spread the oat mixture evenly over the fruit and bake until topping is golden brown, 20-25 minutes.
7. Serve hot, warm, or room temperature. 

*Can substitute xylitol sweetener

**Can substitute coconut oil for vegan version

~Adapted from Moosewood Restaurant Favoites

Raw Brownies

Have you heard of the concept “eating raw”? What is eating raw? If you are like me, you are thinking salads, smoothies, or a veggie tray with dip. Many of us are already eating some raw.  We enjoy slaws, fruit and salads. There are some who subscribe that the benefits of only eating raw foods are worth the extra effort, which mean the microwave, cook top and oven get a break. This sounds pretty good, right? No cooking? That should be a snap. Well, not really. Eating raw actually requires more cooking skills while utilizing small appliances. The practice of preparing foods with blenders, food processors, and dehydrators can be a bit overwhelming at first. Why would anyone what to create more work? Well, one of the main benefits of raw eating is the belief that cooking the foods kill the enzymes and nutrients our bodies need, and that causes health problems.

Recently, I purchased a book on eating raw. I was interested because I had heard that people who were diagnosed with cancer often could turn things around by eating “raw” or “juicing.” While there is no scientific evidence that supports this, there are survivors who swear it’s made a difference for them. So who am I to contradict that?  They are alive when the doctor told them there were no other medical treatments left. I do believe in healthy skepticism. I don’t believe that there is only ONE way to eat, or only ONE diet plan to follow. But, maybe I can work in a little raw during the week that would benefit me and my family. Most Americans don’t get their daily allowance of fruits and vegetables anyway. So if I can trick my family into eating raw, especially desserts, then maybe they would be game. At least it’s a place to start.

According to my own research, eating raw could give the body a good energy boost and a good place to start for good health. It can lower the risk of certain cancers like, breast and colon. Eating raw means eating “clean” and I’ve heard a lot of people talking about wanting to eat “clean.” Having only tried a few of the recipes, I can tell you that what I made was surprisingly good. Even my skeptical husband liked the brownies I made. As a matter of fact, he finished the pan.

The down side is it can be expensive to eat raw, at least the desserts. The recipes I've tried contain dates, nuts, raw cashews, and pure maple syrup. While a better choice than their refined counterparts, I believe the cost is worth the consequence. I’m leaving you the recipe for the brownies our family enjoyed. This week, I plan to experiment more with raw.  I’ll keep you posted.

The Ultimate Unbaked Brownies

• 2 ½ cups loosely packed pitted dates
• 1 ½ cups walnuts
• ½ cup plus 2 TBSP cacao powder or unsweetened cocoa powder
• 2 tsp vanilla extract
• ¼ tsp salt
• ¼ cup pure maple syrup
• 2 TBSP melted coconut oil or vegetable oil

Directions:

1. Combine dates, walnuts, 6 TBSP cacao powder, 1 ½ tsp vanilla, 2 tsp. water and salt in a food processor. Process until completely smooth.
2. Lightly grease an 8-inch square baking dish, or line a dish with parchment or waxed paper. Transfer dough to dish. Press dough very firmly into dish with your hands until dough is evenly distributed.
3. In a medium mixing bowl, combine remaining ¼ cup cacao powder, remaining ½ tsp vanilla, maple syrup and oil. Stir until mixture forms a paste (this is the frosting). Spread paste evenly over dough in baking dish. Refrigerate brownies for at least 2 hours to set, and then cut into squares. Refrigerate any leftovers in a covered container for up to 2 weeks or freeze up to 2 months.

Nutrition information per serving (1 brownie)

207 calories, 10g fat (2g sat), 0mg cholesterol, 5g fiber, 4g protein, 29g carb., 63mg sodium, 3mg iron, 39mg calcium.

adapted from

Choosing Raw

, by Gena Hamshaw

Low Fat Chocolate Zucchini Bread

When my youngest daughter was small, she would ask for "bikini" bread! My mother was always kind enough to accommdate this small request and enjoyed declious, sweet bread.  Most sweet bread recipes call for a lot of oil, which turns me off in baking this type of bread for my family.  However, because of the addition of applesauce in the recipe, the fat is marginal in this moist dessert.  The chocolate satisfies those cravings for those of us who need a little chocolate from time to time. Enjoy!

Low Fat Chocolate Zucchini Bread

• 3/4 cup sugar
• 3 TBSP vegetable
• 2 large eggs
• 1 cup applesauce
• 2 cups all-purpose flour
• 2 TBSP unsweetened cocoa
• 1 1/4 tsp baking soda
• 1 tsp ground cinnamon
• 1/4 tsp salt
• 1 1/2 cups finely shredded zucchini
• 1/2 cup semisweet chocolate chips
• cooking spray

Directions:

1. Preheat oven to 350°
2. Place first 3 ingredients in a large bowl; beat with a mixer at low speed until well blended. Stir in applesauce.
3. Combine flour and the next 4 ingredients (through salt), stirring well with a whisk. Add flour mixture to sugar mixture, beating until just moist. Stir in zucchini and chocolate chips. Spoon batter into a 9x5-inch loaf pan coated with cooking spray.  Bake at 350º for 1 hour or until a wooden toothpick inserted in center comes out almost clean.
4. Cool before serving.

Low Fat Cranberry & Blueberry Muffins

Thankfully cranberries last a long time in the refrigerator.  During the Thanksgiving and Christmas season, I do a lot of cooking and baking.  There are quite a few desserts that call for fresh cranberries and duing this time of year, they are easily found in the grocery stores.  Any leftovers can be frozen and added to recipes later.  Using unsweetened applesauce eliminates the need for added fat.  Instead of refined sugar, I have replaced it with honey.  Using almond milk will further cut out calories and making this treat dairy-free. Hint:  use foil-lined cups to prevent sticking.

Low-Fat Cranberry and Blueberry Muffins

1 egg
3/4 cup almond milk
1 1/2 cups all-purpose flour
1/2 whole wheat flour
2 tsp baking powder
1/4 tsp cinnamon
1/4 cup honey
1/2 cup unsweetened applesauce
1/2 cup blueberries, fresh or frozen, thawed
1/2 cup cranberries, fresh or frozen, thawed

Directions:

Combine all ingredients in a bowl, except berries.  Once combined, stir in berries.  Pour into prepared muffin tin.  Bake at 375° for 20 minutes or until lightly brown.

Yield: 12 muffins