Favorite Recipes

Feed the Body, Feed the Soul

I am constantly being asked for recipes for the treats that I provide for guests/clients in my studio. If I am not providing healing, I am in my kitchen experimenting to create healthy nibbles. I consider myself more of a quasi-food scientist, a little of this, a little of that, oops!, too much of that and most times I even forget to write it all down. In response to your requests, I will be posting some of my tried and true recipes here periodically. My focus is always on healthy, and satisfying, treats for those with food sensitivities since most of us knowingly or unknowingly have them.

The feedback I've gotten suggests they appeal, also, to those who do not have sensitivities. My biggest gripe with retail gluten/grain free treats is the sugar. So way over the top! I try to keep the (natural) sugar to a minimum, allowing for the other nutritious flavors to have center stage. I do use alternative flours, that the average household might not have on hand, but I feel it is so worth it to invest in these because they offer nutritional value and really nice result.

It's Fall Y'all

So here is one of my most requested, easy-peasiest, yummy recipes!

It's Gluten Free and can be made Dairy Free.

Pumpkin Custard Cups

1 can of pumpkin puree (not pumpkin pie filling)

1 cup any kind of milk*

1 heaping teaspoon of pumpkin pie spice

1/4 teaspoon salt

1/3 to 1/2 cup coconut (or brown) sugar to your liking, (or less keto sweetener)

2 eggs

1 teaspoon vanilla extract

Preheat the oven to 350 degrees F.

This makes 6 small ramekins or less larger ones

Put all the ingredients in a bowl and mix thoroughly, with whisk or beater. Pour into individual ramekins almost to the top, but leave some room as they can tend to puff, then sink a bit when cooling.

Place the ramekins in an oven proof pan, like a 9" cake pan or a casserole dish and fill with very hot water so that it comes up to the outsides of the ramekins about 1/3 to 1/2 way.

Bake for 30 minutes, then you can top with your favorite crumb topping such as, granola or crushed nuts, a vanilla wafer cookie or graham cracker crumbs, mini marshmallows, or anything you might like or have hanging around. At this point you can even push a wafer into the custard with a bit sticking out for presentation, and return to the oven for about 20 minutes more. You will know they are set when a butter knife inserted into the custard comes out mostly clean. If a lot of custard is adhered to the knife, return to the oven for a few more minutes and check again. Cool to room temp and enjoy warmish (with a dollop of whipped cream or yogurt) or refrigerate to firm up even more and store up to a week.

*Milk replacements: I've made these custards with several different kinds of milks. The thicker the milk, the thicker the custard. If you use a thinner milk like almond milk they will take longer to bake, but still come out perfect.

I've used coconut milk, almond, oat, cashew, half & half, half heavy cream and half regular milk, etc. Just use whatever you have on hand or prefer. The only difference will be the cook time and maybe the thickness of the custard.

Happy Hungry!

Grain Free Chocolate Glazed Donuts

(I liken these to Entenmanns's chocolate frosted donuts, a childhood fave of mine, only cleaned up).

4 (plus 2 more for the icing) Tablespoons of avocado oil
2 eggs
2 Tablespoons granulated monkfruit sweetener,
(or sweetener of your choice)
1/4 cup Greek yogurt or kefir
1/2 teaspoon real vanilla or almond extract
1/2 cup almond flour and 1/2 cup tiger nut flour
(all almond flour works here too)
2 teaspoons baking powder
1 cup dark chocolate chips
(I use 1/2 cup unsweetened chips & 1 cup dark chocolate chips)

Preheat oven to 375 degrees F.
Spray 6 cup donut pan with cooking spray or grease with oil. I only had a mini bundt pan and that made 6 because it's deeper. The recipe can make 7 donuts pending on the size of your pan.

Whisk or beat eggs, sugar, yogurt and extract together for 3 minutes. Add the almond flour, baking powder and the 4 Tablespoons of oil.

Place batter in a piping bag or a pitcher with a pour spout, and fill each donut cup 3/4 full.

Bake 13 minutes in confection oven or 20 minutes on regular bake depending on your oven. They are done when they feel dense to the touch. Cool on a wire rack before frosting.

Tip - I put the donuts on a parchment-lined sheet in the freezer while I make the glaze so the chocolate adheres better and does not run off.

THE GLAZE
Heat the chocolate chips and the remaining 2 Tablespoons of oil in a glass bowl in the microwave. (Short bursts as to not burn the chips), Dip one side of each donut in the melted chocolate until fully glazed. Place the donuts back on the cold sheet for the glaze to harden.

Happy Hungry!

