Coconut Flour Banana Bread

Coconut flour is gluten and sulfite free. It is high in fiber and protein. 

In baking, you cannot substitute coconut flour for wheat or other grain-based flours at a 1:1 ratio.  They are not equivalent.

Coconut flour is extraordinarily absorbent and very little coconut flour is needed to successfully produce a recipe.  In baked goods, you generally want to substitute 1/4 cup to 1/3 cup coconut flour for 1 cup grain-based flour.  You will also need to increase the number of eggs.  In general for every one cup of coconut flour you use, you will need to use six beaten eggs in your recipe in addition to approximately one cup liquid such as coconut milk.  When baking with coconut, it is best to use established recipes rather than waste considerable expense and time with experimentation.

 Coconut flour is dense and can also be dry.  Every flour has its peculiar characteristics and baked goods made with coconut flour tend to be dense and dry.  To reduce dryness, make sure you’re using plenty of eggs and you can also add cooked, pureed or mashed fruit or vegetables to your baked goods to increase the moisture.

Coconut flour adds a coconut flavor to your baked goods.

Coconut Flour Banana Bread

Ingredients:

• 3 ripe bananas
• 2 eggs
• 2 Tbsp chia seeds
• 6 Tbsp water
• 20 drops liquid stevia (I ~2 tsp of powdered stevia, you could also substitute your allowed sweetener
• ½ cup coconut oil melted
• 2 Tbsp milk
• 1 tsp vanilla
• 1 cup coconut flour
• ½ tsp baking soda

Directions

• 1.     Heat oven to 350 degrees
• 2.     Mix chia seeds and water and set aside
• 3.     Mash banana and mix with wet ingredients
• 4.     Add chia to mixture
• 5.     Add flour and baking soda and mix until combined
• 6.     Bake for 40 min

This makes dense and slightly crumbly bread but it has a good flavor and is very filling.

Nutrition facts per serving (makes about 12 servings)

Calories: 170

Fat: 12 gm

Protein 3.1 gm

Carbohydrates: 13 gm

Sodium: 83 mg

Oatmeal Cottage Cheese Banana Pancakes

A good, high protein breakfast or snack! 

Ingredients

• 1/2 cup gluten-free old-fashioned rolled oats
• 1/2 medium banana
• 1 teaspoon baking powder
• 1/2 teaspoon cinnamon
• 2 large egg whites (or 1 egg)
• 1/4 cup fat free (or low-fat) cottage cheese
• 1-2 tablespoons unsweetened vanilla almond milk
• Optional add-ins:
• Fresh berries, chocolate chips, peanut butter

Instructions

1. Place all ingredients in a blender and blend until completely smooth, about 30 seconds.
2. Lightly coat a large nonstick skillet or griddle with butter or cooking spray and heat over medium low heat. Drop batter by 1/4 cup onto skillet. Add desired toppings such as chocolate chips or blueberries. Cook until bubbles appear on top. Flip cakes and cook until golden brown on underside. Wipe skillet clean and repeat with more cooking spray and remaining batter. Makes 3-4 pancakes.

Notes

If the pancakes are too thin, add in a tablespoon of more oats, if they are too thick, add in a teaspoon or two of milk.
Feel free to double recipe if making for more than one person.

Nutrition Information

Serving size: Entire recipe 

Calories: 290 

Fat: 3.2g 

Carbohydrates: 46.8g 

Fiber: 6.2g

Protein: 20.2g

Recipe source: http://www.ambitiouskitchen.com/2013/04/oatmeal-cottage-cheese-banana-pancakes-high-in-protein-gluten-free/

Blueberry Banana Oatmeal Bread

Ingredients:

• 1 3/4 cup of oat flour [you can just grind GF oats in a food processor]
• 2 tsp baking powder
• 1 tsp sea salt
• 1/3 cup brown sugar or allowed sweetener 
• 2 tablespoons of ground flax [mixed with 1/4 cup warm water] or 1 egg
• 3 extra ripe bananas mashed 
• 1/2 cup unsweetened applesauce
• 1/3 cup unsweetened almond milk
• 1 cup frozen blueberries

Directions:

Add all dry ingredients to a mixing bowl and mix together. Add in the mashed banana, applesauce, flax/egg, and almond milk. Mix until just combined (mixture will be lumpy). Fold in blueberries. Pour into a greased loaf pan or 12 muffin cups. Bake at 350 degrees for 45-60 min (until top and edges are browned). 

Nutrients Per Serving (Makes about 12 servings)

Calories: 112

Protein: 2.5 g

Fat: 1.5 g

Carbohydrates: 23.6 g

Fiber: 3 g

Sodium: 164 mg

Recipe source: thereallife-rd.com 

Creamy Cauliflower Sauce

Ingredients:

• 8 large garlic cloves, minced
• 2 Tbsp butter
• 5-6 cups cauliflower florets
• 6-7 cups vegetable broth or water
• 1 tsp salt (more to taste)
• 1/2 tsp pepper (more to taste)
• 1/2 cup milk (more to taste, can use unflavored almond/soy/rice milk)

Directions:

1. Garlic: saute the minced garlic with the butter in a large nonstick skillet over low heat. Cook for several minutes or until the garlic is soft and fragrant but not browned. Remove from heat and set aside.

