Ingredients
• 1/3 cup Tapioca (Small Pearl Old Fashioned)
• 3/4 cup Water
• 2-1/4 cups 2% Milk
• 1/4 tsp Sea Salt
• 2 Eggs, separated
• 1/2 cup Sugar
• 1/2 tsp Vanilla
Directions
Soak tapioca in water for 30 minutes in a 1-1/2 quart saucepan. Add milk, salt and lightly beaten egg yolks to tapioca and stir over medium heat until boiling. Simmer uncovered over very low heat for 10-15 minutes. Stir often. Beat egg whites with sugar until soft peaks form. Fold about 3/4 cup of hot tapioca into the egg whites, then gently fold mixture back into saucepan. Stir over low heat for about 3 minutes. Cool 15 minutes then add vanilla. Serve warm or chilled, plain or with fruits, nutmeg or coconut mixed in. Makes 3-1/2 cups (4 servings).
NUTRITIONAL INFORMATION
Serving Size: 1 Serving (197g)
Calories 240
Fat 5g
Carbohydrates 41g
Protein 8g
Fiber 0g
Sodium 110mg
Potassium: 325 mg
Phosphorus: 183 mg
Wednesday, January 5, 2011
QUINOA COOKIES
Ingredients:
· 1/4 c natural peanut butter
· 1/4 c natural almond butter
· 1/3 c raw agave nectar (or allowable sweetener: honey, maple syrup, rice syrup)
· 2 Tbsp freshly ground chia seeds or ground flax seeds
· 2 c cooked quinoa, completely cooled (Make sure this is not too wet or the cookies won’t hold together. It should be on the dry side and fluffy)
· 1 c rolled oats
· 1/2 c dried, shredded, unsweetened coconut
Directions:
Preheat the oven on its lowest setting- about 170 degrees F. Line two cookie sheets (or a giant one) with parchment paper. The parchment paper is non-negotiable. (FYI, you could easily pull this off in a dehydrator or solar oven, if you have either.)
In a bowl, mix together the peanut and almond butters, agave, and ground chia seeds. Mix in the quinoa, oats, and coconut. Your mixture should be pretty clumpy. If your quinoa was a bit wet, it may not want to hold together at this point. If that’s the case, toss in a bit more chia seeds and peanut/almond butter and see if that helps.
Scoop tablespoons onto the parchment paper and flatten them with your fingers. Make sure they’re pretty tightly formed as they’ll dehydrate slightly in the oven and small weak spots will become bigger.
Put them in the oven and let them set up for about an hour. Remove, and enjoy!
Make sure to store leftover cookies in the fridge and consume them within a week. However, I think they taste best at room temperature, so you may want to let them sit out for 15 minutes before you devour them
Makes about 24 cookies
Nutrition facts per cookie:
Calories: 90
Protein: 2.6 gm
Carbohydrates: 11 gm
Fiber 1.4 gm
Fat: 5 gm
Sodium: 3 mg
Potassium: 91 mg
Phosphorus: 65 mg
· 1/4 c natural peanut butter
· 1/4 c natural almond butter
· 1/3 c raw agave nectar (or allowable sweetener: honey, maple syrup, rice syrup)
· 2 Tbsp freshly ground chia seeds or ground flax seeds
· 2 c cooked quinoa, completely cooled (Make sure this is not too wet or the cookies won’t hold together. It should be on the dry side and fluffy)
· 1 c rolled oats
· 1/2 c dried, shredded, unsweetened coconut
Directions:
Preheat the oven on its lowest setting- about 170 degrees F. Line two cookie sheets (or a giant one) with parchment paper. The parchment paper is non-negotiable. (FYI, you could easily pull this off in a dehydrator or solar oven, if you have either.)
In a bowl, mix together the peanut and almond butters, agave, and ground chia seeds. Mix in the quinoa, oats, and coconut. Your mixture should be pretty clumpy. If your quinoa was a bit wet, it may not want to hold together at this point. If that’s the case, toss in a bit more chia seeds and peanut/almond butter and see if that helps.
Scoop tablespoons onto the parchment paper and flatten them with your fingers. Make sure they’re pretty tightly formed as they’ll dehydrate slightly in the oven and small weak spots will become bigger.
Put them in the oven and let them set up for about an hour. Remove, and enjoy!
Make sure to store leftover cookies in the fridge and consume them within a week. However, I think they taste best at room temperature, so you may want to let them sit out for 15 minutes before you devour them
Makes about 24 cookies
Nutrition facts per cookie:
Calories: 90
Protein: 2.6 gm
Carbohydrates: 11 gm
Fiber 1.4 gm
Fat: 5 gm
Sodium: 3 mg
Potassium: 91 mg
Phosphorus: 65 mg
TAPIOCA CREPES
Ingredients:
• 2 eggs
• 2 tbsp water
• 1 tsp vanilla
• 1/2 cup tapioca flour
Preparation:
Beat eggs with fork. Beat in water, vanilla and tapioca flour. Batter will appear very liquid. Let sit for 5 minutes.
Cook over medium high heat on a crepe pan or low-sided skillet brushed with oil (should be just hot enough that a drop of water sizzles and jumps across the pan). Grasping the pan by the handle pour batter (about 1/3 cup) on pan and quickly tilt all directions, swirling the batter to form a very thin round layer of batter.
