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You are here: Home / Archives for coconut flour

coconut flour

Coconut Milk Yogurt

March 14, 2012 by KerryAnn 39 Comments

Finally, the recipe so many folks have been asking for. Coconut milk yogurt with all real food ingredients! The CTF Facebook page has been excitedly waiting for this one while seeing my multiple posts and pictures on the progress of the recipe.

This recipe is from the Menu Mailer, Volume 4 Week 29. Please consider supporting our blog by making a purchase of a Menu Mailer subscription or buying some of the issues of the Back to Basics Menu Mailer series. Mailers contain the recipes, shopping list and prep schedule for 6 meals and one dessert every week.  We add extras such as this coconut milk yogurt as we develop the recipes.  The Mailer runs as low as $1 a week.  You can receive a free Menu Mailer that was published in January, 2011 if you sign up for our mailing list.

Coconut milk yogurt from the recipe as written, unstirred, incubated 20 hours.

 

The slightly tan color comes from using rapadura as the sweetener to feed the beneficial bacteria.  If you need a white yogurt, use honey.

 

Coconut milk yogurt
This yogurt is nicely thick, even when stirred

 

[Read more…] about Coconut Milk Yogurt

Filed Under: Best Of, Casein-Free, Condiments, Cultured Foods, Dairy alternatives, Egg-Free, Gluten-Free, Grain-Free, Low-Carb, Menu Mailer, Nut-Free, Packaged Replacements, Recipes, Soy-Free Tagged With: bacteria, blender, coconut flour, coconut milk, dessert, honey, incubation, January, mason jar, Menu Mailer, rapadura, sweetener, thermometer, yogurt

Dollars to Donuts

February 21, 2011 by KerryAnn 16 Comments

We recently had a day that needed a special breakfast but I was having trouble coming up with the right thing to fix.  I started brainstorming out loud with my better half, from across the room.  We both buried ourselves into Google on our respective computers, looking for a good recipe to try.  The word ‘donut’ fell out.  We both smiled.  We have had donuts only a couple of times since we went gluten-free.  I have purchased the Kinninnick donuts twice from the salvage for special occasions, when we could get a box for $1.  But I don’t like to use them often, because they contain ingredients that aren’t real food.

The ingredients in Kinninnick vanilla donuts are

Icing (sugar, water, glucose, vanilla), Sugar, White Rice Flour, Tapioca Starch, Water, Whole Eggs, Sweet Rice Flour, Palm Fruit Oil (non hydrogenated), Frutooligosaccharide, Yeast, Pea Protein, Egg Whites, Xanthan Gum, Fruit Concentrate (dextrose, dextrin, fibre), Salt, Rice Bran Extract, Cellulose, KinnActive Baking Powder (sodium acid pyrophosphate, sodium bicarbonate, pea starch, mono calcium phosphate), Glucono Delta Lactone, Sodium Bicarbonate, Nutmeg

Last time I checked, I wasn’t able to grow lactone or pyropho… pyra…… in my back yard.  Yeah.  And, for sake of comparison, here’s the ingredients in a Dunkin’ Donut:

Donut: Enriched Unbleached Wheat Flour (Wheat Flour, Malted Barley Flour, Niacin, Iron as Ferrous Sulfate, Thiamin Mononitrate, Enzyme, Riboflavin, Folic Acid), Palm Oil, Water, Dextrose, Soybean Oil, Whey (a milk derivative), Skim Milk, Yeast, Contains less than 2% of the following: Salt, Leavening (Sodium Acid Pyrophosphate, Baking Soda), Defatted Soy Flour, Wheat Starch, Mono and Diglycerides, Sodium Stearoyl Lactylate, Cellulose Gum, Soy Lecithin, Guar Gum, Xanthan Gum, Artificial Flavor, Sodium Caseinate (a milk derivative), Enzyme, Colored with (Turmeric and Annatto Extracts, Beta Carotene), Eggs; Crunch Topping: Sugar, Coconut, Yellow Corn Flour, Caramel Color, BHT (antioxidant); Glaze: Sugar, Water, Maltodextrin, Contains 2% or less of the following: Mono and Diglycerides, Agar, Cellulose Gum, Citric Acid, Potassium Sorbate (Preservative), Artificial Flavor; Apple Filling: Water, Sugar Syrup, Corn Syrup, Evaporated Apples, Modified Food Starch, Contains 2% or less of the following: Natural Flavors, Citric Acid, Sodium Benzoate and Potassium Sorbate (Preservatives), Salt, Cinnamon, Malic Acid, Nutmeg.

