Coconut and Fruit Granola (Grain-free : Nut-free : GAPS-legal)

While we've been on GAPS, my family has noticed that we sometimes have a hard time digesting nuts, particularly almonds.  I developed this granola recipe as a nut-free, grain-free alternative.  It is crispy and delicious, and a new favorite travel snack for both of our kids. Snack on it dry, drizzle it with yogurt, or eat it in milk like cereal! 

Coconut and Dried Fruit Granola 
Makes 8-10 cups

• 2 cups coconut flour
• 2 cups water
• 6 Tb whole-milk yogurt (or just use more water for a dairy-free option)
• 1/4 cup plus 2Tb honey (you could add more to taste)
• 2 tsp vanilla extract
• 1 cup shredded coconut
• 1/2 cup unrefined coconut oil
• 2 Tb softened butter (or use more coconut oil for a dairy-free option)
• 1/2 tsp celtic sea salt
• 1 tsp ground cinnamon
• 1 cup dried fruit (such as raisins and dried apples)

1. Combine coconut flour, water, and yogurt using a hand mixer or stand mixer. 
2. Add remaining ingredients except fruit, and mix well. Taste for sweetness and add more honey if desired. 
3. Mix in the dried fruit.
4. Crumble the mixture onto dehydrator trays*. I like to use the fruit roll trays for my dehydrator, but I'm sure you could use parchment paper instead.  One batch takes up 4 trays in my Nesco dehydrator.  Dry at 150 degrees for 8-12 hours.  
5. To check for to see if it is done, remove a piece of granola from the dehydrator and allow it to cool completely.  It is done when it is nicely dry and crisp.
6. Allow to cool completely before transferring to air-tight containers.  I like to store the bulk of it in the fridge (since there are no preservatives) and just keep a small container in the cupboard.  It will easily keep in the cupboard for at least a week, and should keep in the fridge for several weeks.

*If you don't have a dehydrator, I'm sure you could spread this onto cookie sheets and bake it in the oven (I would use the lowest possible temp for several hours).  You'll probably need to stir it a couple times so it doesn't burn.

This post is part of Handmade Christmas Gift Carnival, Fight Back Friday, Pennywise Platter, Real Food Wednesday, Fat Tuesday and Monday Mania!

Make Your Own Pumpkin Puree

My kids, Hubbard squash, and Cinderella pumpkin

Thanksgiving is just around the corner, so it is time to make pumpkin puree.  My method is simple: bake, scoop, and puree!  This year, I made 16 pints of pumpkin/winter squash puree, to be stored in the freezer.  Lots of pumpkin pie clafoutis, pumpkin bread, and butternut squash soup will keep us happy over the winter.

Recipe: Homemade Pumpkin Puree
You can use any type of winter squash you like, such as pumpkin, hubbard squash, and butternut squash.  Hubbard squash and Cinderella-type pumpkins are my favorites for making pies.  They have such a beautiful orange color and much more flavor than your typical big round pumpkin.

This year, I figured out that baking pumpkins whole is the easiest way to cook 'em. It does take a while, but it is so much easier than trying to cut up a raw pumpkin as they are VERY hard before they are cooked.  

1. Place the whole pumpkins on your oven rack (I placed a cookie sheet underneath just in case of any drips).  
2. Bake for several hours at 200 degrees F.  My 11-pound hubbard squash took about 4 hours to cook, and the others took about 3 hours.
3. To test for doneness, wrap your hands with a dish towel and gently squeeze the pumpkins.  Check them on multiple sides (and you may even need to rotate the pumpkins partway through if you cook more than one at a time, like I did). If the pumpkins are soft enough to squeeze a bit, then they are done!
4. Remove from the oven and place on a cookie sheet or large baking tray (such as a 9X13 glass dish).  Carefully use a knife to make a slice down one side of the pumpkin, slicing all the way down to the bottom.  This will allow the water and heat in the pumpkin to be released (and I was amazed at how much liquid came pouring out).  Let cool for awhile.
5. Once cool enough to touch, finish cutting the pumpkin in half. This is amazingly easy to do since the pumpkin has already been cooked. Scoop out and discard the seeds and stringy bits.  
6. Being careful to not get any of the skin, scoop the soft flesh out with a spoon and place it into a food processor.  Let the food processor whir the flesh to make a beautiful puree (and of course this may take several batches depending on the size of your pumpkin and food processor).
7. Store the puree in the fridge if it will be used in the next few days. Otherwise, store it in the freezer. 

