Tag Archives: glutenfree

Flourless Vegan Pumpkin Pancakes

I love the Fall.  It’s my absolute favorite season and I’m all about those classic Fall flavors like apple, pear and of course, pumpkin!  Pumpkin is a food I use year round but definitely more often during this season-really because it’s just everywhere and I just can’t help but come up with new ways to use it!  These fluffy pumpkin pancakes were actually made as a little experiment to try creating an eggless batter and adding extra baking powder and apple cider vinegar for the fluffy factor and it worked like a charm! These healthy pumpkin pancakes are packed with fiber and protein from using oat flour (finely ground rolled oats) flourless, gluten-free, eggless and naturally sweetened with only one tablespoon of maple syrup for the entire batch!  Oh and did I mentioned they taste delicious!

They also freeze really well and make the perfect quick and easy breakfast.  Just be sure to cool completely and then wrap each individually (or lay them on a parchment lined plate or small baking sheet, covered and place in freezer for 1 hour or until hardened. This prevents them from sticking together while freezing).  Then you can put the pancakes in a freezer safe container.

What’s your favorite part about Fall?  What do you look forward to the most during this season?  I can’t wait to hear from you!

Ingredients

  • 1 cup oat flour*
  • 1/4 cup unsweetened almond milk or other dairy-free milk of choice
  • 1/2 cup pumpkin puree
  • 1 teaspoon pumpkin pie spice
  • 1/4 teaspoon ground nutmeg (optional)
  • 1 tablespoon baking powder
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon pure maple syrup or honey
  • 1/2 teaspoon vanilla extract (optional but adds great flavor!)

*make your own oat flour by placing 1 1/2 cups (or extra) of gluten free rolled oats (or regular if no allegries/intolerances are present) in a blender and blending starting from low speed, gradually to high until a fine flour-like consistency is achieved (usually 1-2 minutes). Then measure out oat flour accordingly.

Directions:

  1. In a large mixing bowl, add flour, baking powder and pumpkin pie spice (and nutmeg if using).  Whisk to combine.
  2. In a separate bowl, combine pumpkin puree, almond milk, vinegar, syrup and vanilla (if using).  Whisk to combine.   Add wet mixture to dry ingredients.
  3. Let the batter sit for at least 5 minutes
  4. Preheat a nonstick pan over medium high heat. Once hot, use a 1/4 cup and pour pancake batter on the pan. Cook for 1-2 minutes or until you can easily slide a spatula underneath. Flip. Cook for another 1-2 minutes on the second side.
  5. Repeat for the rest of the batter.  To keep it totally sugarless, enjoy with vegan cream cheese, fresh fruit and/or a drizzle of almond butter!

No-Bake Chocolate Chip-Date Balls

If you’re still looking for some new lunchbox ideas, I got you! Check out these Chocolate Chip Date Energy Balls!  These bite-sized treats are loved by everyone in my household (especially my 3-year old) and are my personal fav go-to snacks that gives me a much needed energy burst with a healthy dose of fat, protein and carbs!  They also make a great addition to lunch boxes-adding that sweet element kids love without a ton of refined sugar.  My typical energy ball recipe is consists mainly of honey, unsweetened coconut, oats and ground flaxseed but with this recipe, I swapped out the honey for medjool dates and I’m hooked! Medjool dates have a soft, sticky, chewy texture and caramel-like taste, making them the perfect binding agent and naturally sweet addition to homemade granola bars or balls.  Give these a try! I can’t wait to hear what you think!

You’ll need:

  • 8 medjool dates, pits removed
  • 1 cup gluten-free rolled oats
  • 1/2 cup finely ground flax seed
  • 1/3 cup unsweetened shredded coconut
  • 1 teaspoon vanilla extract
  • 1/2 cup nut butter (or use sunflower seed butter as an alternative)
  • 1/2 cup chocolate chips

Directions:

  1. Heat 1 cup water in a microwave safe bowl and heat for 1 minute, until hot.
  2. Add dates to the bowl and cover with plastic wrap.  Set aside for 5-10 minutes.  This softens the dates and makes them easier to puree.
  3. Remove dates from water and place in a small food processor.
  4. Add to the food processor about 1 Tablespoon of the water the dates soaked in.
  5. Pulse until smooth, scraping down sides as necessary. Add additional water to thin the consistency of the paste, if desired.  Set aside
  6. Combine oats, flax seed, coconut flakes and chocolate chips in a medium sized bowl.
  7. Add date paste, vanilla extract and nut butter to the dry mixture.
  8. Stir to combine all of the ingredients.
  9. Refrigerate dough for about 30 minutes (not necessary but makes them easier to roll).
  10. Form dough into tablespoon-size balls.
  11. Refrigerate balls in an air tight container.

Strawberry-Banana Yogurt Muffins

Happy Friday! How is your day going?  Well it’s about to get a whole lot better with these little gems.  I’m a big fan of baking muffins, mainly because they are so easy to make and portable!  Perfect for little kid hands and adult hands alike.  Once you have a good basic recipe down, the mix-ins (like these strawberries) just elevate the flavor & nutrition!  BONUS: these muffins freeze really well and are a great addition to lunch boxes!  and with the school year in full swing, we could all use some good lunchbox ideas, am I right?!

