DIY Dairy Free Yogurt

Since I cut back on cow dairy (to help my eczema) I really missed yogurt but coconut yogurt is expensive. So  I make my own, it saves me about 50 cents a serving, takes just 3 ingredients, and has the texture and tang of dairy yogurt with that one-of-a-kind, subtle sweetness that coconut milk brings. And it's even better with some Strawberry Rhubarb jam from Rachel's Texas Kitchen swirled in

All you need is a yogurt maker, three 400 ml  (13.5 oz) cans of Aroy-D coconut milk, a probiotic capsule (I use Young Living Life 9 with 17 billion active cultures), and 1 tsp cane sugar or 1 Tbsp pasteurized honey.  Be choosy on the coconut milk - some are too thin or get their texture through additives.  Aroy-D  is nice and thick, without the junk. Good alternatives are Savoy Coconut Cream or Whole Foods 365 full fat. 

NOTE: with other, thinner brands I have had to add a vegetable-based gelatin powder to the recipe in order to get the right consistency, such as Agar Agar Powder.  Link for how to do that  - https://bit.ly/3PGGR3B

Step#1: Put the canned coconut milk in the fridge overnight

Step #2: Scoop out the thick coconut cream (the clear liquid will save in the fridge for 2-3 days for smoothies, chia puddings, and curries or you can freeze it)

Step #3: Add contents of probiotic capsule and sweetener (it’s quite thick at this point)

Step #4: Pour into glass jars and set it as directed for your maker (makes about 4 cups of yogurt)

Step #5: When time is up, refrigerate for  6 hours -  It may have a small amount of separated coconut water and appear ‘cracked’ in places–this is normal and it will get creamy when you stir it up (and trust me on the jam add-in YUM!)

Gluten Free and GOOD!

For my friends that can't do gluten (or just want a healthy pancake).  I bought some buckwheat flour in bulk which is NOT a form of wheat (it's not a cereal or a grass) and is VERY high in minerals too.  I did some tweaking to get a buckwheat pancake that was fluffy and had NO added salt.  Husband's stunt pancakes pictured - I had my pancake with 1/2 a sliced banana and a smear of almond butter and a scrambled egg before my workout.  So tasty.

 Buckwheat Pancakes

1 cup plus 1 Tablespoon buckwheat flour (I get mine from War Eagle Mill - a grist mill in Arkansas that ships, but Bob's Red Mill makes a nice one)

1 Tablespoon Hain Sodium Free Baking Powder (OR 1 tsp each, baking powder & baking soda plus 1/4 tsp salt)

1 Tablespoon coconut sugar 

a small dollop of olive oil (a generous teaspoon)

1 cup goat milk kefir (or cow kefir) plus 1/4 cup water (you can use  buttermilk but the kefir makes them extra light)

1 teaspoon vanilla

2 eggs (regular-sized, not the jumbo ones)

Tips for working with buckwheat pancakes:

For thicker and fluffier pancakes, substitute half whole wheat pastry flour, all-purpose flour,  or Einkorn flour for buckwheat flour if gluten is not an issue. If using a flour blend use only one egg.

 You want a consistency thicker than cake batter but not as thick as brownie batter, so add extra water a Tablespoon at a time if too thick.

Properly preheat your cooking surface (ready when a few drops of water sizzle immediately upon impact). Don’t start too soon, or your pancakes won’t brown and will be difficult to turn. Make sure the griddle is oiled before pouring the batter.

Gently stir the batter before each batch (buckwheat flour tends to separate from liquid).  Don't make large pancakes 1/4 to 1/3 cup batter makes them easier to handle.

If you’re cooking on the stovetop, you may need to dial back the heat a bit over time. Your temperature is too high if the pancakes are browning too quickly on the outside before they are done on the inside. Buckwheat WILL brown up quicker than regular flour so watch your temps.

The pancakes are ready to flip when about 1-inch of the perimeter has turned from glossy to matte.