This post is part of Sunday School, Frugal Days, Sustainable Ways, Real Food Wednesday, Fat Tuesday, Monday Mania, Fight Back Friday and Pennywise Platter!

Ham, Bean, and Bacon Soup (gluten- and grain-free)

This easy soup simmers all day, and is sure to be a hit with the whole family. It is a wonderfully healthy way to make the most of the leftover ham bone from your holiday dinner. This recipe was inspired by a delicious pot of soup my mother-in-law made. I like to freeze the leftovers in 2-cup glass containers that can be reheated easily in the toaster oven. This recipe is featured in Real Food and Health Magazine.

Ham, Bean, and Bacon Soup
Serves 6-8

• 16-oz dried white navy beans
• one medium white onion, chopped
• 2 stalks celery, left whole
• 2 bay leaves 
• one meaty ham bone 
• 6 cups filtered water
• celtic sea salt and pepper
• 6 carrots, peeled and chopped into 1-inch pieces
• 1/2 tsp paprika
• 1/2 tsp oregano
• 5 cloves garlic, peeled and sliced
• 8 oz nitrate-free bacon, chopped

1. Soak the beans in filtered water for 8 hours or overnight. In the morning, drain and rinse the beans thoroughly.  
2. Place the beans, chopped onion, celery stalks, bay leaves, and ham bone into a slow cooker or oven-safe pot. Season with salt and pepper.  
3. Add enough filtered water to cover the beans and vegetables (it is okay if the ham bone sticks out of the water a little bit).
4. Cook in slow cooker set on LOW for 6 hours, or on HIGH for 4 hours.  Alternatively, place oven-safe pot into 225 degree oven for about 5-6 hours.  Add water as needed to ensure the beans can soak up plenty as they soften.
5. Then add carrots, paprika, oregano, garlic, and bacon to pot.  Cook on HIGH for 2-3 hours, until carrots are cooked to your liking.
6. Pull ham bone out onto a cutting board.  Use a knife and fork to shred the meat off the bone, or slice it across the grain.  Discard the bones.
7. Return the meat to the pot and nestle it down into the broth. Taste the broth and add salt and pepper as needed. Turn the heat to "Warm" (or the oven to 150) and let it sit for 30 to 60 minutes.  This step allows the meat to soak up the juices and get super moist.

This post is part of Pennywise Platter, Fight Back Friday, Real Food Wednesday, Fat Tuesday and Monday Mania!

Yellow Cupcakes with Vanilla or Chocolate Buttercream Frosting (grain-free : GAPS-legal : gluten-free)

Looking for a recipe for a special birthday or party? Try these yellow cupcakes!  They are moist, decadent, and no one even needs to know that they are grain-free.  The buttercream frosting is so delicious and buttery, much better than any store-bought frosting.  These cupcakes are not overly-sweet, so be sure to add plenty of frosting. 

