Tag: grain-free

Grain-Free Sourdough Bread (Paleo, Keto Cycling, High Protein)

Grain-Free Sourdough Bread (Paleo, Keto Cycling, High Protein)

This is a recipe that has been in flux for a few years now… and this version boasts higher protein, fewer carbs & more dietary fiber. I beefed up the psyllium husk in this so it’s not quite as heavy as past iterations.  The more 

Keto Flourless Brownies

Keto Flourless Brownies

I have been on the hunt for delectable, fudgy brownies… all my life to be honest. I am a fan of very dark, bittersweet chocolate and not at all a fan of milk chocolate so I have been known to make these with only 1/2 

Protein Breakfast Berry Cobbler

Protein Breakfast Berry Cobbler

A friend gave me the idea recently to make a breakfast friendly cobbler.  She sent me a recipe from @reallifenutritionist but as I can’t do oats or flour or sugar because of gluten-cross reactivity and fructose intolerance, this one is grain-free & sugar-free.  You can sub maple syrup or maple sugar if you prefer more natural sugars.  To say it went over well would be an understatement, but I will say I am not personally a fan of very sweet things and it satisfied me as well.  That being said, you can always sweeten it up a bit, but as I’m going for the protein and easy breakfast for kids or when family is in town… I let the berries work their magic.

If you want to make it paleo, cut in cold coconut oil in place of butter.  You can add a dab of ghee too to get back some of that buttery flavor.  You can also sub in plums, apples, peaches or whatever is in season that you enjoy!

Protein Breakfast Cobbler

Brenna May
This is an easy dish that doubles as a dessert if you want it that way, but it’s great to make the night before and chill to serve at breakfast when you’re busier. It’s full of protein and healthy fats and is surprisingly filling. I like to serve it with A2 yogurt either by itself or mixed with Paleo Protein (what my daughter’s call “breakfast pudding”)
Prep Time 10 minutes
Cook Time 35 minutes
Course American, Breakfast, Dessert
Cuisine American
Servings 6 People

Equipment

  • pastry cutter

Ingredients
  

  • 6 c berries I used blackberries & blueberries
  • 1/4 cup chia seeds
  • 1/4 cup allulose Rx Sugar
  • 1 c Blanched almond flour
  • 2 scoops heaping 1/2 cup paleo vanilla protein powder
  • 1/4 tsp salt
  • 1/4 tsp cinnamon
  • 6 tablespoons room temp butter grass fed

Instructions
 

  • Preheat oven to 350°F
  • Butter the bottom and sides of a 9x12 baking pan and set aside.
  • In a separate bowl, mix almond flour, protein powder, salt and cinnamon. Cut in the cubed butter with a pastry cutter until just combined. It should be loose and easy to sprinkle & spread without it being “pancaked”.
  • Add the berries, chia seeds & allulose to the pre-buttered pan and gently combine and level.
  • Scatter the almond flour protein topping carefully over the pan and spread gently.
  • Bake at 350°F for 25 min in a convection/fan oven or 35 min in a conventional oven.
  • Let cool a bit before serving or chill overnight and enjoy!
Keyword gluten free, grain free
Tried this recipe?Let us know how it was!

 

 

Keto Paleo Pumpkin Bread (Banana, Apple)

Keto Paleo Pumpkin Bread (Banana, Apple)

This has become a family favorite and was adapted from a Healthy Recipes Blog recipe. I made a few changes, including ditching Stevia as it’s not always as clean as I would like due to it’s processing and is also used as birth control in 

Cassava Sourdough (Paleo, AIP, Keto Cycling)

Cassava Sourdough (Paleo, AIP, Keto Cycling)

I love artisan sourdough.  I was able to tolerate Einkorn over all others until I developed Hashimoto’s and needed to go completely grain free.  I have done keto, paleo, whole30 and even full carnivore to heal my gut when my health has dipped to its 