Buckwheat Blueberry Muffins

 Buckwheat, despite its name, is not actually "wheat" and is gluten-free.  It also makes a very nice blueberry muffin. Just replace equal parts all-purpose flour with finely ground buckwheat flour and there you go (I also used a flax egg and non-dairy "milk" so these were Vegan.

No Salt Added Einkorn Bread Machine Bread

 

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On a sodium-restricted or dairy-free diet?  This no dairy extremely low sodium bread with Einkorn flour makes a great loaf for toast or sandwiches (I love hummus with vegetables).  On its own, it's fairly bland with no salt, but it has a great, soft texture with a crispy crust and it's less than 60 mg of sodium FOR THE WHOLE LOAF!

No Salt Added Einkorn Bread Machine Bread

1 cup WARM water MINUS 1 1/2 teaspoons (about 110 degrees F)

1 tablespoon olive oil

1 1⁄4 teaspoons sugar

1 1⁄4 teaspoons rapid-rise yeast

3 1⁄4 cups Einkorn flour

1 egg white

DIRECTIONS

Combine water and sugar, dissolve sugar.

Add yeast to sugar water.

Put flour, yeast mixture, and olive oil into the breadmaker.

Start the breadmaker on the 2-pound cycle with a plain or French loaf setting on your machine. Einkorn is a flour you don't want to overcook so set crust on "light" or "medium" only.

When ingredients are almost completely combined (about 4 minutes in), pause the machine and add egg white, scraping down the sides of the pan.

When the breadmaker has its first “rest” (at about 15 minutes on mine) scrape down the sides again, adding that to the ball of dough if there is anything sticking to the sides.

Allow breadmaker to complete baking.  

(it was late night so sorry for the poor lighting)

Einkorn Swedish Waffles

These take just a few moments to make, are extremely low sodium (less than 30 mg a waffle) and are low gluten.  Many people who do NOT have Celiac disease but are sensitive to wheat can eat products made with Einkorn flour.  For this batch, I used flour from Young Living.  Jovial also makes an excellent Einkorn flour.

1 1/4 cup Einkorn flour

2/3  cup goat milk kefir (or regular kefir - I just don't digest cow dairy well)

1/3 cup water (add additional Tablespoon if the batter is too thick)

1 tsp. vanilla

1 egg

1 heaping Tablespoon sugar

small dollop of healthy oil (olive, avocado, or coconut)

1 Tablespoon Hain Sodium free baking powder

Mix wet and dry ingredients in separate bowls - combine then stir just until combined.  Use a 1/3 cup measure to fill your Swedish waffle iron.  Makes 5.

Einkorn Bread Machine Sandwich Bread

Have problems digesting modern wheat products? I'm not surprised, most of them are more "frankenwheat" than the grains that grew wild for millions of years. I'm one of those folks and even though I tested negative for Celiac I spent most breakfasts eating around the family table wishing I could have some toast as most heavily processed bread upset my stomach.

Modern wheat has been hybridized through years and years and millions and millions of dollars in research. The goal of hybridization has been to increase yields, fight against plant disease, pests, weather conditions, etc.  In and of itself that's not a bad thing but many are starting to wonder if this long history of hybridization is the explanation for the rising number of people with a high intolerance to gluten.

Try some Einkorn wheat. Einkorn has an entirely different genetic makeup than modern wheat. I get mine now from Young Living, where you can buy it in 2-pound bags. 

Most modern wheat is a hybrid of many different grains and grasses. Einkorn has 14 chromosomes, whereas modern wheat has 42 chromosomes which change the gluten structure.  That is one of the reasons many people sensitive to gluten eat it without any issues at all.  Einkorn is also considered more nutritious than modern wheat, based on the higher level of protein, essential fatty acids, phosphorous, potassium, pyridoxine, and beta-carotene.