I don’t think I need to say much about that list, it speaks for itself.  And Krispy Kreme won’t even give an ingredient list online that I could find.  Just a statement that they don’t use trans-fats in their shortening blend.  Ahem.

So I set out to make healthy donuts my kids would love. [Read more…] about Dollars to Donuts

Filed Under: Baked Goods, Casein-Free, Desserts, Gluten-Free, Grain-Free, Kids, Nut-Free, Portable Treats, Recipes, Snacks, Soy-Free Tagged With: 15-minute dishes, baked dishes, baking, breakfast, coconut flour, coconut milk, donuts, eggs, fast food, food, junk food, kids, kids favorites, rapadura, silicone pan, stevia, stoneware, sweetener

Thanksgiving Recipes- Crustless Pumpkin Pie

November 23, 2010 by KerryAnn Leave a Comment

Each family has their own special Thanksgiving recipes.  This recipe, included in the Thanksgiving Menu Mailer, is my crustless version of our family favorite Pumpkin Pie.

If you’d like to consider a low-carb pumpkin pie that has a crust, I would urge you to consider the recipe using coconut flour in Brice Fife’s book, Cooking with Coconut Flour (and at half.com). His recipe includes the recipe for the filling as well.

 

Crustless Pumpkin Pie

From the Menu Mailer Volume 4 Week 18

If you’re carb- or grain-conscious, this pie is quick to throw together and really fits the bill. This is our Thanksgiving choice this year since both my mom and husband are low-carbing to deal with health issues.

4 eggs
1 (15-ounce) can or 1½ cups homemade pumpkin puree*
1 tsp cinnamon
½ tsp ginger
dash nutmeg
¼ cup honey/agave or ½ cup rapadura
¾ cup unsweetened coconut, rice, almond or dairy milk

Preheat oven to 425 degrees. Grease a 9” pie plate and set aside.

In a bowl, whisk all of the ingredients together, mixing thoroughly to make sure the spices are disbursed throughout the batter (if using roasted, chopped pumpkin, combine all ingredients in a blender until smooth). Pour into the pie plate. Bake for 15 minutes. Reduce the oven temperature to 350 degrees and bake another 30 minutes or until a knife inserted comes out clean.

*To roast your own pumpkin, cut it in half, scoop out the seeds (save for another use, feed to your chickens, roast with oil and spices or discard them) and place face down on a rimmed pan. Bake at 350 degrees for an hour or until completely soft when pierced with a knife. Cut away the skin and run through a food processor until finely chopped.  Pie pumpkins have the best flavor.  If you can not find a pumpkin, a butternut squash can also be used.

 

Disclaimer:  As a resident of North Carolina, I am not allowed to have a referral account with Amazon.  I do not profit from you clicking the above link.

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Filed Under: Casein-Free, Desserts, Gluten-Free, Grain-Free, Hidden Veggies, Holidays, Lazy Cooking, Menu Mailer, Nut-Free, Recipes, Snacks, Soy-Free, Vegetables Tagged With: breakfast, coconut flour, dairy, dessert, eggs, family, Menu Mailer, pumpkin, rapadura, soup

Dollars to Donuts II- Chocolate Donuts

April 18, 2012 by KerryAnn 16 Comments

For information on the pans and techniques for making these donuts, see our first post in this series, Dollars to Donuts. This recipe is grain-free and nutrient dense. There is one egg and over one tablespoon of fat in each donut, and the recipe has a low-sweetener option. I prefer making the low-sweetener variety using Nu Naturals Stevia. I get my stevia from Iherb.com. You can get a discount on your first order with coupon code KED184.