Cultured Coconut “Sourdough” Keto Bread

Cultured Coconut “Sourdough” Keto Bread

Well it’s official. Actually it has been official for over a month but being the introverted lady that I am I have only recently felt ready to share. After a battery of blood tests I have been diagnosed with Hashimoto’s Disease, which is actually quite a common Autoimmune disease amongst women over 35. I have a dear friend who was diagnosed with it about a year ago while she was in Nursing School. I was misdiagnosed upon my return from Ireland by a different practitioner and after struggling with symptoms for a couple years now I finally paid a visit to a Naturopathic Doctor whom I trust and who has helped me in the past. He also ran a food allergy panel, for which I am eternally grateful as it came back with some totally unexpected (and some expected) results. The big one on the list was ginger, which was so heartbreaking that I literally had to cry it out one night. Goodbye Thai food, Kimchi, Ginger Beer, Gingerbread and every other thing I love that has ginger in it. Which as it turned out seemed to be contained in half my pantry. My other allergies included beef, cows milk & whey, cheddar cheese, chicken egg whites and yolks, LETTUCE (what the heck?!), bananas, pineapple, tomato, lima beans (who cares, really) almonds, and mild allergies to broccoli and brussels sprouts. I already know I have severe issues with sugars any oils that are not extra virgin, cold pressed olive oil, coconut oil and avocado oil so let me tell you… going to a restaurant us FU-UN. Lol. Can you tell that was a joke? Totally not fun. I had one visit recently that resulted in literally numbing pain (as in I couldn’t feel my arm) and another result that I don’t mind talking about but most readers would find it a bit TMI. On the bright side, I can still have organic grass fed butter and ghee and now have a fantastic excuse to eat seafood, which I have missed since having a family. Yay for me!

So there you are… this will slightly change the type of recipes I will be blogging but I still plan to post some cultured things that I am comfortable feeding my family, such as my sourdough einkorn pizza crust and other non-inflammatory for normal people family friendly recipes. My kids have been begging me to create a kids cooking channel on YouTube so that may be a good venue. What do you think?

Recently I posted a recipe for Cultured Sourdough Keto Bread. This is a nut free and dairy free version of that. One of the things I have missed most on Kauffman and Keto and now AIP Keto is sourdough bread, so I did some substitutions and used coconut milk kefir to culture or “sour” the loaf.

Personally, I love the result. These breads are best toasted but they are still pretty satisfying after they have cooled a bit from baking. If you try to cut into them straight out of the oven on the other hand you will end up with a ball of goop. I recently used it to roll out for my pizza crust now that Dr. Berg’s Cauliflower Pizza Crust is no longer an option. Next time I will shape it into a crust before I let it sour but otherwise it was fantastic.

Cultured Coconut “Sourdough” Keto Bread

(Adapted from Dr Berg’s Healthiest Bread in the World)

Ingredients:

  • 1/4 cup ground flax meal
  • 1/2 cup coconut flour
  • 1 cup arrowroot flour
  • 1 tsp sea salt
  • 2 tsp active dry yeast
  • 2 tbsp very finely ground chia seed
  • 2 tbsp organic psyllium husk powder
  • 1/3 cup filtered or well water (no chlorine)
  • 1 cup coconut milk kefir (cow or goat milk kefir is okay if you can tolerate dairy)
  • 2 tsp coconut sugar or maple syrup (sugars are consumed by the yeast)
  • 1 Tbsp Avocado oil or Extra Virgin Olive Oil for coating

Method:

1. In a large bowl, whisk together the golden flaxseed meal, arrowroot flour, coconut flour, and sea salt.

Dry ingredients.
Dry ingredients combined.

2. Place yeast and maple syrup or coconut sugar in 1/4 cup of warm water. Not too hot or it will kill the yeast. Let it sit for 10 minutes until it foams if using maple syrup (12-15 minutes if using coconut sugar).

Activated yeast, maple syrup & water
Activated yeast, maple syrup and water combined with cultured coconut milk kefir.

3. Stir the finely ground chia and psyllium powder into the yeast mixture with 1 cup coconut milk kefir.  Let it stand for 1 minute to thicken, then whisk.

4. Pour thickened yeast-chia mixture into the dry ingredients and mix with a wooden spoon until thick and fully combined. The dough will be slightly sticky, but workable. Knead for 1 minute.

The wet ingredients in the dry ingredients bowl.
Kneaded dough, ready to sit to rise for an hour or culture for 8-18 hours.

5. Put kneaded dough back into the bowl coated in a bit of avocado oil. Cover with a damp cloth and place in a warm spot to rise for one hour OR leave for 8-12 hours (overnight works) to “sourdough”. I left mine for 18 hours.

6. Preheat the oven at 425°F. Place a pizza stone, cast iron pan, or baking sheet in oven to preheat.  If using a baking sheet I recommend putting a silicone mat or parchment down.  It won’t stick to properly preheated cast iron or pizza stone.

7. You can divide the dough or leave it as a round (boule). Shape into a rounded boule. Brush with egg wash, if desired or spray with avocado oil.  Use a serrated knife to score (cut) the top so the bread separates where you want.

Scored dough

8. Place the dough onto the preheated stone or cooking sheet. Bake for 35-40 minutes. Individual ovens and baking times vary.  I prefer the tap test.  When you can turn it over and tap it and it sounds like a hollow door with browning on the bottom, it’s done.