Einkorn is the world’s most ancient wheat and the only wheat that’s never been hybridized. Einkorn is a delicious, healthy alternative to modern, mass-market wheat as it was one of the first foods planted, at the birth of agriculture 10,000 years ago. It grew wild for millions of years before that

Einkorn isn’t just rich in history and nutrients, it’s also very flavorful.  Intensive farming stripped most wheat of its taste along with its nutritional value. Go back to nature’s original wheat for a surprisingly pleasant taste that doesn't need a lot of spreads or butter to taste moist and wonderful.

Einkorn is packed with more nutrients, vitamins, and dietary minerals than regular wheat. Einkorn has 40% more protein and 15% less starch than commercial wheat, plus abundant B Vitamins and trace minerals like iron.

However, it does bake up a little differently than regular flour so liquids need to be reduced by 15 - 20%.  That being said there are a lot of recipes online specifically FOR this flour and I tried my first one for the bread machine that made bread just perfect for sandwiches.  I couldn't be more pleased with the texture and taste. My husband used it for his sandwiches for his lunchbox this week and loved it and it made great toast.

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INGREDIENTS

¾ cup (195g) of milk, warmed (about 82-8f degrees F).

½ cup (188g) of water, warmed

2 tablespoons butter, melted

1 tablespoon extra virgin olive oil

2 tablespoons sugar

1¼ teaspoons sea salt

4 cups (480g) einkorn flour

1 ½ teaspoons active dry yeast

INSTRUCTIONS

 I used the Whole Wheat Cycle on my machine, approximately 5 hours from start to finish.

Add the liquids, fats, sugar, and salt to the loaf pan.

Place the flour on top of the liquids.

Make a shallow well in the center of the flour and add the yeast
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Use the Whole Wheat Cycle if you don't have a custom cycle but if you DO have a custom cycle the Jovial folks recommend this: Preheat off, Knead 10 minutes, Rise 1: 45 minutes, Knead 2: 5 minutes, Rise 2: 30, Rise 3: Off, Bake: 50 minutes. Crust: medium or dark.  (*Omit second knead if setting is not available on your machine).

Once the cycle is complete, remove the pan from the machine and allow the loaf to cool for 5 minutes.

Turn out the bread on a cooling rack and allow to cool for 1 to 2 hours before slicing. Slicing warm einkorn bread is not recommended.

Gluten Free and GOOD! Oat Muffins

You know it's good when your husband steals two of these fresh out of the oven and he HATES anything "gluten free".  I didn't tell him they were also oil and butter-free and dairy-free. 

Gluten Free Oat Muffins 

In a small bowl mix:

3 cups oat flour (I used Bob's Red Mill) or make your own with oatmeal and a blender 

1 teaspoon baking soda 

1 teaspoon baking powder

In a larger bowl mix:

1/2 cup honey

1 cup almond milk

2 eggs

1/2 teaspoon vanilla

1/2 teaspoon salt

Blend wet and dry adding a Tablespoon or two of water if batter is too thick.  Let sit a few minutes then place in a 12 tin muffin tin sprayed with non stick spray or use muffin tin liners.

Bake in preheated 350F oven for 14-16 minutes.  Do NOT overbake or they will be crumbly.

I'm WAITING Mom

I'm waiting for my yogurt treat.

Did you notice I was waiting for my yogurt treat?

Still waiting.

Did you notice I'm still waiting?

Heavy sigh.
 

Brigid Update - Watch Out for the Flamingoes!

Sorry I've been offline for a while.  I developed a serious staph infection in my left foot (scratch that went rogue).  I'm on the mend but it's been a tough 8 months with two hospital stays and a couple months on antibiotics which ruined my gut to the point I'm still puking 2 times a day or having dry heaves.  Hang in there everyone.  (and please buy a copy of  my latest anthology

) so I have Chardonnay and chocolate through the winter.  https://www.amazon.com/Writer-Shed-Stories-Vol-Sacrifice/dp/B08L8NGDDX/It?fbclid=IwAR2feb7UCOxP6cRSXFnY6kmTMFeW-xF_xWOGiTLum7EmRHCpEEy9Rlya1f8

Gluten Free Pasta My Husband Will Eat

I've been sick the last week with Cellulitus in my left ankle after a scratch got a bacterial infection.  So my husband has been cooking for me.  The doctor said to eat low fat while on the high doses of antibiotics.  Last night he made a vegan pasta dish with gluten free pasta.