Grape Almond Cake (GF)

Oven set to 350F
Spray or grease 9 inch springform pan and sprinkle with cornmeal.
Whisk together dry ingredients (Flour mixture).
Whisk together, separately, oil, sugar and extracts, then eggs until thoroughly combined.
Whisk in yogurt, then add and whisk in flour mixture.
Pour batter in pan and bake for 10 minutes.
Remove cake from oven and gently place grapes in even layer on top.
Sprinkle sugar and almonds over the grapes.
Bake for 25-30 minutes or until pick comes out clean. Cool 10 minutes in the pan. It is always best to test for doneness a bit sooner as ovens vary.

Add-ins or Alternatives:
Substitute chopped apples and/or pears (image 1), blueberries -fresh or frozen (image 2), even cherries.
This cake is just a template for whatever you want to add on top.
Sometimes I lightly press in small pieces of almond paste when adding the fruit.
Try adding other spices to the sugar when sprinkling over the grapes, like nutmeg or cinnamon.

Happy Hungry!

3/4 cup gluten free oat flour
1/2 cup almond flour
1/4 cornmeal (or millet flour)
2 tsp baking powder
1/2 tsp salt

1/3 cup avocado oil
1/2 cup palm sugar or agave
1/2 tsp vanilla
3/4 tsp almond extract
3 large eggs (room temperature)
1/2 cup greek yogurt

1 3/4 cups grapes (or alternate)
shaved almonds
2 tbsn palm sugar

My "go-to" Gluten Free Protein Bars

3/4 cup nut butter

4 tablespoons butter

3/4 cup quinoa flour

1 teaspoon baking powder

1/4 teaspoon salt

1 teaspoon cinnamon

1 teaspoon pure vanilla extract

1/3 cup coconut sugar

2 eggs (large or ex-large work) room temp

mix-ins; chocolate chips, or any flavor chips.

nuts, dried fruit, etc.

Oven set at 350 degrees. Spray and parchment a 9" x 9" square baking pan.

Combine the dry ingredients (not the sugar) in a small bowl with a whisk (I use an electric hand mixer).

In a separate mixing bowl, combine butter and sugar until well mixed, add eggs and the vanilla, incorporate well and then add the dry ingredients, then the mix-ins until thoroughly mixed.

Spread in the pan and bake for 20 minutes or until golden and a toothpick comes out clean-ish.

Depending on different flours used these could get done sooner, so be sure to check at 15 minutes or so not to overbake.

This recipe is one of my favorite go-to's because it is so fast and simple and since it is really a formula instead of a recipe. If you don't have one of the ingredients, you can just use something else to replace it. It is very hard to mess up, in fact, I have tried so many variations and they all work fine, only the texture might change a bit. Here are some examples of ingredient variety:

Nut Butters: I've pretty much tried them all or a combination of several; Peanut Butter, Almond Butter, Cashew Butter and even some of the specialty combination butters you can buy. Play with it.

Butter: I've replaced with solid coconut oil, palm shortening, or even half avocado oil.

Flour: I've used half almond/ half quinoa, all almond, half almond/ half cashew, even a triple play of a quarter cup each nut flour, oat flour, quinoa flour, ready-made gluten free flour blend, etc.

Even grain free works. If you use all nut flour they will come out a bit flatter and denser, but delicious all the same. As you experiment you will find the sweet spot, pun intended!

Spice: I list cinnamon but I've used all kinds like half cinnamon and half nutmeg, cardamom, ginger, etc. See what feels good for you in combination with the nut butter you choose.

Salt: I always have infused salts in the house so I use those here too for variety.

Sugar: Pretty much any granulated works here (I have even tried agave with a good result) so use what you have/like and if you like a sweeter bar, (because these are not very sweet) you can use up to a half cup of sugar. I, personally, let the chocolate chips and the dried fruit do the job for me.

Quick and Easy Grain Free Brownies

1 stick butter

4 oz. unsweet chocolate

1/2 cup coconut palm sugar

2 teaspoons vanilla

1 teaspoon instant coffee or espresso

4 eggs

1/2 teaspoon salt

1 cup almond flour

mini chocolate chips and/or nuts

Espresso salt (optional)

Melt butter and chocolate over medium heat. Off heat, whisk in sugar, then eggs, espresso, vanilla and salt. Stir in almond flour and mini chocolate chips and nuts to taste, saving additional chocolate chips to sprinkle on top.

Scrape into parchment lined 8 inch square pan. Sprinkle with additional chocolate chips. Bake at 350 degrees for about 15-18 minutes.

They are great slightly warm, but also fantastic from the fridge where they get very dense and chewy. See what you like.

Happy Hungry!