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You are here: Home / Archives for hidden veggies

hidden veggies

Strategies for Hidden Veggies III- Waffles

January 18, 2011 by KerryAnn 6 Comments

In the first two posts in this series, we examined how to replace flour in a baked good recipe with a vegetable.  This time we’ll learn how to replace a liquid with a puree while still soaking the flours in order to make the baked good traditional foods.

In the same vein as the books that promote purees, many baked goods can have some mashed banana, applesauce, sweet potato, pumpkin, butternut squash or the like added to the recipe in place of the water or milk.  The problem with many of these recipes is that the vegetable or fruit takes the place of the milk or water, and it’s then difficult to convert that recipe to being soaked.  To overcome that problem, I carefully choose recipes that call for enough liquid to work with.  I then soak the flour with the minimum amount of liquid needed to get it wet and add the rest that the recipe calls for in fruit or vegetables.  This is made much easier if you are baking gluten-free goodies, since most of the recipes call for at least a small amount of starch.  Since starches do not need to be soaked, this frees up extra liquid in the recipe to convert to a vegetable or fruit and still have the finished product turn out with the correct texture.  Since starch makes waffles crispy, this is the perfect recipe for conversion.

I use this strategy most often when there’s just a little applesauce left in the bottom of the jar, or there’s one lone banana that needs to be used.

I tip my hat to Sue Gregg, whose cookbook is the first place I heard about grinding grain in the blender with liquid so you don’t have to have a grain mill to have the benefits of freshly-ground flour.  I used her method to make pancakes for a long time until I could afford a grain mill.

[Read more…] about Strategies for Hidden Veggies III- Waffles

Filed Under: Blender Batters, Breakfast, Casein-Free, Gluten-Free, Grains, Hidden Veggie Strategies, Hidden Veggies, Menu Mailer, Nut-Free, Recipes, Soy-Free, Vegetables Tagged With: baking, blender, blender batter, dessert, eggs, grain mill, grains, hidden veggies, kids, maple syrup, pumpkin, rice, stevia, sweetener, waffles

Bean Fudge

June 6, 2011 by KerryAnn 3 Comments

If you’re a fan of our Facebook page, you might have seen our post last week about a recipe we had found. Adrienne at Whole New Mom has a recipe for Silky Smooth Bean Fudge that has proven to be a hit here!

The results are great!  I’m now sprouting some black beans to use them for another round of this fudge.  My kids loved licking it off the spoon as much as they liked it cold from the fridge.  I used cocoa powder instead of carob, NuNaturals stevia and an extra 1/4 cup melted coconut oil to get it all to come together since I had to use a blender instead of a food processor.  The extra coconut oil wasn’t a detriment at all. [Read more…] about Bean Fudge

Filed Under: Beans, Hidden Veggies, Recipes, Snacks, Sneaky Nutrition Tagged With: bean fudge, beans, hidden veggies, sneaky nutrition, sneaky veggies

Four Sneaky Ways to Add Probiotics to Your Kid’s Diet

April 5, 2011 by KerryAnn 7 Comments

Probiotic intake is one of the cornerstones of traditional foods, but many kids balk at the zip and tang most probiotics have.  As a mom, I’ve found many creative ways to get large and small amounts of probiotics into my kids.  This was critical while we were all going through gut healing and we continue with consuming probiotics daily now that we have healed.  While some of these ideas don’t represent a large amount of probiotics at one time, little bits here and there definitely add up.  Here are some easy ways to get probiotics into kids while disguising the zing. [Read more…] about Four Sneaky Ways to Add Probiotics to Your Kid’s Diet

Filed Under: Casein-Free, Condiments, Cultured Foods, Egg-Free, Gluten-Free, Grain-Free, Hidden Veggie Strategies, Hidden Veggies, Kids, Kitchen Tips, Low-Carb, Nut-Free, Recipes, Sneaky Nutrition, Soy-Free, Sweetener-Free Tagged With: apple kefir, cream cheese, dairy kefir, hidden veggies, juice, kefir, lacto-fermentation, lacto-fermented carrots, ladto-fermented pickles, pickles, probiotics, raw milk, salad, salad dressing, smoothies, sneaky, water kefir, whey, yogurt

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

‘Crocodile’ Nuggets

June 23, 2011 by KerryAnn 17 Comments

It’s been a crazy two days.   My kids are restless and can’t stay focused.   It’s hot out and rainy.  They’re trapped in the house instead of being able to go out and play.

They have been running amok.  In my house.  Specifically, they’ve been chasing each other in a loop through my living room, dining room and kitchen while squealing like only elementary kids can.  They won’t even sit still to watch Nat Geo on Netflix, which is my normal fall-back that’s assured to get them to stay put.  The beloved special on crocodiles that DS asks to watch daily isn’t working.  Nope, not happening.  Fifteen minutes into the program, they’re doing laps through my workspace at the top of their lungs.  Again.

Today is normally my kitchen day, the day I spend baking, doing cooking projects and the like.  I also needed to clean out my fridge.  I’ve got vanilla pudding and yogurt going, two different things in the oven and I’m juggling a third.

They’re crazy.  They’ve pushed me into crazy.  For lunch today I decided to pull out all of the stops I could come up with.

[Read more…] about ‘Crocodile’ Nuggets

Filed Under: Best Of, Casein-Free, Chicken, Gluten-Free, Hidden Veggie Strategies, Hidden Veggies, Kids, Leftovers, Lunch, Main Dish, Nut-Free, Portable Treats, Recipes, Sneaky Nutrition, Soy-Free, Sweetener-Free, turkey, Vegetables Tagged With: breadcrumbs, broccoli, cheddar cheese, chicken, hidden veggies, nutritional yeast, turkey

Baby Steps- Transitioning to Traditional Foods in Feburary

February 2, 2011 by KerryAnn Leave a Comment

Last year on the forum, we started a Baby Steps section to help people new to traditional foods.  Each month, I will be posting those baby steps to the blog in case you’re wanting to start your own Traditional Foods journey.

February continues with the basic steps.

  1. Add vegetable intake via sneaky veggies where it is possible.
  2. Change breakfast to being healthier but in a form that is still acceptable to your family. Move from cold cereal to oatmeal, scrambled eggs, soaked pancakes or waffles and the like.
  3. Change to sea salt if you have not already. Sea salt contains many trace minerals that iodized salt does not.
  4. Start taking cod liver oil.
  5. If you’ve already changed salt and started CLO, consider a trace mineral supplement if you feel you might be deficient.

If you would like to discuss these steps with other traditional foodists, you can do so on our forum.

—

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: Baby Steps to TF Tagged With: baby steps, breakfast, dessert, eggs, family, February, hidden veggies, Menu Mailer, oatmeal, pancakes, scrambled eggs, soup, trace minerals, waffles

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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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