What was the real surprise was the pasta was gluten free and he actually liked he. A lot.  He hates 90% of all gluten free stuff.  It had a great taste and texture and is really high in protein. I can't wait to try their plant based mac and cheese.

https://www.eatbanza.com/collections/pasta

Gluten Free Review - Anna's Yeast Free Bread

Sorry it's been so long since I posted.  Major bathroom remodel going on at the house, 99 year old Dad to care for and work just sort of intervened.  

Today for my two readers :-)  A review of a gluten/yeast free bread mix Anna's.

I've tried other products from Anna and  really liked them (The banana bread is really good)  Some words of advice in making this.  Use a really big bowl.  The bread "mix" is extremely powdery and if you try and mix it in a small bowl a lot of it ends up in the air.   It's also extremely thick and sticky when mixed and placing it in the pan requires some effort and it won't really smooth down (the resultant bread looked very much like the product on the box.

Taste:  I should have added the suggested sweetener (which is optional according to their directions).  It tasted much like a general whole wheat beer bread but without a hint of sweetness, almost slightly bitter when eaten cold.  I had some made as toast for breakfast with some preserves and it was really nice, but eating it plain - I should have added the sweetener.

Texture - Actually very nice.  Sliced easily with a serrated knife, even when warm.

Ingrediants:  tapioca starch,  arrowroot, millet flour, chia flour, chickpea flour, pinto bean flour, navy bean flour, cream of tartar, baking soda, sea salt, xanthan gum (certified soy and corn free).

Cost - $8 - $9.  Not cheap but it does make a nice two pound loaf.

Would I make again - I think I'd  definately try it again with a couple of Tablespoons of sugar added.

Thai One On

NOTE .  You can make this with tofu for a vegetarian version.  The sauce is YUMMY!

I love most southeast Asian dishes, Vietnamese, Thai, Korean.  But finding the ingredients can be a little daunting in some areas. This vegetable-heavy take on Pad Prik which normally uses a specialty curry paste and kaffir lime leaves (not easy to find in our small Polish-owned grocers) turned out pretty good.  Good old Sriracha Thai Chili sauce is the secret.  (the most common brand seen in stores, made by Hoy Fung foods is made in the USA, including the bottles). Oh, and there's something called "fish sauce".

Don't turn up your nose at "fish sauce".  Outside of fresh-caught salmon (and I mean we caught it that morning and grilled it, stuffed with lemon and onion wrapped in bacon and drizzled with teriyaki) and occasional beer-battered Irish Pub fish and chips, I'm not a fish fan.  But I use fish sauce a lot in Southeast Asian and Chinese dishes.  There's a reason it's a staple in Southeast Asian cultures. If you love Caesar salad, you've eaten one of the main ingredients in the dressing.  Anchovies.  For fish sauce, anchovies caught from clear waters and with salt, are fermented in wooden barrels and then VERY slowly pressed to produce this savory liquid  Like Brut aftershave I'd not recommend putting your nose to the bottle for a big whiff, but just a small amount can add a deep richness and depth to a dish (with no "fishy" taste).

If you can, look for Red Boat Fish sauce on the internet, (just google it)  because most of the ones in the grocery are full of additives, wheat protein, chemicals, and MSG.  Red Boat Fish sauce is gluten-free and is really tasty.

For the marinade

2 TBS fish sauce
2 TBS light oil peanut or vegetable oil

1 Tablespoon honey (or light brown sugar)
1 Tablespoon soy sauce

2 teaspoons ground coriander  (you might try ginger if you can't find coriander)

1/2  tsp white pepper

For the stir fry sauce

1/4 cup plus 2 Tablespoons  fish sauce

1/4  cup plus 2 Tablespoons cup rice vinegar

1/4  plus 2 Tablespoons water

3 TBS  light brown sugar or honey

3 TBS  Sriracha

 For the stir-fry

1 and 1/2 pounds Seitan or veggie meat substitute

4 to 5 cloves garlic, minced

2-3 Tablespoons of  peanut or vegetable oil

2 Thai, serrano, or red  jalapeño peppers, minced
1 red bell pepper thinly sliced

3 cups green beans

1/2 cup basil finely chopped only slightly.