2. Cauliflower: Bring the water or vegetable broth to a boil in a large pot. Add the cauliflower and cook, covered, for 7-10 minutes or until cauliflower is fork tender. Do not drain. 

3. Puree: Use a slotted spoon to transfer the cauliflower pieces to a food processor or blender. Add 1 cup vegetable broth or cooking liquid, sautéed garlic/butter, salt, pepper, and milk. Blend or puree for several minutes until the sauce is very smooth, adding more broth or milk depending on how thick you want the sauce to be. You may have to do this in batches depending on the size of your food processor/blender. Serve hot. If the sauce starts to look dry, add a few drops of water, milk, or olive oil.

Use as a pasta/pizza sauce or add to rice.

Serving size: 1/2 cup (recipe makes about 10 servings)

Nutrients Per Serving:

Calories: 52

Protein: 2 g

Fat: 3 g

Carbohydrate: 7 g

Fiber: 2 g

Sodium: 588 mg

Potassium: 212 mg

Phosphorus: 43 mg

recipe source: http://pinchofyum.com/creamy-cauliflower-sauce

Creamy Avocado Sauce

Ingredients:

• 1 medium, ripe avocado
• 1/2 lemon, juiced
• lemon zest
• 2-3 cloves of garlic
• 1/2 tsp salt, or to taste
• 1/4 cup fresh basil (optional)
• 2 Tbsp extra virgin olive oil

Directions:

Place garlic cloves, lemon juice, and olive oil into a food processor. Process until smooth. Add the pitted avocado, basil, and salt. Process until smooth and creamy.

Serves about 3 if mixed with pasta, can also be used as a sandwich spread.

Nutrition Facts Per Serving (based on 3 servings)

Calories: 162

Protein: 1 g

Fat: 16 g

Carbohydrate: 6 g

Fiber: 3 g

Sodium: 392 mg

Potassium: 258 mg

Phosphorus: 30 mg

Cauliflower Crust Pizza

Ingredients:

• 1 cup cooked, riced cauliflower (see directions below)
• 1 cup shredded mozzarella cheese (parmesan could also work)
• 1 egg, beaten
• 1 tsp dried oregano
• 1/2 tsp minced garlic
• 1/2 tsp salt
• olive oil (optional)
• pizza sauce, cheese, toppings

Directions:

Remove stems and leaves from 1 head of cauliflower, and chop the florets into chunks. Add to a food processor and pulse until it looks like grain. Do not over-do pulse or you will puree it (you can also use a cheese grader). Place the "riced" cauliflower in a microwave safe bowl and microwave for about 8 minutes (you don't need to add water).

One large head will produce between 2 and 3 cups of riced and cooked cauliflower. The remainder can be used to make additional pizza crusts immediately, or can be stored in the refrigerator for up to a week. 

To make the Pizza Crust:

Preheat oven to 450 degrees. Spray a cookie sheet with non-stick cooking spray (or use non-stick aluminum foil on a cookie sheet). In a medium bowl, stir together 1 cup cauliflower, beaten egg, and mozzarella. Add oregano, minced garlic, and salt, mix well. Transfer the mixture to your cookie sheet, and pat out into a 9" round.

Bake at 450 degrees for 15 minutes

Remove from oven and let cook for awhile. This helps make the crust more solid. 

To make the pizza:

add sauce, toppings, and cheese. Place under a broiler at high heat just until cheese is melted (approx. 3-4 min). Toppings need to be pre-cooked since you are only broiling for a few minutes. 

Nutrition facts for entire crust (no toppings):

Calories: 518

Fat: 28 g

Protein: 44 g

Carbohydrate: 27 g

Fiber: 11 g

Sodium: 1955 mg

Potassium: 1447 mg

Phosphorus: 872 mg

Recipe source: http://www.onegoodthingbyjillee.com/2012/08/the-astonishing-cauliflower-pizza-crust-you-have-to-taste-it-to-believe-it.html

You can also make this dairy free version of cauliflower pizza crust: http://www.theluckypennyblog.com/2013/05/the-best-dairy-free-cauliflower-pizza.html

Red Lentil Hummus

Ingredients:

• 2 cups water
• 1 cup dried red lentils
• 2 medium garlic cloves, finely chopped
• 3 tablespoons tahini
• 5 tablespoons olive oil
• 1/4 cup freshly squeezed lemon juice
• 1/4 teaspoon freshly ground black pepper

Directions:
1. Heat water in a small saucepan over high heat until boiling. Add lentils and reduce heat to low. Simmer until almost all of the liquid has been absorbed, about 15 minutes. Drain through a fine mesh strainer and let cool to room temperature, about 20 minutes.

2. Place lentils, garlic, and tahini in the bowl of a food processor fitted with a blade attachment and pulse until lentils are broken up, about 10 pules.

3. With the motor running, add oil, lemon juice, salt, and pepper and blend until evenly Incorporated, about 30 seconds. Scrape down the sides of the bowl and blend for 40 seconds or until smooth.

Makes about 2 cups

Nutrients Per Serving (about 2 Tbsp)
Calories: 98
Protein: 3.6 g
Fat: 6 g
Carbohydrate: 8 g
Fiber: 1.6 g
Potassium: 132 mg