Yellow Cupcakes with Buttercream Frosting
Makes 12 cupcakes

• 1/2 cup butter (or substitute unrefined coconut oil)
• 1/2 cup honey
• 3/4 tsp celtic sea salt
• 6 eggs, preferably from pastured hens
• 1.5 tsp vanilla extract 
• 1/2 tsp almond extract  
• 3/4 cup coconut flour 
• Vanilla or chocolate buttercream frosting (recipe follows)
  

1. Melt butter in a small saucepan over low heat. Turn off heat and allow to cool slightly.
2. Meanwhile, combine the eggs, salt, vanilla extract, and almond extract in a large bowl.  If using an immersion blender, pulse a few times to combine. Otherwise, mix to combine with a whisk or mixer.
3. Add the honey to the butter and stir slightly.  Pour this mixture into the wet ingredients and blend well with immersion blender or mixer.
4. Measure out the coconut flour.  Since coconut flour clumps, it will need to be sifted if you are not using an immersion blender*. 
5. Pour the coconut flour into the bowl with the wet ingredients.  Use an immersion blender or mixer to thoroughly combine all ingredients, making sure there are no lumps.  (Since coconut flour does not contain gluten, there is no worry of over-mixing it).
6. Line a muffin tin with paper cups.  Scoop the batter into the paper cups.  I like to use a 3-Tb scoop for this, but you could just use a large spoon.
7. Bake cupcakes in 325 degree oven for about 20-30 minutes, until cupcakes are set and a toothpick inserted in the middle comes out clean. 
8. Remove from oven and cool completely before frosting.  
9. Frost with vanilla or chocolate buttercream frosting (recipe follows).

*Time-saving tip: If you use an immersion blender to combine the ingredients, you can skip the step of sifting the coconut flour.  This also gives you less dirty dishes!

Vanilla or Chocolate Buttercream Frosting

• 1/2 cup honey
• 1 cup butter, softened but still cool
• 2 eggs, preferably from pastured hens
• 1 tsp vanilla extract
• dash celtic sea salt 
• Optional: 4 Tb cocoa powder (un-alkalized)
• Equipment needed: stand mixer with whisk attachment** and hand mixer

1. Break eggs into the bowl of a stand mixer.  Add the vanilla extract and salt. Using the whisk attachment, mix on low-medium speed for a few minutes, until the eggs are light and fluffy.
2. In the meantime, put the honey in a small saucepan over low heat.  Bring to a boil. 
3. With the stand mixer running, pour the hot honey into the eggs a little at a time. Turn up the speed to medium-high and whip for 5-7 minutes, until it is thick, light, and cool.
4. While the eggs and honey are being mixed, put the butter into another bowl and cream with a hand mixer until it is light and fluffy.  
5. Beat the honey mixture into the butter until well-mixed.  About halfway through mixing, the frosting may appear to curdle; just keep beating it and it will smooth out.
6. With the mixer running, add the optional cocoa powder one tablespoon at a time.  Mix thoroughly.
7. Using a spatula or butter knife, spread the frosting over the cupcakes.
8. Store leftover icing in the fridge, or freeze it! (If you freeze it, let it thaw for a day in the fridge and then re-whip it before you use it.)

**I think this recipe is probably pretty particular about how it needs to be put together.  If you try this another way, let me know how it turns out!

This post is part of Pennywise Platter, Real Food Wednesday, Fat Tuesday, Monday Mania, Fight Back Friday and Pennywise Platter!

Caramelized Beets and Carrots (GAPS-legal)

If you're looking for a new grain-free side dish, try out these caramelized beets and carrots!  This recipe actually morphed out of a mistake when I was trying to make cold beet soup last summer.  Since then, this has become a favorite side dish in our house (excepting my husband who has a very strong aversion to beets; both of the kids and I just gobble this up). The combination of beets, carrots, and garlic give this dish a wonderful flavor.

