The Greenest Wrap

One of my favorite ways to eat more greens is to use them in place of bread or crackers.  Nothing against burger buns or sandwich bread but you can skip the processed wheat and grab a bunch of crispy Romaine or collard greens instead.  I use Romaine lettuce like a taco shell- fill it up with whatever you like- sliced avocado, tomato, homemade mayo and bacon for a healthier B.L.T.   Bibb lettuce is soft, flexible and makes for a great little wrap.  Want to eat that salad with your hands?  Wrap it up in the biggest lettuce leaves from the outside of the bunch.  Look at you, doubling down on your veggies!lettuce leaf B.L.T.

Using large collard leaves makes for a sturdier wrap that can hold such awesome summer foods as cheese burgers or the ultimate sunny seed hummus wrap.  You can use the leaves raw or lightly steamed — these are best for hot foods or for bigger wraps.  The folding is easy and unlike regular wraps, these stay sealed. The only prep work you need to do is to carefully trim them rough stems.

Cut the end of the stem off and then lay the collard leaf flat and slice off the rough stem that sticks up, so that the leaf is flat and entirely flexible, like in this photo from MindBodyGreen.com’s tutorial on how to use collards like a wrap!

MindBodyGreen.com collard trimming for wraps

Don’t worry if you tear the collard leaf a bit, you’ll get the hang of the stem trimming and can fold around any small tear.

If you want to steam your collard leaves so that they are more flexible and easier to use and eat, there are a few methods that work well.  This video from Plant Powered Kitchen.com has my favorite technique for when you just want to make up a few wraps.  Get some water boiling in your kettle and open the spout so you’ve got a nice stream of steam coming up.  Hold your raw collard leaf by the stem and wave it over the spout of steam, lightly steaming the whole leaf until it’s bight green and soft enough to fold.  Then trim off the stem as described above.  Repeat until you have enough wraps.

Or, follow the quick blanch method I found on Mind Body Green.com– bring a wide shallow pan of water to a simmer.  Take your de-stemmed collard leaves and give them a 10 second dunk in the pan, one at a time, using tongs to get the collard leaves in and then out and into an ice bath.  Dry in layers using tea towels. Once you’ve got all your wraps ready, fill as desired!

The wrapping part is easy, and there are a number of ways to do it, but this photo tutorial from Honest Fare.com is easy to follow:

HonestFare.com collard wrap- wrap up in 4 photos

Add your filling to the center of one or two overlapping leaves.  Fold the sides in to contain the filling.  Then, starting at one long end, roll the leaf over the filling and keep rolling, making sure the ends stay tucked in. Slice in half and enjoy!

bareburger collard wrap                                                  Above, a collard wrapped Bareburger – it’s as good as it looks!

Coconut Love Bombs

This is my new favorite sweet treat.  It’s just five organic ingredients and is super simple to put together.  This raw, vegan treat is packed with lots of energy from coconut oil and shredded coconut.  Did you know that a tablespoon of coconut oil contains 1050 mg of Candida fighting Caprylic acid?  Yep, these love bombs are a great way to get plenty of nourishment and an anti-fungal treatment!  I added in some other variations at the end.  I’m sure there are even more to try.  Recipe can be halved or doubled.  So get going and make some Coconut Love Bombs to share with the ones you love!

 

coconut love bombs

 

Ingredients for 32:

  • 1 Cup Coconut oil – room temperature works best, it should be a little soft, like cream cheese and easy to blend.  Liquid oil needs to be cooled in order to work well in this recipe.
  • 1 1/2 Cups Unsweetened Coconut flakes
  •  a few drops of Vanilla Stevia
  • Pinch of salt
  • 1 teaspoon Vanilla extract (If not using vanilla Stevia)

Method:

  1. Mix everything together well.
  2. Use a 1 Tablespoon scoop to shape the dough into little half moons.
  3. Place on a baking sheet and freeze for about 30 minutes.
  4. Keep in a sealed container in the refrigerator and serve cold.

Variations:

Substitute 1/2 cup of coconut oil for 1/3-1/2 cup peanut butter or coconut manna.  I used Peanut butter and they came out better than Butterfingers!