In addition to bananas and berries, these muffins are packed with other wholesome ingredients like applesauce, greek yogurt and oats!  I made this recipe gluten-free (I recently started following a gluten-free diet for health reasons, I’ll explain in another post soon), but you can totally make them regular using all-purpose flour and basic oat flour.  If you can’t find gluten-free oat flour, simply make it by placing a few cups of gluten-free rolled oats in a high speed blender and blending until you achieve a fine, flour-like consistency and then measure out accordingly.

Ingredients:

  • 3/4 cup gluten-free all-purpose flour (I use the brand Cup4Cup)**
  • 3/4 cup gluten-free oat flour (see note above for details on how to make it)
  • 1 teaspoon baking soda
  • pinch of ground cinnamon 
  • ¼ teaspoon salt
  • 2 large overripe bananas (the darker, the better!), cut into chunks
  • 2 tablespoons 100% pure maple syrup
  • 1 (5.3 ounce) container plain Greek yogurt
  • 1 egg, whisked
  • ⅓ cup unsweetened applesauce
  • 1 cup fresh strawberries, chopped

**this also works with whole wheat flour, but the consistency of the muffin will be a bit more dense.

Directions:

  1. Preheat oven to 375°F. Line a muffin tin with liners; set aside.
  2. In a medium bowl, add the bananas and mash well (I use a potato masher or hand-held electric mixer).  Add in the applesauce, egg, maple syrup and yogurt and whisk to combine.
  3. Add in both types of flour, baking soda, cinnamon and salt.  Stir until evenly moistened.  Fold in strawberries.  Spoon batter into prepared muffin liners.
  4. Bake 20-25 minutes or until a wooden toothpick inserted near the center comes out clean.  Remove from pan; cool completely

Baked Cinnamon Apples with Oats, Flax and Golden Raisins

Have you ever tried baked apples?  Well they are one of my favorite healthy treats for a number of reasons:

  • they are super easy to make
  • taste delicious-naturally
  • total #momwin as they are healthy, delicious and kids love them
  • packed with fiber (one medium apple w/skin has a little over 4 grams of dietary fiber) plus I love adding oats and flax which add a healthy dose of protein and fiber too!
  • kids can help in the kitchen with mixing the stuffing and filing them before baking
  • makes a great naturally sweetened food vehicle for healthy add-ins like oats, ground flaxseed, dried fruit, nuts, etc.
  • baking apples brings out their natural sweetens..no need for added sugar – not even the natural stuff like honey or maple syrup
  • super satisfying….
  • OK let me stop here, but you get my obsession with them now.
  • perfect as dessert, snack or breakfast!

BONUS: With apple-picking season approaching, this is a great way to use up that overflow of apples!  These BAKED CINNAMON APPLES w/ OATS, FLAX & GOLDEN RAISINS were our dessert last night and topped them off with some dairy-free coconut ice cream and a dash of cinnamon.  Since many apple varieties are naturally sweet, you don’t really need additional sweeteners like maple syrup or honey.  If you’d like to try these for breakfast, an alternative topping is unsweetened coconut yogurt with a sprinkle of ground cinnamon.  I can’t wait to hear what you think!

Ingredients:

  • 4 medium sweet, firm apples like Honeycrisp or Jonagold
  • 1/3 cup golden raisins
  • 3 tablespoons finely ground flaxseed
  • 1/2 teaspoon ground cinnamon
  • 1/8 teaspoon ground nutmeg (optional)
  • 2/3 cup rolled oats (use gluten-free if you have an intolerance or allergy to gluten)
  • 1 tablespoon + 1 teaspoon vegan buttery spread (or use unsalted butter if you prefer)
  • 3 tablespoons unsweetened applesauce

Directions:

  1. Heat the oven to 350 degrees F. Lightly spray an 8×8″ glass baking dish with coconut or canola oil cooking spray.
  2. Halve the apples from stem to end and use a spoon to scoop out the core, seeds, and stem. Arrange the apple halves in the baking dish with the flesh facing up.  Lightly coat the flesh with lemon juice to help prevent browning.
  3. Melt the buttery spread in a nonstick pan over medium heat. Then add in the oats stir to coat with the buttery spread.  Continue sautéing oats until slightly brown, about 2 minutes.
  4. Remove pan from heat and stir in the applesauce, cinnamon, raisins and ground flaxseed, mixing well to combine.
  5. Divide the topping between the apples, lightly pressing it down onto the apples.
  6. Cover with aluminum foil and bake 20 minutes. Uncover the apples then bake another 25-30 minutes until the apples are soft and the topping has browned.
  7. To keep it dairy-free, serve with a small scoop of coconut or other dairy-free ice cream, eat it plain or with a drizzle of honey.  **The apples will keep for up to one week.  When ready to eat, simply reheat in a warm oven or in the microwave.