Caramelized Beets and Carrots
Makes 4-6 servings
Prep time: 10-15 minutes
Cook time: 1 hour

• 4 beets, rinsed very well*, peeled and chopped
• 7 medium carrots, peeled and roughly chopped
• 4 Tb butter, preferably from grassfed cows
• 6 cloves garlic, sliced
• celtic sea salt
• beet greens, rinsed very well* and chopped (optional)
• 1 to 1&1/2 cups chicken broth, preferably homemade (use 1 cup if you aren't including beet greens; use 1&1/2 cups if you are including the greens)
• Optional garnishes: balsamic vinegar, sour cream, fermented bread and butter pickles

1. Place the butter, beets, and carrots in a pot and season generously with salt. Cook over medium-high heat for about 20-25 minutes, allowing the beets and carrots to caramelize in the heated butter.  Stir occasionally. 
2. Reduce the heat to medium-low, add the garlic, and saute for about a minute until the garlic is fragrant. 
3. Add the broth and optional beet greens.  Season with salt. Bring to a boil and then reduce heat to low.
4. Simmer 30-40 minutes, uncovered, allowing the broth to cook down.  Stir occasionally. The beets are done when they are nice and soft.  Check for saltiness and turn off heat.
5. Cool slightly and serve.  Delicious on its own, or you can add either a drizzle of balsamic vinegar or a scoop of sour cream.  The beets and carrots pair particularly well with fermented bread and butter pickles. Leftovers are great when served with scrambled eggs for breakfast.

*If you don't rinse the beets and beet greens very well, you may end up with sandy grit in your teeth. Ick.

This post is part of Fight Back Friday, Pennywise Platter, Real Food Wednesday, Fat Tuesday and Monday Mania!

Apple Cinnamon Muffins (grain-free : nut-free : GAPS-legal)

This time of year, fresh local apples are showing their colors at our farmer's market. These apple cinnamon muffins are a wonderful breakfast treat, sure to please the whole family.

Apple Cinnamon Muffins
Makes 12 muffins

• 1/2 cup butter or unrefined coconut oil
• 1/2 cup honey
• 3/4 tsp celtic sea salt 
• 6 eggs, preferably pasture-raised
• 1.5 tsp vanilla extract
• 3/4 to 1 tsp cinnamon (use 1 tsp if you like lots of cinnamon flavor, or use 3/4 tsp if you like the cinnamon flavor to be subtle)
• pinch ground nutmeg
• 3/4 cup coconut flour 
• 2 cups shredded tart apples, such as Rome or Granny Smith (leave the skins on and shred them with a box grater)

1. Melt butter or coconut oil in a small saucepan over low heat. Turn off heat and allow to cool slightly. 
2. Meanwhile, combine the eggs, salt, vanilla extract, cinnamon, and nutmeg in a large bowl.  If using an immersion blender, pulse a few times to combine. Otherwise, mix to combine with a whisk or mixer.
3. Add the honey to the butter (or coconut oil) and stir slightly.  Pour this mixture into the wet ingredients and blend well with immersion blender or mixer.
4. Measure out the coconut flour.  Since coconut flour clumps, it will need to be sifted if you are not using an immersion blender.*
5. Pour the coconut flour into the bowl with the wet ingredients.  Use an immersion blender or mixer to thoroughly combine all ingredients, making sure there are no lumps.  (Since coconut flour does not contain gluten, there is no worry of over-mixing it).
6. Fold in the shredded apples.
7. Line a muffin tin with paper cups.  Scoop the muffin batter into the paper cups.  I like to use a 3-Tb scoop for this, but you could just use a large spoon.
8. Bake muffins in 325 degree oven for about 40-50 minutes, until muffins are set and a toothpick inserted in the middle comes out clean.  If you are in a time-crunch, you could bake them at 350 degrees initially, but you'll need to reduce the heat after a bit so they won't burn before being set in the middle.
9. Remove from oven and cool.  Delicious with a pat of butter and a big glass of raw milk or milk kefir!  Pair these muffins with bacon or eggs for a hearty meal.

Time-saving tips:
*If you use an immersion blender to combine the ingredients, you can skip the step of sifting the coconut flour.  This also gives you less dirty dishes!
**While you are at it, why not make a double batch of muffins and throw one dozen into the freezer?  It doesn't take much more time, and they will make a very easy breakfast for some other week.