Add 1 teaspoon Chai spices to the original recipe

After freezing, dip in melted sugar free dark chocolate, freeze again til the chocolate coating is set.

The original recipe sounds good too, I found it on the side of my Nutiva Coconut Oil container:

coconut oil recipe

Carrot Cupcakes

Cute carrot muffins ready to eat!

Cute carrot cupcakes ready to eat!

I have tried out several carrot cake and carrot muffin recipes and I think I’ve finally come up with the perfect combination the natural sweetness of the carrots and coconut make for a moist cupcake you can eat for breakfast, snack time or yes, desert!  If you have a Cuisinart, shredding the carrots will take no time at all.

Ingredients:

Dry-

1 cup almond flour

1/2 cup coconut flour

1 1/2 teaspoons baking powder

1/8 teaspoon salt

1 teaspoon cinnamon

1/2 teaspoon nutmeg

dash of allspice

2 teaspoons lemon zest

Wet-

3 large eggs

1 Tablespoon mayo

1 teaspoon vanilla

2-4 dropperfuls liquid stevia, to taste

1/2 cup coconut oil, melted

1/2 cup milk- almond, coconut, soy or cow’s milk

Mix in last-

2 cups grated carrots

1/2 cup shredded, unsweetened coconut

 

Method:

Pre-heat the oven to 350 and grease a  muffin tin for 12 with coconut oil or butter.

Grate 2 cups of carrots and set aside.

Combine all the dry ingredients, work out any lumps and set aside.

In a large bowl, beat the eggs and mayo together on high speed for about 3 minutes til nice and frothy.

Add the stevia, vanilla (or use vanilla stevia!), cooled, melted coconut oil and the milk and whip together to combine.

Add the dry ingredients and mix well to combine.

Taste test for sweetness, add more stevia if needed.

Fold in the carrot and coconut.  Add up to 1/4 cup more milk if need, the batter should be thick but moist.

Scoop into the prepared muffin tin.  I like to use a small ice cream scoop to get evenly sized muffins with round tops!

Bake at 350 for 22-26 minutes, til cooked though and lightly browned.

Store muffins an air tight container in the fridge.

Makes 12 muffins each one is about 190 calories, 15 grams of healthy, filling fats, 4 grams fiber, 4 grams net carbs and 5.5 grams of protein.  These are an excellent snack, breakfast or dessert and a great way to get your kids to eat an extra serving of veggies while making them think they are eating a cupcake!

 

 

Pudding? Frosting? Pie filling? Yes!

Our friends Megan (massage therapist extraordinaire) and James (one half of Red Apple Butchers) came up with a snack idea that I thought would make an awesome pie filling or frosting.  Or, yes, you can just mix it up and eat it with a spoon.  Let’s start with the star of the show, the cultured dairy pudding:

Ingredients:

This will make enough to fill a 9 in pie crust, frost a one layer 8 in cake or just mix it up and store it in the fridge for the next time you want a serving or two of pudding!

  • 2 cups creme fraiche or whole milk, unsweetened Greek style yogurt or use a little of each.  The creme fraiche is easy to make yourself and adds a nice tangy flavor.  The cream also whips up nicely for added lightness to this rich food.
  •  1 cup smooth nut butter, any one of these are delicious: almond, hazelnut or peanut butter
  • 3-4 dropperfuls of Whole Foods brand vanilla stevia
  • 2-3 Tablespoons unsweetened cocoa powder
The nut butter sank to the bottom, all the ingredients ready for blending!

Creme fraiche and cocoa powder are so good together!

Method:

Add all the ingredients to a big bowl and use a mixer to whip them together into a smooth, fluffy bowl of deliciousness.   Taste and add more stevia or cocoa powder to your liking.  The mixture will be like pudding, you can make it thicker by adding more nut butter or thinner by adding plain heavy cream or more creme fraiche.

Now you have a cultured dairy pudding snack.  Which you can eat right now or use to frost a cake or cookies!

But, wait, what about making a cream pie?  Chill your pudding in the fridge while you get to baking.

Set your oven to 350

Chocolate Hazelnut Pudding Pie

Chocolate Hazelnut Pudding Pie

 Pie Crust Ingredients:

  • 2 Cups Blanched Almond Flour- I always use Bob’s Red Mill Brand
  • 2 Tablespoons unsalted pasture butter
  • 1 large organic farm egg
  • a pinch of salt

Method:

Blend all of the ingredients together in a food processor.