 

Chocolate Grain-Free Donut

 

Chocolate Donuts

1/2 cup coconut flour
1/2 cup cocoa powder
1/4 tsp baking soda
1/3 tsp salt
1/3 – 1/2 cup rapadura/sucanat and 1/4 tsp stevia or 1 cup rapadura (2 cups if your family has not adjusted to low-sugar)
6 eggs
1/2 cup coconut milk, dairy milk or water
1 Tbs vanilla extract
1/4 cup coconut oil, melted
1/4 cup butter, melted (or additional coconut oil)

Preheat your oven to 350 degrees. Generously grease your pan, if you are using stoneware, and set aside.

Sift together the coconut flour, cocoa, baking soda and salt. If you are using powdered stevia, sift this in as well. Set the bowl aside. In a separate bowl, whisk together the rapadura, eggs, milk, vanilla and oil. Whisk the wet into the dry ingredients. Add a little extra water or milk, if needed, to get the batter to come together and be wet enough to pour. Quickly pour into the greased pan- I made this easier by transferring the batter to a pyrex measuring cup so I could measure and pour without blobbing the batter all over the little divet-thingie in the pan. The coconut flour will absorb the fluid as it sits, so get it into the pan so it is easier to work with. Jiggle the pan a little to get the batter to level out.

Bake for 20-22 minutes, or until a toothpick comes out clean for a stoneware mini-bundt pan. For a traditionally-sized donut pan, the baking time would be reduced to 15-18 minutes.

Glaze- I make my donuts to be very low sweetener, then mixed a little powdered sugar with some cocoa, vanilla extract and enough unsweetened almond milk to make a glaze and drizzled it over.

 

This post is part of Monday Mania, Traditional Tuesdays, Tasty Tuesdays, Slightly Indulgent Tuesdays, Grain Free Tuesdays and Show Me What Ya Got.

 

Filed Under: Baked Goods, Best Of, Breakfast, Casein-Free, Desserts, Featured Recipe, Gluten-Free, Grain-Free, Kids, Low-Carb, Nut-Free, Packaged Replacements, Portable Treats, Recipes, Sanity Savers, Snacks, Soy-Free Tagged With: 15-minute dishes, baked dishes, baking, chocolate, cocoa powder, coconut flour, coconut milk, donuts, eggs, family, junk food, kids, kids favorites, rapadura, silicone pan, stevia, stoneware, sweetener

Holidays at the Foster Household

November 15, 2010 by KerryAnn Leave a Comment

Every year, in early October, I sit down with my husband and go over what we will be doing for the holiday season.  Halloween is always taken by my grandmother’s birthday, so we don’t do anything else.  This year, we will have my family with us for Thanksgiving day, Jeff’s family the day after Thanksgiving and it will just be the four of us for Christmas.

Thanksgiving is our major holiday every year, and it is both mine and Jeff’s favorite holiday.  We plan on re-roofing our house the week of Thanksgiving, so I will be doing a small meal for us and my parents, plus anyone else we know who needs a place for the holiday.  The day after, Black Friday, my husband will undoubtedly hit the stores at 4am to secure the Christmas gift for the kids and then we will have family visiting that afternoon.  I plan on low-key, easy food for the whole weekend since it looks like we will be extremely busy.  I will likely be choosing a ham large enough to feed plenty of folks over two days instead of a turkey.  Sweet potato casserole, green beans, maybe some rolls or sourdough loaf bread.  Pumpkin pie with a coconut flour crust.  Mom might ask for a salad.  Quick, simple and easy.  Dad will ask for my mom to make a pecan pie, the one thing he requests every Thanksgiving.  Mom and Jeff are both cutting carbs to help deal with health issues, so I don’t want to put a lot of carby dishes in front of them so we’ll likely skip the dressing.  I’m sure the kids will oblige in providing plenty of decorations in the days before the meal.

