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You are here: Home / Archives for rapadura

rapadura

Curried Pumpkin Soup

January 9, 2011 by KerryAnn 5 Comments

On the Facebook page for Cooking Traditional Foods, I often post what I’m cooking, along with reminders to do things like thaw your meat and soak your grains.  Today I mentioned that I’m making curried pumpkin soup in preparation for the power outage that is expected.  Several people requested the recipe, so I decided to post it here.

Beginning tonight and through Tuesday, we’re expecting ice and snow.  I’m preparing four day’s worth of food.  I’ve also made potato soup and I’m making chili, cornbread, some brownies and possibly some baked goods for breakfast later today.

This soup is insanely good. The combination of pumpkin, coriander, coconut milk and curry is beyond fabulous. Don’t skimp on the rapadura, it offsets the spiciness and really makes the flavor pop.  If I could only have two soups in my life, this would be one of my choices.

[Read more…] about Curried Pumpkin Soup

Filed Under: Casein-Free, Egg-Free, Gluten-Free, Grain-Free, Hidden Veggies, Lunch, Menu Mailer, Nut-Free, Recipes, Soups, Soy-Free, Vegetables Tagged With: blender, breakfast, coconut milk, coriander, curry, dessert, family, food, garlic, meat, onion, pumpkin, rapadura, soup

Strategies for Hidden Veggies I- Black Bean Brownies

January 8, 2011 by KerryAnn 3 Comments

I periodically spend time thinking about ways to hide veggies in most foods, and I’m always on the look-out for ideas.  After looking into purees and the books that promote them, I decided that most of them were a lot of work for little vegetable content per serving in the finished product.  While I applaud any efforts to get veggies into children, I felt like many of these recipes were too much work for too little results to be the main thrust of my efforts.  Many of the published recipes I found only had 1/2 – 2 Tbs of puree per serving and the purees often have water added so you’re getting very little in the way of vegetables.  Many of them showed a remarkable lack of variety or weren’t recipes acceptable for a traditional foods diet as they contained unsoaked flours, soy flour, or other undesirable ingredients.  Many of the recipes used applesauce to replace the fat or a puree to replace the egg.  While it is better than nothing, I felt like I could use different methods to achieve better results while keeping the recipes true to traditional foods.  I decided for the most part that the recipes that didn’t try to hide the vegetable flavors but instead complimented them and recipes where the vegetable replaces the flour were good candidates. This is easily accomplished in many brownies, cakes, pies, blondies and even dishes such as custards and puddings.  Even some cookies, ice creams and sherbets will work!  For breakfast, many pancakes, waffles and other baked goods are a snap to convert, especially those with liquid batters.

By far, I feel the strategy of using vegetables to replace the flour in a recipe is the best way to get veggies into a recipe.  Many gluten-free recipes contain bean flours, so using pureed beans to replace the flour while reducing the liquid works very well.  It is possible to produce flourless recipes this way!  And, by soaking and cooking the beans correctly, you make the recipe traditional food and you eliminate the gastric distress that comes with using unsoaked bean flours. In some of these recipes, adding extra eggs is possible, further increasing the nutrition.  The beans increase the nutrition content while decreasing the carbs, so it is a wonderful strategy.  Especially good for filling little bellies and keeping them full until the next meal.

This recipe, using black beans, is the first recipe I will post in this series.  It is a plain, chocolate brownie. Cocoa powder covers the color of the black beans.   For blondies, a white beans such as navy or cannellini work beautifully. In the coming weeks, I will post cakes, blondies, dressed-up brownies and more using this method.

 

Black Bean Brownies

From the Menu Mailer Voume 4 Week 24

½ cup rapadura
4 large eggs
3 Tbs cocoa powder
1 tsp baking powder
2 Tbs coconut oil or butter, melted
1 tsp vanilla
1 (14.5 ounce) can or 1½ cups cooked black beans, drained and rinsed

Preheat oven to 350 degrees. Grease an 8×8 pan and set aside.

Place the eggs, rapadura, cocoa powder, baking powder, coconut oil and vanilla in a blender or food processor and blend until well-combined. Add the beans and blend until thoroughly combined and smooth. Pour into the pan and bake 30 minutes or until a toothpick inserted in the center comes out clean. Allow to cool before slicing.

 

This post is part of Food Trip Fridays and the Beans and Lentils Linky.

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Filed Under: Beans, Casein-Free, Desserts, Gluten-Free, Grain-Free, Hidden Veggie Strategies, Hidden Veggies, Menu Mailer, Nut-Free, Portable Treats, Recipes, Snacks, Soy-Free, Vegetables Tagged With: baking, beans, chocolate, cocoa powder, cookies, dessert, eggs, food, rapadura, soup, vegetables, waffles

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

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Meet KerryAnn

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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