 

Grain-Free Chocolate Chip Cookies

Recently, I went into a bakery and tried this paleo chocolate chip cookie that was seriously (and surprisingly) so delicious! I was determined to find a recipe that resembled it and I’ll honestly say that this one by King Arthur Flour is better! The only change I made with this recipe is using 1/4 cup coconut sugar (and I’ve also tried it with 2 tablespoons of coconut sugar and they came out obviously less sweet but still very good) .  My kids love these cookies and I love the they are super simple to make minus a bunch of butter + sugar.

Ingredients:

  • 1/4 cup coconut sugar (or dark brown sugar)
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 2 tablespoons butter, at room temperature
  • 2 teaspoons vanilla extract
  • 1 large egg
  • 2 cups almond flour, blanched or raw
  • 1/2 cup chocolate chips

Directions:

  1. Preheat the oven to 350°F. Lightly grease a baking sheet, or line it with parchment.
  2. Combine the brown sugar, baking soda, salt, and butter, and mix until smooth.
  3. Mix in the vanilla, egg, and almond flour, stirring to combine. Scrape the bottom and sides of the bowl, then mix for 1 minute at medium speed.
  4. Stir in the chocolate chips.
  5. Scoop the dough one level tablespoon at a time onto the prepared baking sheet; a  tablespoon cookie scoop works well here.
  6. Gently flatten the cookies to about 3/8″ thick.
  7. Bake the cookies for 9 to 12 minutes, until golden brown.
  8. Remove the cookies from the oven. Allow them to cool on the pan for 2 minutes, then carefully transfer them to a rack to cool completely.

Recipe by: King Arthur Flour

https://www.kingarthurflour.com/recipes/gluten-free-almond-flour-chocolate-chip-cookies-recipe

Turkey Shepherd’s Pie with Cauliflower Mash

Before making this Turkey Shepherd’s Pie with Cauliflower Mash, I never tried the original beef version-mainly because I do not eat red meat.  But my husband who is will eat red meat on occasion said he prefers this lighter, healthier version!  This turkey shepherd’s pie is made with easy whipped cauliflower mash (recipe on my blog!), veggies and white meat ground turkey.  It’s low carb (for those being mindful of their carbohydrate intake) and a fun take on the traditional Shepherd’s pie!  Cauliflower make the perfect substitute for mashed potatoes in this recipe and is a staple side dish in my home!  I can’t wait to hear what you think!

2) Turkey Shepherd’s Pie

Ingredients

3 cups of shredded white meat turkey or 1 pound ground turkey breast

1.5 teaspoon finely chopped fresh thyme

1 teaspoon chopped rosemary

1 onion, finely chopped

1 cup low sodium chicken broth mixed with 1 tablespoon cornstarch or gluten free all-purpose flour (or regular ap flour)

1 large carrot, diced

1/2 cup frozen peas, thawed

1/2 cup frozen corn kernels, thawed

2 tablespoons ketchup

2 cloves garlic minced

1 teaspoon olive oil

¼ teaspoon salt (optional)

 

Directions

  • Preheat oven to 375 degrees
  • Heat the oil in a medium ovenproof skillet over medium-high heat.
  • Add the garlic, carrots and onions; cook until tender and beginning to brown, about 5 minutes
  • Add the turkey and thyme and sauté for 2-3 minutes (if using raw ground turkey, continue to cook, breaking the turkey up with a spoon, until the turkey is cooked through and lightly browned).
  • Stir in the ketchup and cook until lightly caramelized.
  • Stir the broth and flour together in a small bowl until smooth, and then pour into the skillet. Cook until thickened, about 2 minutes.
  • Stir in the peas and corn and season with salt, if using.
  • Prepare the cauliflower mash (see previous recipe).
  • Finally, place ground turkey in a baking dish and spread mash on top.
  • Bake for 30 minutes or until golden on top.

 

 

Whipped Cauliflower Mash

There’s no doubt that cauliflower has become the new “it” ingredient.  It’s everywhere from pizza crust to vegan buffalo wings.  But one of my favorite cauliflower dishes is this whipped mash and my entire family prefers it over potatoes.  Just to be clear, I have nothing against potatoes, but when I developed gestational diabetes during my first pregnancy and still struggled with pre-diabetes for a couple of years after the birth of my second child (whom I did not have gestational diabetes with), I became more conscious of the foods that spike my blood sugar and potatoes was one of them.  So I always sought alternatives that would keep my blood sugar levels at bay but still provide me with good nutrition.  I promise, you will not miss the potatoes with this mash! It’s super easy, low carb, mild in flavor and packed with nutrients!   In fact, cauliflower is an excellent source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6!  It’s also a very good source of choline, dietary fiber, omega-3 fatty acids, manganese, phosphorus, and biotin, to name a few.

Try this side dish with my Turkey Shepherd’s Pie, also on my blog! Just search for that recipe or under “turkey” and it should pop right up.  Enjoy!

Ingredients

1-16 oz bag of frozen cauliflower, steamed

1 heaping tablespoon light cream cheese or soy-based spread

2-4 tablespoons milk or dairy alternative

2 tablespoons chopped green onion

salt and pepper to taste

Directions

  • Place cauliflower and cream cheese in a food processor and process on high speed for about 1 minute.
  • Slowly, add in the milk until desired consistency is achieved.
  • Pour into a bowl and top with green onions.
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