1 lime- cut into quarters
1 Tablespoons chive chopped for rice garnish (photo op optional)

Mix the marinade ingredients together and mix with meat that you've cut into fairly small, thinner pieces in a gallon zip lock bag, and let marinate at room temperature for 30 minutes.

Mince the garlic and mix it with 1 tsp of oil.  Set it aside.

Halve the peppers, scraping the seeds out for mild to medium thai hot.  Slice the red bell pepper into long, fairly thin strips.

Clean the green beans and place in a bowl with the finely diced chilis and your red pepper.

Heat up your skillet or wok in which you've drizzled a couple of teaspoons of vegetable or peanut oil.  Plan on cooking your meat in three batches after you've removed it from the marinade (which is discarded).  This ensures it stays nice and brown instead of getting pale and limp from overcrowding, which teams to end up steaming the meat, not stir-frying it.

When the oil is shimmering and a drop of water sizzles on it and evaporates, you're ready to cook your meat.   The meat will cook very quickly and don't be tempted to constantly maneuver it around with your spatula.  Put the pieces in there, and let cook two minutes to sear them on one side, then move them around the pan stir fry fashion until they're cooked through (about another minute)

Remove the meat to a bowl when cooked through and cook the remaining batches.

Do NOT be tempted to cook it all at once.  It takes just as long and your meat will not be nearly as good.

Add 2 tsp. more oil to the skillet and when shimmering, add the green beans and chilis/bell pepper  Cook for 2-3 minutes stirring constantly.  Clear out a little space in the center and add the garlic/oil mixture, pressing down for 10-15 seconds, then stir it in with the veggies and add the sauce.

Increase heat to high and cook for about half a minute, until it thickens slightly (but not too long so you have some liquid left)  Add your meat, stir in the basil and remove the pan from the heat. 

Serve with rice if you are so inclined and a wedge of lime.  Note:  I boil my rice with a bit of coconut oil  (about 3% of the rice's weight) and then refrigerate for a day, then reheat.  This has been proven in studies to reduce digestible carbs a fair amount.

Chicken-Free Orange Chicken

Postmenopause my uric acid levels went up to where I had a gout attack, which surprised the doctor as I wasn't overweight and I rarely drank beer or red wine (common triggers).  The only attack I had after that was after a very "meat-heavy" week of dining (party and anniversary banquet).  So now I eat meat-free two meals a day and gout has not come back.  Plus, it increases the number of veggies I get in my diet and allows me extra money to buy really good quality free-range beef and chicken for the days I do eat meat.  But with low blood sugar, getting adequate protein is important so I do look for veggie protein meals that can be quick and easy on workdays and are made with ingredients I can recognize from nature.

These are my favorite, the orange crispy chicken.  They take just 6-8 minutes to prepare and served with a little leftover rice or noodles and some raw veggies, I have a really tasty workday meal. The orange chicken, unlike many veggie "meats" contains just ancient grains, not just whole wheat flour, such as amaranth, millet, quinoa, and KAMUT Khorasan wheat.  The coating does have a little wheat but it's non-GMO and non-genetically-engineered.

Gardein has quite a line of products and this one and the regular crispy chicken pieces I have every single week when I work from home. The "pork" and "beef" strips are also excellent and make great faux Chinese or Thai "takeout" (recipes on the Gardein blog).  Just a note:  If you are at Trader Joe's and see the meatless crispy chicken in the freezer case- I am almost positive it's made by the Gardein people for Trader Joes.  The Crispy chicken has a really unique look/coating and taste and they are EXACTLY like my Gardein ones and made in the same place, but they are cheaper. So be on the lookout.