Press the dough evenly into a 9 in pie plate and bake at 350 for 10-14 min, until firm and starting to brown.

Cool the crust completely and then add  the above pie filling.

Refrigerate the pie for at least an hour before serving.

When it’s time for pie, whip up 6-8 ounces of fresh cream.

Cover the top of the pie completely with the whipped cream and top with chopped roasted nuts and maybe even some chopped dark chocolate.  Sugar free has never tasted this good!

Yes please!

Yes please!

Almond Tea Cookies or Pie Crust

These sweet little cookies can be made many different ways, including into pie crust!  Easy and quick to make, these are nice afternoon snack or after dinner treat.

Ingredients:

  • 2 Cups Blanched Almond Flour- I always use Bob’s Red Mill Brand
  • 2-3 Tablespoons unsalted pasture butter, use 2 Tablespoons for pie crust and 3 for cookies
  • 1 large organic farm egg
  • a pinch of salt

Stop right there if you want to make pie crust.

Or

Add any of the following combinations for cookies:

  • a splash of rose water, a sprinkle of cardamom and vanilla stevia to taste- about 2-3 dropperfuls of Whole Foods brand vanilla stevia
  • a teaspoon of cinnamon, a tablespoon of ginger, vanilla stevia to taste
  • lemon  or lime zest and vanilla stevia to taste
My friend Bobbie made these cookies for a tea party, wordy icing optional!

My friend Bobbie made these cookies for a tea party, wordy icing optional!

Method:

Blend all of the ingredients together in a food processor.

For pie crust: press the dough evenly into a 9 in pie plate and bake at 350 for 10-14 min, until firm and starting to brown.  Cool and add pie filling, then bake or refrigerate as called for in your pie recipe.

For cookies: scoop out dough by the tablespoon and form into flattened rounds.  Bake at 350 for 18-22 min, til they are starting to brown lightly.  Enjoy making these simple tea cookies with many different flavorings!

 

 

Updated Egg Salad

I love this new version of  egg salad that Heidi posted on her blog 101 Cookbooks, which if you don’t already rely on it for great recipes, now you know!  This is a nice, light update on a familiar classic, perfect for a new light filled season.

Here’s her recipe, I didn’t want to change a thing!

Perfectly cooked eggs

Perfectly cooked eggs

Ingredients:

6 eggs
1/4 teaspoon salt
1/4 teaspoon pepper

1 small head of radicchio, shredded
1/4 cup chopped fresh dill
1 medium shallot, chopped
3 baby radishes, shaved thin

to serve: little dollop of salted creme fraiche and/or a drizzle of olive oil.

Method:

“Place the eggs in a pot and cover with cold water by a 1/2-inch or so. Bring to a gentle boil. Now turn off the heat, cover, and let sit for ten minutes (a couple minutes longer than I normally do). Have a big bowl of ice water ready and when the eggs are done cooking place them in the ice bath for three minutes or so – long enough to stop the cooking. Crack and peel each egg, then use the big holes on a standard box grater to grate the eggs. Place in a bowl and use your fingers to gently toss the eggs with the salt and pepper. At this point you can add whatever you like to the salad – I tossed in shredded radicchio, fresh dill, shallots, and shaved baby radishes. Serve topped with tiny dollops of something creamy – like creme fraich or plain yogurt, and a drizzle of olive oil. Just a bit of each so you don’t weigh it down.”

Serves 2-4.

Prep time: 5 min – Cook time: 10 min

Serve this salad on top of homemade flax crackers or store bought flax crackers!

Buttermilk Biscuits

Comfort foods can be healthy foods: These grain free buttermilk biscuits will leave you feeling full without the sugar crash or carbohydrate cravings from traditional wheat biscuits.   Wheat is a common allergen, we all know that but did you know that  some people report dramatically lowered seasonal allergy symptoms from eliminating wheat?  Tell your friends!