I am still trying to decide on the Christmas Eve meal.  This year, Jeff totally left that ball in my court and informed me that he didn’t really care what I picked as long as his belly was full when the meal was done.  I will likely ask the kids to pick, and I imagine we will wind up with something like homemade pizza.  Today a friend stopped by and told me about using the coconut flour peanut butter pie crust from Bruce Fife’s Cooking with Coconut Flour cookbook and making a mocha pie.  I thought about making a rich and decadent pie involving chocolate filling, whipped coconut milk and that pie crust…. we’ll see what I come up with. We have some parts and pieces of a half-cow still in our freezer, and we found the tenderloin while digging through the other day.  I plan on cooking the tenderloin Christmas afternoon.  If we don’t have snow or freezing cold, I might even grill it or talk Jeff into grilling it for us.  I’ll probably allow the kids to choose the side dishes and help in their preparation.  We will spend a quiet afternoon playing with the kid’s new toy.  The four of us will be getting one joint gift this year. I’d so much rather spend my time in the living room, having fun with the kids, than to spend the whole day in the kitchen and not feel up to or not have time to enjoy the family.  I will be sure to fix some favorite treats around the holidays, with them instead of for them.

As a Southerner, black-eyed peas with some form of pork is traditional on New Year’s Day.  I will likely leave that meal up to my mom and she will ensure that the kids get the pennies in the pot for good luck in the coming year.

—

KerryAnn Foster runs Cooking Traditional Foods, the longest running Traditional Foods Menu Mailer on the internet. KerryAnn has over nine years of traditional foods experience and is a former Weston A. Price Foundation chapter leader. Founded in 2005, CTF helps you feed your family nourishing foods they will love. Each mailer contains one soup, five dinners, one breakfast, on dessert and extras. You can learn more about our Menu Mailers at the CTF website. For a free sample Menu Mailer, join our mailing list. You can also join our forum to chat with other traditional foodists and learn more.

Filed Under: Holidays, Kids Tagged With: beans, breakfast, chocolate, Christmas Eve, coconut flour, dessert, family, kids, Menu Mailer, New Year Day, October, soup

Fermentation Friday: Sourdough Pancakes

March 11, 2011 by KerryAnn Leave a Comment

Between these Sourdough Pancakes and the Soaked and Veggied Blender Waffles, my kids are totally in love with breakfast again! I haven’t heard a request for cold cereal in ages, and I couldn’t be happier.

[Read more…] about Fermentation Friday: Sourdough Pancakes

Filed Under: Blog Carnivals, Breakfast, Casein-Free, Cultured Foods, Fermentation Friday, Gluten-Free, Grain-Free, Grains, Hidden Veggies, Menu Mailer, Nut-Free, Recipes, Sourdough, Sourdough, Soy-Free Tagged With: 20-minute meals, 30-minute meals, baking, bean flour, breakfast, carnival, coconut flour, dessert, eggs, fermentation, Fermentation Friday, grain-free, hidden veggies, kids favorites, linky, Menu Mailer, pancakes, soup, sourdough, sourdough starter, stove-top dishes

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I'm KerryAnn Foster, a crazy vibrant Jesus Freak with a heart full of hope. I'm not afraid to love on the least of these or get my hands dirty. This blog is my journey from ineffective, uptight, obese wallflower to a woman on fire for God and living the most vibrant, passionate life possible!

I live in the mountains of Western North Carolina with my husband, Jeff, and our two teens. I blog about self-confidence, health and home, homeschooling and living a vibrant, wide-open Jesus-centered lifestyle. I have over seventeen years of real food, natural lifestyle and health experience. We have homeschooled our children since birth and both Jeff and I run home-based businesses. We're crazy, we know it, and we love every second of it!

Read about my journey to health through celiac disease, PCOS, food allergies, obesity, adrenal fatigue and heavy metals.

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