Today I worked for home and was able to cook, eat and post about my choice on my 30-minute break. All I needed was a dish with hot water to warm the ready-made sauce and a pan with a little olive oil to heat the chick'n.

Once they were heated through and starting to brown I mixed them with the heated sauce. I usually do this in a bowl so as not to pick up any extra oil in the pan.

Gardein is a Canadian company.  I'm beginning to think that Canada has stricter food regulations than the US.  I get my Kraft blue box mac and cheese through Canada, which up there is called KD (what they call it). Seriously, I'll buy a case of it at a time. It has way less artificial ingredients and additives than the US Kraft dinner and tastes better with less fat.  Even my husband who does not like the US version gobbles it up. The Gardein products as well have way less "science experiment" sounding ingredients than some US brands of veggie "meats".  Maybe it's a coincidence but I've been very pleased with the quality of those two items.

You can find Gardein all over the US at most grocery stores.

This was half the package - it says it serves 3 but that's more as a side, not your major entree. I could probably eat the whole package but I'd be too full to move but they are THAT good, like the orange chicken at your favorite Chinese place without all the fat and salt.

Dividing the package in  half (no sauce) is

195 calories
0 grams Saturated or Trans fat
less than 400 mg sodium
0 sugar
and the best part 15 grams of protein.

Adding a tablespoon of the yummy sauce to your entree adds just 40 calories and 8 grams of sugar.

With a couple big spoonfuls of rice and some veggies, I had a filling lunch, ready in 10 minutes, for less than 300 calories that was SERIOUSLY better than those frozen diet meals.

click on photo to enlarge -I dare you

These are by far my favorite meatless "meat" products as far as pretty clean ingredients, minimal additives and taste and super easy to make, just heat them up!  Also, my grocer will often have them on sale which brings them to just a bit over a buck a serving.  Not bad.

Gluten Intolerant?

Gardein also has 4 yummy gluten-free products.

ground Beefless (great in any recipe that calls for hamburger)
chick'n Scallopini (yummy!)
garden burger and
black bean burger.

Enjoy - a Cow or Chicken will thank you!

Meatless Monday - Are you Hungry

Sorry it's been so long since posting - I was off doing book tours and signings for my book published just before summer.  So let's catch up!

For my "meatless Monday" I'm going to feature a meat-free lunch and dinner recipe.  The lunch uses some pre-made products and cooks in minutes, perfect to make up before work to stick in a little cooler to reheat for lunch or to have on a short break at home on "off" or "telework" days.

Dinner uses things you likely have around the house.  Not only is it quick to make it's SUPER cheap - like a QUARTER per serving when you buy your beans and pasta in bulk.

Breakfast was a smoothie made with a a green  apple, some green grapes, spring water, a big handful of spinach and some protein powder. It was really refreshing. I also packed some cut up raw veggies and an apple for an afternoon snack.

Lunch was Gardein mandarin orange crispy chicken.  I got these for 4 bags  for $10 at the store on sale which works out to just a little over a buck per recommended serving. These are my all time favorite vegetarian products for having the taste and texture of  cooked meat without a lot of ingredients I can't pronounce (and they have a great bean burger). Seriously, look at the ingredient list of some other well known brands of "veggie meats - it's a science experiment! This offering has gluten but for those of you sensitive or intolerant, Gardein has several products which are gluten free and very tasty.

Main Ingredients: water, soy protein, wheat gluten, expeller pressed canola oil, wheat, amaranth, millet, quinoa, yeast, vegetable gum, potato starch, sea salt, natural flavors from plant sources, onion powder, vinegar, garlic powder, pea protein, carrot fiber, beetroot fiber, paprika, turmeric and natural smoke flavoring. I'm sensitive to soy, but eating it just once a week doesn't bother my IBS, I just can't eat it daily.  The sauce is sweetened with mandarin and tangerine juice concentrate and chopped orange peel. This blows the Ailuropoda melanoleuca Express fast-food orange chicken out of the water, considering how healthy it is.