High quality eggs, buttermilk and butter or coconut oil make these a great source of brain food and lasting energy-perfect for an afternoon snack!  The flours, flax and buttermilk are available locally at Berkshire Organics, Guido’s and the Berkshire Coop Market.  These are perfect for brunch: as a base for eggs benedict.  Or  a dessert topped with creme fraiche and a few blueberries or how about biscuits and gravy?  Yum! Set your oven to 425 and get baking!

First, mix together your dry ingredients, making sure to break up any lumps.

  • 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon fine grain salt
  • 2 Tablespoons almond flour- Bob’s Red Mill makes a superior almond flour.
  • 2 Tablespoons finely ground flax
  • 3/4 cup coconut flour

Once your dry mix is thoroughly combined:

  • add 6 Tablespoons (a heaping 1/3 cup) of cold coconut oil or cold, unsalted pasture butter, broken up into small chunks.

Cut the fat into the dry mix using a pastry cutter until you get a pea sized meal.  Stop combining before it starts to clump together into a ball.

Crumbly flour and butter mixture.

Crumbly flour and butter mixture.

Combine in a separate bowl:

Whip the egg into the buttermilk.

Evan's Cultured Buttermilk is great to bake with.

Evan’s Cultured Buttermilk is great to bake with.

Pour the wet mixture into the dry and fold to combine.

Finished batter resting for a few minutes. The batter will be very wet, but as it sits for a few minutes the coconut flour will fully absorb the excess liquid. Line a baking sheet with parchment paper and scoop out biscuits, I have used 1/4 cup measure as well as an ice cream scoop.  Make them as big – 8 biscuits- or as small – 16 biscuits- as you like.  Use your hands to flatten them a bit into shape. Bake for 18-20 minutes- til browned and set. Eat immediately or let cool completely and keep in an air tight container in the fridge.

Snack time: creme fraiche and warm biscuits!

Snack time: creme fraiche and warm biscuits!

Very Vanilla Cake with Chocolate Frosting

My friend Bobbie found this recipe on the world wide web, if it’s yours, please send me a link so I can give credit!

Happy Birthday!

Happy Birthday!

Bobbie and I made this as a birthday cake for her boyfriend and I made it again for my Dad’s birthday last month.  This recipe is for a moist, springy, not too sweet cake and it was a big hit with everyone.  No one seemed to notice it was mostly sugar and carbohydrate free, perfect if your dad has diabetes and you want to make him a birthday cake he can healthfully enjoy!  Yes there is some apple sauce in the cake, and, no apples are not on the Candida diet but they also do not contribute a lot of sugars to the over all cake. The apple sauce adds a lot of moisture and contributes to the texture of the cake. I would recommend having a slice and sharing (or freezing) the rest.  The chocolate frosting is just melted chocolate with heavy cream aka ganache.  I have been trying out stevia sweetened chocolate with erythritol (sugar alcohols fermented from non gmo corn) and so far Coco Polo is the winner in the dark chocolate category.  It’s nice to know when I get a chocolate craving I can satisfy it without creating more sugar cravings.

Ingredients for One 9 in Round Cake:

  • 1 cup coconut flour
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon sea salt
  • 8 large eggs
  • 2/3 cup coconut oil (or butter)
  • 4 tablespoons coconut milk or other milk
  • 2 tablespoon vanilla extract
  • 1/2 cup apple sauce
  • Stevia to taste

Method

Preheat your oven to 350 degrees.  Grease and then line the bottom of a 9 inch round pan with parchment paper.  I used a spring form pan.

Sift the coconut flour into a bowl and then combine with the rest of the dry ingredients.

IMG_20130922_112054

In a separate bowl, beat the eggs until frothy.  Add the room temperature (soft or liquid) coconut oil, beat well, then add the rest of the wet ingredients.

Add the dry ingredients and mix well to combine.  Add the stevia, a dropperful at a time until the batter tastes sweet to your liking.

Pour the batter into the prepared pan and bake until a toothpick or knife inserted into the center of the cake comes out clean- about 30 minutes.

IMG_20130922_121204

Cool completely before frosting.

Chocolate Ganache

If you are looking for a more in depth how to, try this!

IMG_20130922_105818

Ingredients:

1/2 cup of heavy cream

4 oz of dark chocolate

a pinch of salt

Method:

Coarsely chop the chocolate and place in a bowl.

