Tag Archives: High-Fibre

GF Pumpkin Millet Muffins with Cranberries

wpid-2014-08-31-10.17.00.jpg.jpegHere is my new healthier version of a very Fall favourite muffin. Millet and Pumpkin go so well together and with all the spices and lightly sweet coconut sugar these muffins are the perfect chilly morning with tea kind of treat.
I chose to use half almond flour and half prepared gluten free flour mix but you could go all almond flour or go the other way and swap out the almond flour completely to make these nut free (omit the pumpkin seeds too then of course). Might change the baking time slightly but just keep an eye on them as they near the 25 minute mark. You could also use organic wheat flour if you wish. I use a full fat Greek goat yogurt here but you could use a dairy version or even buttermilk if you wish but do your body a favour and stay with organic and do not try to use a light yogourt. Only other ingredient detail to mention I think would be the cranberries, I only have juice sweetened cranberries in my kitchen, if you haven’t tried them yet I suggest you do, they are SO much tastier and better for you than the oiled sugar, sulphonated ones. Whole Foods carries them in bulk or every health food store should stock them. Pumpkin seeds can be purchased already toasted but to toast the millet, heat on medium high in a pan, shaking often until you hear them start to crackle and pop then remove. This recipe makes two dozen smaller muffins, filling the cups almost ¾ full but you can fill a one dozen pan to make 12 larger ones.

Oven 350 degrees
2 Muffin pans, oiled

3     large Organic Eggs
1/2  cup Coconut Oil, melted
1     cup Greek Goat Yogurt
3/4  cup Coconut Sugar
1     teaspoon Vanilla
1     can Organic Pumpkin Puree
1/2  cup Oats
1/2  cup Millet, toasted
1/2  cup Pumpkin Seeds, toasted
1/2  cup Juice Sweetened Cranberries
1     cup Almond Flour
1     cup Gluten-free Flour
2     teaspoons Baking Power
1 ½ teaspoons Baking Soda
1/2  teaspoon Sea Salt
2     teaspoons Cinnamon
1     teaspoon Ginger
1     teaspoon ground Nutmeg
1/2  teaspoons ground Cardamom

Beat Eggs with Oil, Yogourt, Coconut Sugar and Vanilla. I use a food processor but you can hand mix if you like.

Add Pumpkin, mix,

Add Oats, toasted Millet and Pumpkin Seeds, mix,

Add Cranberries, mix,

Add remaining ingredients and mix or process well.

Spoon into greased or lined muffin pan then sprinkle with coconut sugar and a few more pumpkin seeds.

Bake for approximately 25 minutes.

Chestnut, Parsnip and Fennel Soup

fennel parsnip soupHere is a little different soup perfect for Winter; I try to eat food that is local and in season so fennel and parsnips fit right into that rule and chestnuts are a staple in my kitchen this time of year, they pop up in the grocery store in the Fall but you can get canned ones all year round.  It’s fun to oven roast chestnuts to eat as a snack but kind of an extra step for making soup, I honestly went to Whole Foods and got an organic can of chestnuts for this soup (NOT TO BE CONFUSED with Water Chestnuts!).

chestnutsNutritionally this soup has it going on: Chestnuts, unlike other nuts and seeds, are relatively low in calories, contain less fat but are rich in minerals, vitamins and phyto-nutrients that benefit health, they are exceptionally rich in vitamin-C and folates, they are a good source of mono-unsaturated fats, and an excellent source of minerals such as iron, calcium, magnesium, manganese, phosphorus and zinc, besides providing a very good amount of potassium and B-Complex Vitamins!   Parsnips are rich in several in Vitamin C, E and K, folate, thiamine, pantothenic acid, riboflavin, niacin and B-6.  , Parsnips are also an excellent source of minerals such as copper, potassium, magnesium, calcium, iron, manganese, selenium and zinc.  Fennel is a super food, has many health benefits and aids in digestion.  Follow this LINK to see more in-depth breakdown of its value.

Medium-large heavy bottomed soup pot
2          tablespoons Sunflower Oil
1          Leek, thinly sliced (white and pale green only)
1          tablespoon Fennel Seeds, lightly crushed
1          Fennel Bulb, coarsely chopped
2          medium/large Parsnip, peeled and diced
1          cup Chestnut, cooked and peeled
6          cups Vegetable Broth

Sea Salt and Ground Pepper

Heat oil over medium/high heat and sauté the leek, fennel seeds and fennel until slightly softened.

Add Parsnips and chestnuts and pour in broth.  Bring to a boil then reduce and simmer until the parsnips are soft.

Remove from heat and puree the soup until silky smooth.  Season with sea salt and pepper.