It cooks up in a pan in a little olive oil in just six minutes (or you can bake in the oven for 15-18 min.)  The sauce is in a little packet you just heat up in a coffee cup full of hot water.  I served with some quinoa I made in the microwave.  The package says "serves 3" but my husband and I, when eating together, split the bag when it's the orange chicken because we just love it.

With the quinoa (and a small side salad) lunch was in at less than 400 calories with 21 grams of complete protein.

Dinner was lentil pasta sauce.  I used a jar of pasta sauce I got on sale for .99 cents to which I added extra basil and some caramelized onion (optional for those of you who don't eat onion), a shake or two of crushed red pepper, a drop of honey and two cups of cooked lentils.  (rinse and simmer 20 minutes, and you have lentils!).

I tossed it with some cooked spaghetti with just a tiny sprinkle of cheese and a side of cooked carrots. The leftover sauce also freezes well for a quick meal another day.

The days protein was around 50 grams with the protein powder in the smoothie, enough for a woman of my weight on a day I wasn't very physically active.  Note:  If you want to know how much protein you need, for other than a very active person -  convert your weight to kilograms and multiply that by .8 to get the grams.

It was also high in fiber and low in saturated fat, a win win that won't have you missing the meat.

I think there is some truth in this :-)

Bacon and Blueberries - Gluten-Free

Blueberry muffins and bacon - one of my favorite breakfasts. Muffins made with Otto's Cassava flour (made out of the yucca plant) Gluten free (yes, blood work revealed that gluten was NOT my friend) high in fiber and calcium and light as a feather (bought on Amazon) They do NOT taste "gluten-free" with that sometimes course texture gluten-free gets. They do tend to use a bit more liquid than when working with regular flour so here is the recipe. Otto's website has a bunch of great recipes (seriously, try the copycat Chick Fila chicken strips).

Gluten-free Blueberry Muffins

3/4 cup sugar
1/2 cup butter, or ghee, softened
2 egg yolks
1 and 1/2 teaspoon lemon juice
1 teaspoon grated lemon zest
1 and 1/2 cups Otto's Naturals - Cassava Flour
1 teaspoon baking powder
1/3 teaspoon baking soda
1/2 teaspoon salt
3/4 cup to 1 cup full-fat coconut milk or regular milk
1 tablespoon white vinegar or lemon juice
3/4 cup dry fresh blueberries
2 egg whites, beaten to stiff peaks 

Instructions:

Preheat oven to 350 degrees Fahrenheit (175 C for my Canadian friend). Prepare a muffin pan with liners.

In a small bowl, combine milk and vinegar. Stir and let sit for 10 minutes.

In a large bowl, cream together the sugar and butter, until fluffy. Add in the egg yolks and mix thoroughly. Set the egg whites aside
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Stir in lemon juice and zest.

In a separate bowl, combine Otto's Naturals - Cassava flour, baking powder, baking soda, and salt.
Slowly add milk mixture and flour mixture to the large bowl of ingredients. When mixed, stir in berries.

Beat the egg whites and gently fold in. Fill muffin pan and bake for about 15-18 minutes.

Fluffy AND Gluten Free

Folks, I'm really loving my Otto's gluten/nut/soy free Cassava flour (I can't do  the popular gluten-free almond flour as almonds are on my "hit list" from my IBS blood sensitivity test.)  Casssava also has 12 grams of fiber per cup and more calcium and B vitamins than regular flour.

They taste just like my regular fluffy pancakes, it just took a slight tweak to the recipe.

Otto's is made out of the yucca plant (excluding the peel) and acts just like regular flour in most recipes, just lacking the gluten and it doesn't have that artificial taste of most commercial "gluten-free" products. I've tried other brands and Otto's just simply can't be beaten.

In a large bowl mix:
1 cup Otto's cassava flour (I bought mine on Amazon)
1 tsp. no sodium baking soda (Hains)
1/2 teaspoon low sodium salt
1/2 teaspoon baking soda
1 Tablespoon sugar.