Cook until the batter loses its wet look and the edges start to brown a bit. Carefully turn with a spatula and brown the other side for a few moments. Remove and stack on a plate and keep warm until ready to fill and roll with a sauce
Makes about 2 servings
Nutrients Per Serving:
Calories: 213
Protein: 6 g
Carbohydrate: 34 g
Fat: 5 g
Fiber: 0 g
Sodium:71 mg
Potassium: 74 mg
Phosphorus: 98 mg
banana ice cream
• Peel 2-3 bananas and place in ziplock bag. Place in freezer until frozen.
• Once frozen place in food processor and blend for about 5 minutes, stopping occasionally to scrape the sides.
• Scoop into a bowl and serve
Makes about 2 servings:
Nutrients per Serving:
Calories: 131
Protein: 2 g
Carbohydrate: 34 g
Fat: 0 g
Fiber: 4 g
Sodium: 1 mg
Potassium: 528 mg
Phosphorus: 32 mg
Monday, November 1, 2010
DRIED FRUIT AND NUT BARS
2 cups allowable dried fruit(apples, cranberries, mango)
2 cups walnuts, sesame seeds or other allowable nut
pinch of salt (optional)
1/2 tsp flavoring of choice
Using a food processor or blender, cut fruit into small pieces, toss into the food processor or blender, add nuts, seeds, blend until ball forms.
Press batter firmly into an oiled pie pan or cookie sheet, cut into squares. Or place form into small balls and roll in addition chopped nuts or seeds. Store in the refrigerator.
2 cups walnuts, sesame seeds or other allowable nut
pinch of salt (optional)
1/2 tsp flavoring of choice
Using a food processor or blender, cut fruit into small pieces, toss into the food processor or blender, add nuts, seeds, blend until ball forms.
Press batter firmly into an oiled pie pan or cookie sheet, cut into squares. Or place form into small balls and roll in addition chopped nuts or seeds. Store in the refrigerator.
Tuesday, September 21, 2010
SWEET POTATO CHICKPEA BURGERS
2 small yams or sweet potatoes
1/3 cup chickpea flour
2 heaping tablespoons flax meal (or 1 egg) or omit
1/4 tsp salt
1 tsp cumin
1 tbsp Dijon mustard (optional)
1/4 cup fresh parsley, or 1 tbsp dried parsley (optional)
Dash pepper
1) Bake or steam sweet potatoes till tender. Remove skins, and scoop flesh into a food processor fitted with the S blade.
2) Add remaining ingredients to food processor and pulse to combine. Scrape the sides of the bowl down and process again, adding as much water as you need to make the mix smooth and uniform. Careful here! If you add even a tablespoon too much, you’ll end up with dough that’s too soft to form into patties. Add the water sloooowly.
3) Stop as soon as the mix is even, and shape it into two burgers. You can either
• bake the burgers at 375 for about twenty-five minutes, or
• Spray a pan with coconut oil or other allowable oil and grill them on each side till crispy and cooked through.
Makes about 2 servings
Nutrients Per Serving:
Calories: 355
Protein: 9 g
Carbohydrate: 51 g
Fat: 13 g
Fiber: 7 g
Sodium: 475 mg
Potassium: 1115 mg
Phosphorus: 167 mg
adapted from: www.choosingraw.com
YEAST FREE BREAD
Yeast Free Bread
Makes; 12 servings
Ingredients:
3 cups of whole grain flour (i.e. whole wheat, barley, rye, oat, kamut, etc)
Note: if using a non gluten flour such as rice, buckwheat or amaranth, corn or potato, they will not hold well unless mixed with gluten containing flours or a binding agent such as egg)
1 1/2 cup water
1 Tb baking powder
1 Tb oil
1/4-1/2 tsp salt
Instructions:
Mix liquids and dry ingredient separately, then combine and mix well
Place is a greased and floured 9 x 5 inch loaf pan and Bake 375 degree for 50-55 minutes
When knife comes out clean and top is light to medium brown bread is ready to cool on a rack. Let cool in span for at least 1/2 hour. Do not cut the bread until completely cooled.
Nutrient Analysis: per average slice
Calories 112
Protein 4 g
Carbohydrate: 22 g
Fat: 2 g
Fiber: 4 hg
Sodium: 2 mg
Potassium: 122 mg
Phosphorus: 104 mg
Makes; 12 servings
Ingredients:
3 cups of whole grain flour (i.e. whole wheat, barley, rye, oat, kamut, etc)
Note: if using a non gluten flour such as rice, buckwheat or amaranth, corn or potato, they will not hold well unless mixed with gluten containing flours or a binding agent such as egg)
1 1/2 cup water
1 Tb baking powder
1 Tb oil
1/4-1/2 tsp salt
Instructions:
Mix liquids and dry ingredient separately, then combine and mix well
Place is a greased and floured 9 x 5 inch loaf pan and Bake 375 degree for 50-55 minutes
When knife comes out clean and top is light to medium brown bread is ready to cool on a rack. Let cool in span for at least 1/2 hour. Do not cut the bread until completely cooled.
Nutrient Analysis: per average slice
Calories 112
Protein 4 g
Carbohydrate: 22 g
Fat: 2 g
Fiber: 4 hg
Sodium: 2 mg
Potassium: 122 mg
Phosphorus: 104 mg
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