Chia Buckwheat Seed Flat Bread

Hello!

Well I’ve just been too busy to create or post any recipes,  I moved from an apartment into a house with a huge yard and besides that being a ton of work in itself I planted a huge vegetable garden, very exciting and having my own organic fresh veg, fruit and herbs to work with is awesome. I am off today to my family cabin for most of August so I was up late last night blending my green smoothies for freezing and making breads and crackers.  The recipe below is one I created from gluten-free bread and cracker recipes, it’s kind of a cross between a cracker and a bread. Very filling and nutritious, loaded with protein, healthy fats and fibre.  I used my fresh herbs but you can use dried if that’s what you’ve got and feel free to experiment with different herbs or flavours.   You can top these gems with most anything, I love them plain or avocado spread on top. Hope you enjoy them as much as I do!

Chia-flatbread-2Chia Buckwheat Seed Flat Bread

 

Oven 350 degrees
Coconut Oiled Baking Sheet
Food Processor

1        cup Gluten-free Oats
1/2  cup Raw Buckwheat Groats
1       cup Chia Seeds
1       cup Pumpkin Seeds
1       cup Sunflower Seeds
1/2  cup Hemp Seeds
2       teaspoon Coconut Sugar
2       teaspoons Oregano, chopped
1       teaspoon Thyme, chopped
1       teaspoon Sea Salt
1/2  teaspoon Garlic Powder
1/2   teaspoon Onion Powder
2       cups Water

Grind your oats and buckwheat in a high powered blender or food processor until you get a flour.  Move to a large bowl, add remaining ingredients and  mix well.

Transfer to a coconut oil greased baking sheet and use a spatula to spread and flatten.  Sprinkle with some more sea salt and bake for approximately 25 minutes or till firm to the touch.

All to cool for a 5-10 minutes then cut and transfer to cooling rack.

Store in the fridge for a few days or freeze.

Creamy Celery and Fennel Soup

fennel-celeryHad a fennel craving tonight and when I went looking for this soup recipe I discovered it sitting in my drafts! So, here it is: creamy, light and very healthy soup.

Large heavy bottomed soup pot
3-4    tablespoons Sunflower Oil
2         Leeks,trimmed,white and light green section only, diced
1         tablespoon Fennel Seeds
4        cloves Garlic, chopped
1         head of Celery, chopped
1         large Fennel Bulb, chopped
1         large Yukon Potato, diced
1-2     liters Organic Vegetable Broth
1         cup plain/unsweetened Milk, (I use Goats Milk but Almond, Hemp or Soy will work too)

Sea salt and fresh Ground pepper to taste

Heat oil in soup pot over medium heat. Add the leek, stir for a couple minutes, add the fennel seeds and garlic and stir for another. Add the celery, fennel, potato, and stir. Add broth to the top of the vegetables and bring to simmer. Simmer on low till tender, about 45 minutes.

Cool soup enough to blend in a blender or use an immersion blender, blend till smooth. Return to pot, add milk and heat on low until serving.

Fennel

ImageThe edible herb called fennel belongs to the Apiaceae family, which also includes carrots and parsley. It is native to Europe and related to certain herbs that have fragrant flowers widely referred to as seeds, such as anise, cumin and dill. Although some people use fennel for its scent or claimed medicinal properties, the plant is a well-known ingredient in cooking and food products, too. Edible fennel is available in bulb, leaf, seed and stalk form, and cooks use it as a flavouring agent, garnish, herb or vegetable in dishes. You can consume the different parts of the plant in various ways, explains the Herb Society of America, such as by cooking the stalk to use as a vegetable, eating the stalk uncooked, adding the raw leaves to salads or preparing tea from fennel leaves or seeds. The actual nutritional properties of fennel may vary based on such factors as added ingredients, cooking method and the variety used.

Fennel is an excellent source of vitamin C. It is also a very good of dietary fiber, potassium, molybdenum, manganese, copper, phosphorus, and folate. In addition, fennel is a good source of calcium, pantothenic acid, magnesium, iron, and niacin.

Like many of its fellow spices, fennel contains its own unique combination of phytonutrients—including the flavonoids rutin, quercitin, and various kaempferol glycosides—that give it strong antioxidant activity. The phytonutrients in fennel extracts compare favorably in research studies to BHT (butylated hydroxytoluene), a potentially toxic antioxidant commonly added to processed foods.

The most fascinating phytonutrient compound in fennel, however, may be anethole—the primary component of its volatile oil. In animal studies, the anethole in fennel has repeatedly been shown to reduce inflammation and to help prevent the occurrence of cancer. Researchers have also proposed a biological mechanism that may explain these anti-inflammatory and anticancer effects. The volatile oil has also been shown to be able to protect the liver of experimental animals from toxic chemical injury.