9. Let it cool on a wire rack for about 30 minutes. When completely cooled, slice and serve or store wrapped in a tea towel in an airtight container. If you cut into it too soon you can have goop rather than bread. I enjoy this as fresh bread with grass fed butter and Vegemite but it performs best toasted or grilled.

About 30 minutes after I took it out of the oven. Just beautiful.

 

Cultured Coconut “Sourdough” Keto Bread

This is a nut free and dairy free version of my Cultured Sourdough Keto Bread. One of the things I have missed most on Kauffman and Keto and now AIP Keto is sourdough bread, so I did some substitutions and used coconut milk kefir to culture or “sour” the loaf. Personally, I love the result. These breads are best toasted but they are still pretty satisfying after they have cooled a bit from baking. If you try to cut into them straight out of the oven on the other hand you will end up with a ball of goop. I recently used it to roll out for my pizza crust now that Dr. Berg’s Cauliflower Pizza Crust is no longer an option. Next time I will shape it into a crust before I let it sour but otherwise it was fantastic.
Prep Time 30 minutes
Cook Time 30 minutes
Course Breakfast, Dinner, Lunch, Side Dish
Cuisine American, European
Servings 1 Boulé

Equipment

  • Bowl
  • Cast iron pan, pot or pizza stone

Ingredients
  

  • 1/4 cup ground flax meal
  • 1/2 cup coconut flour
  • 1 cup arrowroot flour
  • 1 tsp sea salt
  • 2 tsp active dry yeast
  • 2 tbsp very finely ground chia seed
  • 2 tbsp organic psyllium husk powder
  • 1/3 cup filtered or well water no chlorine
  • 1 cup coconut milk kefir cow or goat milk kefir is okay if you can tolerate dairy
  • 2 tsp coconut sugar or maple syrup sugars are consumed by the yeast
  • 1 Tbsp Avocado oil or Extra Virgin Olive Oil for coating

Instructions
 

  • In a large bowl, whisk together the golden flaxseed meal, arrowroot flour, coconut flour, and sea salt.
  • Dry ingredients.
  • Dry ingredients combined.
  • Place yeast and maple syrup or coconut sugar in 1/4 cup of warm water. Not too hot or it will kill the yeast. Let it sit for 10 minutes until it foams if using maple syrup (12-15 minutes if using coconut sugar).
  • Activated yeast, maple syrup & water
  • Activated yeast, maple syrup and water combined with cultured coconut milk kefir.
  • Stir the finely ground chia and psyllium powder into the yeast mixture with 1 cup coconut milk kefir. Let it stand for 1 minute to thicken, then whisk.
  • Pour thickened yeast-chia mixture into the dry ingredients and mix with a wooden spoon until thick and fully combined. The dough will be slightly sticky, but workable. Knead for 1 minute.
  • The wet ingredients in the dry ingredients bowl.
  • Kneaded dough, ready to sit to rise for an hour or culture for 8-18 hours.
  • Put kneaded dough back into the bowl coated in a bit of avocado oil. Cover with a damp cloth and place in a warm spot to rise for one hour OR leave for 8-12 hours (overnight works) to “sourdough”. I left mine for 18 hours.
  • Preheat the oven at 425°F. Place a pizza stone, cast iron pan, or baking sheet in oven to preheat. If using a baking sheet I recommend putting a silicone mat or parchment down. It won’t stick to properly preheated cast iron or pizza stone.
  • You can divide the dough or leave it as a round (boule). Shape into a rounded boule. Brush with egg wash, if desired or spray with avocado oil. Use a serrated knife to score (cut) the top so the bread separates where you want.
  • Scored dough
  • Place the dough onto the preheated stone or cooking sheet. Bake for 35-40 minutes. Individual ovens and baking times vary. I prefer the tap test. When you can turn it over and tap it and it sounds like a hollow door with browning on the bottom, it’s done.
  • Let it cool on a wire rack for about 30 minutes. When completely cooled, slice and serve or store wrapped in a tea towel in an airtight container. If you cut into it too soon you can have goop rather than bread. I enjoy this as fresh bread with grass fed butter and Vegemite but it performs best toasted or grilled.
Keyword aip, bread, keto, paleo, sourdough
Tried this recipe?Let us know how it was!
Instant Pot Tuscan Kale & Butternut Squash Stew (Paleo & Vegan)

Instant Pot Tuscan Kale & Butternut Squash Stew (Paleo & Vegan)

  Winter is coming.  With it the prices on a lot of greens have gone up or simply the greens themselves do not last like they do in the summer.  Beside that, soups and stews are much more appealing once the weather turns and we