Grain-Free Pumpkin Pancakes
Herbal Tea Infusion
Ingredients
Zucchini Ribbons and Summer Sauce
Adapted from Practical Paleo
Makes 2 GP servings
Makes 2 GP servings
Ingredients
2 eggs ( 1 egg + 2 whites if wanting to lower the fat content)
1/4 cup canned pumpkin
1/2 tsp pure vanilla extract
1 tablespoon maple syrup (optional)
1/2 tsp pumpkin pie spice + 1/2 tsp cinnamon
1/8 tsp salt + 1/8 tsp baking soda
coconut oil
2 eggs ( 1 egg + 2 whites if wanting to lower the fat content)
1/4 cup canned pumpkin
1/2 tsp pure vanilla extract
1 tablespoon maple syrup (optional)
1/2 tsp pumpkin pie spice + 1/2 tsp cinnamon
1/8 tsp salt + 1/8 tsp baking soda
coconut oil
Whisk eggs, pumpkin, vanilla, and maple syrup together. Sift spices and baking soda into the wet ingredients. Melt a small amount of coconut oil over medium heat and allow it to lightly spread over the pan. Spoon batter in skillet to make pancakes of your desired size. When bubbles appear, flip once to finish cooking. Serve with some yogurt for a nice breakfast or can also be great as a snack.
Strawberry Cashew Coconut Smoothie
6 oz coconut water
1/8 cup coconut milk (see note below**)
1/8 cup coconut milk (see note below**)
1/2 package of Peter Rabbits Strawberry Banana Blend and 1/2 tablespoon of cashew butter OR
*1/2 banana, 2 strawberries and a few raw cashews (3-4)
1 scoop of vanilla protein powder (optional)
This fruit puree can be found at many stores, including Starbucks now! If you can't find this particular one, try another fruit puree, juice your strawberries if possible, or just use 1/2 of a banana for a Banana Cashew Coconut Smoothie.
*1/2 banana, 2 strawberries and a few raw cashews (3-4)
1 scoop of vanilla protein powder (optional)
This fruit puree can be found at many stores, including Starbucks now! If you can't find this particular one, try another fruit puree, juice your strawberries if possible, or just use 1/2 of a banana for a Banana Cashew Coconut Smoothie.
*These items only use with Blendtec/Vitamix
**Some do better with liquid fats. If unsure, start by trying 1/4 cup light coconut milk instead.
Blueberry Banana Pancakes
Ingredients
1/2 cup corn flour
1/4 cup pure cane sugar
1 1/4 tsp baking powder, 1/4 tsp baking soda, 1/4 tsp salt
1 cup plain yogurt diluted with 1/4 cup water (I used Green Valley Lactose Free)
4 Tbsp coconut oil and/or butter
2 egg yolks + 2 egg whites separated
1 tsp finely grated lemon zest
1/2-1 cup blueberries, frozen or fresh (added during cooking for those without GP)
Blueberry Banana puree (Earths Best or Gerber Grabbers)
Pure Maple Syrup
Mix dry ingredients and wet ingredients (minus egg whites) in two separate bowls with whisk. Pour wet over dry and gently whisk until just combined. Beat egg whites until there are peaks, stiff but not dry and fold into batter.
Heat large skillet over medium heat and allow to warm. Lightly spray with oil or spread enough to just moisten pan. Drop in 1/4 scoops of batter, adding blueberries to some for others, and allow to cook long enough to lightly brown bottom, until edges just begin to form (about 2-3 minutes). Flip and cook another 1-2 minutes, until golden. Place in oven at 200 degrees to keep warm while finishing batch.
Serve and top yours with a swirl of blueberry banana puree and pure maple syrup.
1 pancake has approximately the following: 3 g protein 4.5 g fat 1.5 g fiber
Enjoy the sweet and nourishing flavors of a satisfying breakfast!
1 bag Traditional Medicinal Ginger Aid
1 bag Lemon Ginger
1 bag of Yogi Echinecea Immune Support
A bit of sweetener such as maple syrup or unrefined sugar of choice
Brew for 10-15 mintues in a teapot, two times for a stronger flavor. Pour over ice into a pitcher and cool. Garnish by rubbing a stalk of apple mint (or mint of choice) and lavender flowers in your plams to release the oils and drop into tea.
Zucchini Ribbons and Summer Sauce
Makes 4-6 servings
Ingredients
4-5 medium zucchini
1 Tbsp olive oil
1 tsp dried oregano
1/2 tsp sea salt
1/4-1/2 cup vegetable or chicken broth (optional for sauce)
Preheat oven to 375. Wash zucchini and begin by chopping off the rough end. Peel dark, outside layer first and discard. Next, peel long, thin ribbons and stop when seeds begin to appear. Continue to work around until all that is left is the seeded, middle part. Once each one is finished, place ribbons in a small baking dish. Drizzle with olive oil and mix in seasonings, cover with foil and allow to cook for 30 minutes, softly stirring half way through. The zucchini will release its own juices and create a steam that seals in the flavors.