In another bowl mix:
1/2 cup goat milk yogurt
1/2 cup spring water or goat milk
1 splash of vanilla
1 large egg (whisked)

then slowly stream in 2 Tablespoons melted butter.

Mix wet ingredients into dry.  Stirring until combined.

You want the batter to be slightly thicker than cake batter, but less thick than brownie batter.  I ended up adding an additional l/4 cup water.

Using a small measuring cup to place batter on the oiled griddle, cook the pancakes on a slightly lower heat than regular pancakes cooking until browned on both sides. Keep them fairly small (about 4-5 inches across).  Makes 10-12. Served with Kerrygold butter and pure maple syrup.

Gluten Free with Cassava Flour

Since a blood test determined I was gluten sensitive and I found that typical wheat products trigger my IBS I've been playing around with a number of gluten-free recipes and mixes.  All were pretty good but they did not taste the same way as using regular white flour. Plus I'm also sensitive to almonds so the popular gluten-free almond flour was out and my husband HATES coconut so that is out as well if we're both going to eat it.

Then I found Otto's  Cassava Flour.  It's gluten free, nut free, grain, and soy free, and it works just like flour in most recipes.   I have tried other brands but NONE were as smooth and mellow tasting as Otto's.

It's made out of the yucca plant which has been around for centuries and that use the entire root (minus the peel) to make the flour, they don't just extract the starch and add xanthan gum or fillers.  An added benefit - a cup of flour has 12 grams of fiber and calcium that wheat doesn't have!

I made my Swedish waffles with it this morning and my husband did not recognize that it was "gluten-free" (he can normally tell.).  He just said "new recipe?  These are really good!"

https://www.ottosnaturals.com/

Gluten Free Swedish Waffles

In bowl mix 1 cup Otto Cassava Flour
1 tsp. sodium free baking powder
1/2 tsp. low sodium salt
1/2 tsp. baking soda
1 Tablespoon sugar

In another bowl whisk (adding the butter in slowly)
1 cup milk - room temperature
splash of vanilla,
1 egg - room temperature
2 Tablespoons melted butter (NOTE:  f you are watching your fat you can reduce to 1 Tablespoon and just use a little extra non-stick spray on the waffle iron - they will taste the same).

Mix wet and dry.  The Cassava flour requires a bit more stirring than regular flour to get a smooth texture.  Place 1/3 cup batter in a Swedish waffle iron and cook until done.

What I've Learned About Aging and Healthy Eating

It was the early 60's.  My Brother won the barbecue in a contest.  For the photo op it was raining and the potato was raw.  But I think we nailed the photo!


1. My goal for 2019 was to lose 10 pounds. Only have 14 to go.
2. I ate salad for dinner. Mostly croutons & tomatoes. Really just one big round crouton covered with tomato sauce. And cheese. FINE, it was a pizza.  I ate a pizza, are you happy now ?
3. How to  prepare Tofu:
Throw it in the trash
Grill some meat, chicken or fish
4. I just did a week's worth of cardio after walking into a spider web.
5. I don't mean to brag, but I finished my 14-day diet food supply in 3 hours and 20 minutes.
6. A recent study has found women who carry a little extra weight live longer than men who mention it.
7. Kids today don't know how easy they have it. When I was young, I had to walk 9 feet through the shag carpet to change the TV channel.
8. Remember back when we were kids and every time it was five below zero outside they closed school? Yeah, Me neither.
9. I may not be that funny or athletic or good looking or smart or talented. I forgot where I was going with this.
10. I love being over 60, I learn something new every day and forget something old.
11. November 4, 2018, marked the end of Daylight Saving Time. Hope you didn't forget to set your bathroom scale back 10 pounds on Saturday night.
12. Just remember, once you're over the hill you begin to pick up speed.
13.  Things I've learned from social media:  I followed a diet - it didn't follow me back, so I unfollowed it.