This post is part of Real Food Wednesday, Fat Tuesday, Grain-Free Carnival, Monday Mania, Fight Back Friday and Pennywise Platter!

Apple Season!

Fresh apples are a wonderful treat at this time of year.  I try to avoid buying apples at other times of year when they are not in season (like during the spring and early summer).  Eating fruit as it comes in season is a great way to ensure that the fruit you buy will always be fresh and delicious, rather than picked and then transported for weeks from some far away locale.

Enjoy them fresh
We love to eat apples raw, but there are also some great ways to cook with apples.  If you haven't tried apple clafoutis yet, give it a whirl.  It is one our top five grain-free breakfasts. Cooked apples make a delicious side dish alongside pork or chicken.  I'm also working on a recipe for grain-free apple cinnamon muffins.

Preserve some apples
To extend our apple enjoyment, I am preserving lots of apples this year.  An apple corer-peeler-slicer has been essential to save time.  So far, I've put away one bushel (40 pounds), and hope to buy some more apples while the season lasts.  I've made:

• Dried apples: Core and slice the apples; then dry them in a dehydrator or oven at the lowest temperature.  We like to dry them until they are nice and crispy.
• Spiced apple butter: Throw cored apples (whole or sliced, with the peel on) into a slow cooker and let them cook all day.  Add spices like cinnamon, vanilla, ginger, and cloves.  Add a pinch of salt and some honey if desired.  Then blend it all with an immersion blender until it is nice and smooth.  I just store it in small jars in the freezer rather than canning it. I can't wait to try this on some homemade ice cream.  It is wonderful stirred into a bowl of yogurt.
• Apple worms: Rather than throwing the apple peels into the compost bucket, I sprinkled them with a touch of cinnamon and then dried them in my oven for several hours at 200 degrees F.  The result is a wonderful, crispy snack!  My 4-year-old gets a kick out of eating these "worms".
• Frozen raw apples: In a large pot or bowl, combine cold filtered water and some sea salt (I used 1/4 cup salt to one gallon water). Core, peel, and slice the apples, and then chop them a bit more into smaller pieces.  As each apple is prepared, drop the pieces into the salt water.  Once all the apples are immersed, give them a stir. Drain into a colander and do NOT rinse the apples.  Put the apples into quart freezer bags, and transfer to the freezer.  These will be wonderful in the middle of winter cooked into clafoutis or an apple crisp. 
• Frozen cooked apples: Peel, core, and slice apples.  Cook them over low heat with a dash of salt and a little butter or coconut oil.  When they are nice and soft, they are done!  Scoop them into glass jars or bowls and freeze them.  These will make a great quick side dish or treat. 

What are your favorite apple recipes? Are you preserving any apples this year?

This post is part of Frugal Days, Sustainable Ways, Fight Back Friday, Pennywise Platter, Real Food Wednesday, Monday Mania and Fat Tuesday!

Ways to Avoid Halloween Candy Overload

Although we've never allowed our daughter to have much candy, Halloween is still a holiday she greatly enjoys.  This includes, of course, trick-or treating.  This will be our second Halloween while on the GAPS diet, so I thought I'd share some ideas for avoiding candy overload.  With all of these options, make sure you talk to your kids in advance of Halloween so they know what to expect. 

1. Non-edible treats: In advance of Halloween, I buy a few small items that my daughter will enjoy, such as a small puzzle, animal figurines, and even Halloween socks.  I leave these items at my mother's house so that, when we arrive there and say "trick-or-treat", these items get dropped into my daughter's bag.   
2. "Legal" sweets: Since my daughter isn't often allowed to eat things like fruit leather, they serve as a great candy replacement on Halloween.  I'll drop a few "legal" sweet treats in her bag along with the other items she has collected while trick-or-treating.  Some ideas for legal sweet treats are: 