*Excellent as a side dish but can also be made into a smooth, creamy sauce. Just add broth, a little at a time, in blender until desired consistency is achieved. This is a wonderful addition to pasta, rice, baked potato, on fish/chicken or even on it's own. Freeze any leftover in ice cube trays to save and add to soups for a rainy day.
*As with any new food, remember to try in small amounts at first and slowly incorporate into your diet.
Coconut Ginger Sauce with Cilantro
4 servings
Photo credit to Gina's Recipes at www.skinnytaste.com
1 can lite coconut milk
1/3 cup chicken broth
1 tsp fish sauce (optional)
1/2 tbsp of sugar or sucanat
2-3 tsp of finely chopped ginger root
1 cup diced sweet potato or carrot
2 tbsp finely chopped cilantro
Cooked chicken or shrimp*
In a deep saucepan bring the first 5 ingredients to a simmer over medium heat. Add in diced vegetable and cook until fork soft. Place the chicken/shrimp into sauce, heat through and serve by itself or over a small bowl of white rice, quinoa or noodles.** Top with chopped cilantro and enjoy!
*This is for convenience but can also be cooked through while simmering sauce for more flavor!
**If on a soft foods diet, try pureeing and sipping slowly over an hour. If mixing soft and solids, puree finished recipe and then serve over soft rice.
Creamy and Delicious Almond Milk
Ingredients
4-5 medium zucchini
1 Tbsp olive oil
1 tsp dried oregano
1/2 tsp sea salt
1/4-1/2 cup vegetable or chicken broth (optional for sauce)
1 tsp dried oregano
1/2 tsp sea salt
1/4-1/2 cup vegetable or chicken broth (optional for sauce)
*Excellent as a side dish but can also be made into a smooth, creamy sauce. Just add broth, a little at a time, in blender until desired consistency is achieved. This is a wonderful addition to pasta, rice, baked potato, on fish/chicken or even on it's own. Freeze any leftover in ice cube trays to save and add to soups for a rainy day.
*As with any new food, remember to try in small amounts at first and slowly incorporate into your diet.
Coconut Ginger Sauce with Cilantro
4 servings
 |
| Photo credit to Gina's Recipes at www.skinnytaste.com |
1 can lite coconut milk
1/3 cup chicken broth
1 tsp fish sauce (optional)
1/2 tbsp of sugar or sucanat
2-3 tsp of finely chopped ginger root
1 cup diced sweet potato or carrot
2 tbsp finely chopped cilantro
Cooked chicken or shrimp*
In a deep saucepan bring the first 5 ingredients to a simmer over medium heat. Add in diced vegetable and cook until fork soft. Place the chicken/shrimp into sauce, heat through and serve by itself or over a small bowl of white rice, quinoa or noodles.** Top with chopped cilantro and enjoy!
*This is for convenience but can also be cooked through while simmering sauce for more flavor!
**If on a soft foods diet, try pureeing and sipping slowly over an hour. If mixing soft and solids, puree finished recipe and then serve over soft rice.
Instructions:
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2. Drain water and peel/rub skins off. This is easier than it sounds! At room temperature the skins rub right off. Note: This step is not necessary but will give the milk a much cleaner flavor
| Soaked overnight |
3. Place almonds in blender/magic bullet, double the amount of water and blend until well processed. 
5. Add 1/2 tsp vanilla and a dash of salt. If you prefer sweetened a small amount of maple syrup. Warmed with grated nutmeg is also delicious at bedtime!
6. Cover with tight lid and refrigerate up to 2 days.
Almond Gingerbread Cookie Cutouts
Mix the following dry ingredients with whisk in a bowl.
1 3/4 cups almond flour (Bob's Red Mill is my favorite)
1 1/4 cup sweet rice flour
1/2 tsp baking soda
1/2 tsp salt
1 tsp cinnamon
1 1/2 tsp ground ginger
1/8 tsp nutmeg
Using a mixer beat the sugar and butter/oil until well combined. Add remaining and beat until just incorporated.
1 cup Sucanat
1/4 cup molasses*
1/2 cup of softened butter or coconut oil (I combine 1/4 cup each)
2 egg whites
2 tsp vanilla
Dough works best if refrigerated for a minimum of 2 hrs or overnight. Using a rolling pin roll out dough until about 1/4 inch thick. Use your favorite cookie cutters and a thin spatula to place onto baking sheet lined with parchment paper. Bake at 350 degrees for 10-12 minutes.