In addition to its unusual phytonutrients, fennel bulb is an excellent source of vitamin C. Vitamin C is the body’s primary water-soluble antioxidant, able to neutralize free radicals in all aqueous environments of the body. If left unchecked, these free radicals cause cellular damage that results in the pain and joint deterioration that occurs in conditions like osteoarthritis and rheumatoid arthritis.

The vitamin C found in fennel bulb is directly antimicrobial and is also needed for the proper function of the immune system.

As a very good source of fiber, fennel bulb may help to reduce elevated cholesterol levels. And since fiber also removes potentially carcinogenic toxins from the colon, fennel bulb may also be useful in preventing colon cancer. In addition to its fiber, fennel is a very good source of folate, a B vitamin that is necessary for the conversion of a dangerous molecule called homocysteine into other, benign molecules. At high levels, homocysteine, which can directly damage blood vessel walls, is considered a significant risk factor for heart attack or stroke. Fennel is also a very good source of potassium, a mineral that helps lower high blood pressure, another risk factor for stroke and heart attack.

Just a super food!

Oatmeal Pumpkin Spice Cookies with Cranberries and Dark Chocolate– Gluten, Dairy and Egg Free (Vegan)

Oatmeal Pumpkin Spice Cookies with Cranberries and Dark Chocolate– Gluten, Dairy and Egg Free (Vegan)

20101215-cookie-swap-oatmeal-610A lovely fellow health foodie and friend gave me some organic pumpkin from her father’s garden this week, so, I made my Pumpkin Scones (which worked egg free by the way) and these tasty little gems.  I used coconut sugar which I have been experimenting with with great results and food processor made oat flour and ground flax.  The flax acts like an egg replacer and stabilizer for this quite healthy cookie.  The recipe is vegan up until the chocolate chips, if you wish the recipe to be vegan just omit the chocolate or use a vegan chocolate chip of some sort.  These cookies are good with or without nuts, cranberries and chocolate chips.

350 degrees
Hand mixer
Large Bowl
3              cups Oat Flour
1               cup Rolled Oats
¾            teaspoon Baking Soda
¾            teaspoon Sea Salt
4              teaspoons Cinnamon
1               teaspoon ground Ginger
½            teaspoon ground Nutmeg
¼            cup Pumpkin Seeds
½            cup Apple Juice Sweetened Dried Cranberries
½            cup Dark Chocolate Chips (Vegan if you like)
Medium bowl
1              cup softened Virgin Coconut Oil (or unsalted butter)
1 ½        cups Coconut Sugar
¼            cup ground Flax Seeds
1              cup Pumpkin Puree
1              tablespoon Vanilla Extract

Combine dry in a large bowl.  Combine wet in a medium bowl and blend using a hand mixer.  Combine wet and dry and let sit for 15 minutes.

Drop by the spoonful onto an ungreased cookie sheet.  Bake for 15 minutes or until slightly golden around the edges.  Allow to cool before serving.  Makes two dozen.

Coconut Pancakes – GF

I’ve been experimenting with coconut sugar this month; I was surprised to read it scores as the lowest glycemic load of any other sugar, two teaspoons coming in at zero calories and 5 grams of sugar. Also it is high in potassium, don’t get me wrong, sugar is sugar and it should always be consumed in moderation but if we are going to use it why not choose wisely? Anyway, this morning I woke up craving coconut and pancakes so I whipped these up.  Feel free to switch out the banana for any other fruit or none at all.  The flours are all interchangeable too, this morning I used a ground buckwheat “cereal”  from Bob’s Red Mill because I am out of buckwheat flour and wanted the added nutrition of buckwheat. This recipe makes approximately 5 medium sized pancakes so make sure you’re sharing. 🙂

Non-stick fry pan oiled with coconut oil on medium/high heat
¾           cup Rice Flour
½           cup Coconut Flour
¼           cup Buckwheat Flour
1              tablespoon Baking Powder
1              tablespoon Potato Starch
1              tablespoon Coconut Sugar
2              tablespoons Coconut Oil, melted
1              large Egg, beaten (or *egg replace of our choice)
1 ½       cups Milk of your choice (I used goat’s milk but any alternative will  work)
1            Banana, sliced

Combine dry. Add wet and mix well.  Add chopped banana here or right onto of pancake in the pan.

Enjoy!

* Optional Egg Replacer: For one egg equivalent, add 1 tablespoon chia seeds to 3 tablespoons water. Let sit for 15 minutes. Stir, then use as you would eggs in baking.