Warm the cream just barely to a boil over medium high heat.

Pour the heated cream over the chocolate and salt.  Let sit for 10 minutes, do not stir!

After 10 minutes, stir with a whisk to emulsify.  Be sure to scrape the bowl with a spatula to incorporate everything.

Spread slightly cooled ganache on a cooled cake and then refrigerate til serving.

OR

Let the ganache cool for an hour, stirring several times in between to keep it smooth.  Then beat on high with a mixer til it’s fluffy.  Frost with a knife or use in a pastry bag.

IMG_20130922_193245

Served with whipped cream, of course!

Served with whipped cream, of course!

Arugula Pesto Dinner

Sliced tomatoes, arugula pesto, feta cheese and flax bread for dinner!

Sliced tomatoes, arugula pesto, feta cheese and flax bread for dinner!

With so much fresh produce exploding out of gardens everywhere it’s easy to create interesting, healthy, veggie based meals.  My dad recently harvested a whole bunch of arugula.  He used it as the base for ‘Salad Lyonnaise‘, in place of the traditional frisee, yum!  And I decided to turn the bunch he gave me into a spicy pesto.  Eaten with sliced garden tomatoes, crumbled feta cheese and flax bread, this is a filling meal perfect for al fresco dinning.  I saved all my left over ingredients in glass containers, so it was easy to replicate the next night.

Arugula is full of vitamin A, K, folate, can help guard against cancer and is good for your brain too!  You can use the following ingredients as a guide and enjoy this pesto on flax crackers, flax pizza, as a spread on sandwiches, a dip for crudities, grilled fish…pretty much everything!

Ingredients:

  • arugula
  • garlic cloves
  • extra virgin olive oil
  • fresh lemon juice, optional: zest the lemon first, then add juice to taste
  • salt
  • grated romano or similar hard cheese
  • walnuts

Method:

Pesto is the perfect food for just using what you’ve got and don’t worry about measuring anything.  It’s hard to go wrong, but if you need some numbers to help you out, I go with about 50% greens and 50% nuts, cheese and olive oil with small amounts of lemon, garlic and salt. I use my food processor but I bet you could use a blender as well.

Start with the nuts and the garlic cloves, use as many as you like, and pulse together until you’ve got fine bits.

Then add the arugula, enough olive oil to cover it well, and pulse again to combine.  You can also add parsley or basil, or both, as a compliment to the spicy, bitter arugula.

Add some grated cheese and lemon juice.  Blend well and taste.

Add salt to taste, more cheese or nuts, basically, at this point I start tasting and adding a little more or a lot more of whatever ingredient seems to be lacking.  And I want the consistency to be thick and smooth, so olive oil is key!  You can add lots of oil and lemon juice to make this pesto into more of a thin dressing for a fresh garden salad.  Or keep it thick and use it as a dip or spread.

Better Than Butterfingers

Here is a little update to the Raw Bars  recipe I put up almost 2 years ago.  I can’t believe how long it’s been since I started this blog.  I have collected so many recipes and am really looking forward to finishing my cookbook called, of course, The Candida Diaries- A Holistic Cookbook.  I have made it to the final editing stages after I put my foot down, no more new recipes!  Those are going into a separate, as yet unnamed, cookbook file.  Along with this one, which I think will become one of your favorites.  My friend Bobbie taste tested these for me, she says they are just like the Butterfingers candy but better, and healthier too!

Ingredients:

1 cup roasted, salted peanuts

1/2 cup ground flax seeds

1/2 cup unsweetened coconut flakes

1/2 cup peanut butter- I used chunky

1/4 cup coconut oil- very soft to liquid

1 and 1/2 dropperfuls of vanilla stevia- I used Whole Foods brand liquid Stevia with vanilla

Method:

Add all the ingredients to a food processor fitted with a steel blade and pulse to combine.

Taste and adjust the sweetness and vanilla.

Press into an 8×8 glass pan.  Cover and refrigerate for at least an hour.

When the bars are set you can cut them up into squares.

Eat them cold, they get very soft at room temperature!

Alternatively, crumble cold bars over thick, tart yogurt for breakfast or dessert.

Previous Older Entries