Transfer to wire rack to cool before icing and decorating.
My favorite topping is candied ginger (try Ginger People) cut into small pieces, extra GP friendly!
*To make it more FODMAP friendly feel free to substitute maple syrup or additional Sucanat.
Icing
Using a food processor or coffee grinder blend 1 cup Sucanat until finely grounded. Mix with 2 tsp vanilla almond milk. If using regular milk add 1 tsp of vanilla.
Gluten Free Gingerbread Cookies
Mix dry ingredients
2 1/4 cups Namaste Foods Perfect Flour Blend
1/2 tsp baking soda
1/2 tsp baking powder
1/2 tsp salt
1 tsp cinnamon
1 tsp ground ginger
1/8 tsp nutmeg
Beat wet ingredients starting with sugar/flour then slowly adding rest until just combined.
1/4 cup softened butter or coconut oil
3/4 cup Sucanat
1/4 cup molasses
1 large egg white
Cover and chill dough for at least one hour. Roll to about 1/4 inch thick and using favorite cookie cutters cut out shapes and place on parchment lined baking sheet with thin spatula.
Bake at 350 for 8-10 minutes, depending on whether you prefer them chewy or crispy.
Let cool completely on wire rack before icing.
Follow above recipe for icing and decorate to your hearts desire!
Comforting Congee
This simple rice soup is easily digested and assimilated and in China is traditionally eaten as a breakfast food. Ingredients are chosen for their specific medicinal properties. The chicken and bone, for example, builds strength and are especially good for wasting illnessess and injuries. The ginger and cumin all boost flavor and aid digestion plus each offers other medicinal properties.Congee is easy to make in a crock pot. Put up the soup before going to bed and awaken to this satisfying porridge. (Or, put it up before going to work and the soup will be ready when you come home.)
Ingredients
4 cups chicken or vegetable stock
1/2 cup jasmine or basmati white rice
1 slice ginger root
1 green onion, chopped (white part goes in the congee; save green part for topping if you can tolerate)
1/2 teaspoon salt
1/4 teaspoon ground cumin
GP-friendly vegetable(s) of your choice (chopped carrots, sweet potatoes, mushrooms, etc.)
4 cups chicken or vegetable stock
1/2 cup jasmine or basmati white rice
1 slice ginger root
1 green onion, chopped (white part goes in the congee; save green part for topping if you can tolerate)
1/2 teaspoon salt
1/4 teaspoon ground cumin
GP-friendly vegetable(s) of your choice (chopped carrots, sweet potatoes, mushrooms, etc.)
Directions
Stir all ingredients in slow cooker and cook on low overnight for breakfast or during the day for dinner. I like to add an egg in the morning with green onion, a bit of soy sauce or coconut aminos and a tsp of coconut oil. You could also add more water and a bone-in chicken breast as a full meal for dinner! If there is leftover chicken, turkey or white fish they are great add-ins afterwards.
Stir all ingredients in slow cooker and cook on low overnight for breakfast or during the day for dinner. I like to add an egg in the morning with green onion, a bit of soy sauce or coconut aminos and a tsp of coconut oil. You could also add more water and a bone-in chicken breast as a full meal for dinner! If there is leftover chicken, turkey or white fish they are great add-ins afterwards.
Ginger Butternut Squash Soup
1. Roast squash whole in oven at 350 for 1 hour, let cool, scoop out flesh. You can also use other winter squash, carrots or a blend of both.
2. Add to blender with broth*, and sliced fresh ginger or jarred.
Optional: Top with a small amount of yogurt, coconut milk or Ginger People crystallized chips.
*For the most nutrient dense soup make your own broth. A whole chicken or chicken breast simmered in crock pot for 12-24 hours, or beef marrow bones for 12 hours. In the beginning add a tablespoon of apple cider vinegar to leach all the nutrients and minerals off the bones. I also like to add 1-2 chopped carrots. By simmering it over time it creates a gelatin broth filled with essential proteins, vitamins and minerals that can be so good for anyone needing extra nourishment. For details see here.
1/2 cup vanilla almond milk
1/4 cup coconut or lite coconut milk
1/2 ripe banana
1 fresh date*
1 fresh date*
1 T almond butter (if tolerable)
1/8 teaspoon each of cardamom, cinnamon and nutmeg
*Vanilla protein powder of choice optional
Blend all ingredients together and serve immediately.
*Avoid if you are sensitive to FODMAP's.
The date should be soaked in hot water to remove the skin with added fiber which. Remove pit and add to blend.
Blend all ingredients together and serve immediately.
*Avoid if you are sensitive to FODMAP's.
The date should be soaked in hot water to remove the skin with added fiber which. Remove pit and add to blend.