• Honey sticks(they sell these at our natural foods store)
• Fruit leather
• Fresh fruit
• Homemade cookies
• Freeze-dried fruit
  
  
3. Candy Fairy: Before bed on Halloween evening, my daughter leaves her bag of candy on the back porch for the Candy Fairy (she knows that the Candy Fairy is really just me, but nonetheless she enjoys the idea that it is a fairy).  In the morning, she finds that her bag of candy is gone, but in its place is a new game or toy.  This has worked particularly well for us.  It may not work as well for older kids, but may be worth a shot. 
4. Teach moderation: In advance of Halloween, take the time to talk to your kids about moderation.  They should know that, while tasty, candy is not good for their bodies.  This can help soften the blow when they are not allowed to gorge on candy.  
5. Compromise: I would guess that moderating the candy intake gets more difficult with older children. A compromise may be in order, such as allowing the child to select a few pieces of candy that are favorites and then allowing the child to pick a toy or game to have in return for the rest of the candy.
6. Trade money for candy: Where we live, there are several dentists who will pay kids for their candy.  This may be a good option for some kids.

Do you have any ideas for limiting candy on Halloween?

This post is part of Monday Mania , Fat Tuesday, Fight Back Friday, Pennywise Platter and Real Food Wednesday! 

Interview about Our GAPS Journey on Wooly Moss Roots

Taryn, from Wooly Moss Roots, has interviewed me about the GAPS diet.  Some of the interview questions were:

1. What sparked your interest in nutrition and what has your food journey looked like so far?
2. What motivated your family to start the GAPS diet?
3. What changes in your family's health have you noticed since starting it?
4. What would a typical day or week of meals look like in your house?
5. What advice would you share for those starting the diet, to make the transition easier?
6. What kind of diet would you like to eat after GAPS? Or will it stay similar?
7. What have been your stumbling blocks while on GAPS?

Head on over to Wooly Moss Roots to check out the full interview!

Pumpkin Pie Clafoutis (GAPS-legal, gluten- and grain-free)

Fall always makes me think of pumpkin.  This clafoutis recipe is spiced like pumpkin pie and so delicious!  It is rich and has just enough body to stand-in for the usual pumpkin pie. Serve it as breakfast alongside some bacon or sausage, or top it with whipped cream for a special dessert.

Pumpkin Pie Clafoutis
Serves 5-7

• 1/2 cup (1 stick) butter (or try coconut oil or ghee for a dairy-free option*)
• 1 & 3/4 cups pumpkin puree, preferably homemade
• 1/3 to 1/2 cup honey, or more to taste
• 4 eggs, preferably from pastured chickens
• 1/2 cup milk kefir or plain whole-milk yogurt (or try coconut milk for dairy-free option*)
• 1/3 cup almond flour, preferably from crispy nuts
• 2 tsp vanilla extract
• 1 tsp cinnamon
• 1/2 tsp ground ginger
• 1/8 tsp ground cloves
• pinch nutmeg
• 1/4 tsp celtic sea salt
• Equipment needed: blender or immersion blender

1. Melt the butter in a small pot over low heat.  Turn off heat and allow to cool slightly.  If your butter has been overheated, let it cool before combining it with the other ingredients.
2. Blend together all ingredients in a blender or with an immersion blender (don't forget to add the melted butter).  Taste for sweetness, and add more honey to taste if desired. 
3. Pour mixture into a buttered 8-inch square glass baking dish.  Bake in 325 degree oven for 35-45 minutes, until center is set.
4. Allow to cool and then transfer to the fridge.  Best if served cold (if you can wait that long). Serve it as breakfast alongside some bacon or sausage, or top it with whipped cream for a special dessert.
   

*You may need to add a bit more of the spices if you substitute coconut products for the dairy, as the coconut flavor may mute the spices.

This post is part of Fat Tuesday, Monday Mania, Fight Back Friday, Pennywise Platter and Real Food Wednesday!