CF, DF, EF, FF*, GF, GRF, MF, NUTF, SALF, SOYF, SUF, YF
Add all ingredients to a blender, adding in enough liquid to get a thick, drinkable consistency. Pour into 4 glasses, thermoses, mugs---whatever you prefer! Serves 4.
Use the tamp to ensure all is well blended. You might have to stop the blender to scrape down the sides.
Note that you can sprout the black beans before cooking them, which further enhances their digestibility. You can also remove the black skins from the beans, if you like.
Try this recipe with other beans such as chickpeas, pinto and cannellini. Go for a bean that has a neutral taste.
For a pudding version, you want a thick consistency, so stick to 1.5 cups liquid.
The avocado makes this recipe delish, so feel free to add 1 more avocado if you dare!!
Note that you can try omitting the cocoa and vanilla, especially as most protein powders come flavored. Idea: add in the chocolate-flavored protein powder and taste test before adding in cocoa/vanilla.
Similarly, instead of the stevia blend, you can try using a few drops of liquid stevia. Although not sugar-free, a few TBsp of maple syrup or coconut sugar can be used as well. Taste test and adjust accordingly.
One last note: feel free to add in superfoods like greens powder, maqui berry, mesquite, maca, chia seeds, etc. and powdered herbs (e.g. ashwagandha, dandelion, marshmallow, etc.) for extra nutrition. The cacao will help to mask any unpleasant taste---but you can also add in more of that antioxidant rich superfood for an extra chocolatey experience!
Absolte final tip: if making just for yourself, store remainders in fridge up to 3 days. You'll now have a protein shake/pudding ready to guzzle/eat for the next few days!
As always, Enjoy :)
CF, DF, EF, GF, GRF, MF, NUTF, SALF, SOYF, SUF, YF
Add all to a bowl, mix and let thicken 5 minutes. Squeeze the dough together and divide into 4 portions. Add coconut oil to a frying pan on medium-high heat. Form each hash brown into a patty shape so that it holds together and place in frying pan. If your frying pan is big enough to accommodate all 4, then great, otherwise do how many you can fit in! Fry each side 5-10 minutes, then flip and cook an additional 5-7 minutes. Serve warm.
This recipe is just awesome! You can make these hash browns savory or sweet, and even use them as burger patties or veggie "buns" with soup. So num-num!
Variation: To make them sweet, add in 2-4 tsp stevia. You can also top each one with fresh fruit and additional stevia. I find using coconut flour and almond flour lends a sweet taste.
Variation: To make them savory, consider adding in 1/2 tsp each garlic and onion powder OR 1-2 tsp powdered Italian seasoning OR curry spice OR Thai spice OR even a blend of cumin and paprika. I find using chickpea flour or a grain flour to be more savory in taste, but if you are really not into grains, I'd go with a nut (e.g. almond) or seed flour (e.g. grind sunflower seeds or pumpkin seeds to make 1 heaping TBsp of "flour").
Final note here about the parsnip: once shredded, make sure you pack it in to measure 1 1/4 cups. Yes, you can shred the parsnip, steam it for 5-7 minutes to soften a bit, and then add in the rest of the ingredients.
As always, eat on up and ---- Enjoy :)
I sure did! :)
PS. You don't have to burgers 'til they have blackened, as in the photo below.
CF, DF, EF, GF, MF, NUTF, SALF, SOYF, SUF, YF
*See Cat's Comments for alternatives
Preheat oven at 350F. Prepare pan: place silicone or unbleached muffin cups in muffin tin OR grease muffin tin with coconut oil. Of course, they also make silicone muffin "tins," so if using, no prep is required!
Mix dry ingredients together in a bowl, then mix wet ingredients together in a separate bowl. Pour wet over dry and mix everything together. Scoop batter into muffin tins and bake 15-20 minutes. Let cool on a wire rack before serving. Leftovers can be stored in a glass container with a tight fitting lid either in the pantry or fridge.
This is a recipe I found on allrecipes.com that got re-vamped to DF, EF, GF and SALF. In all truth, it's not the same recipe at all!
To make it SUF, replace the maple syrup with a stevia substitute, such as Lakanto. If you do, add all the ingredients together with HALF the stevia and see if it's sweet enough. If not, then mix in another 1/4-1/2 more. I often do this with my baked goods, adding in just a bit of sweetener and then adding more to my liking.
Just be mindful that if you add less, and it needs some sweetening when they come out, no biggy: simply sprinkle on some powdered stevia while you're eating them (or another sweetener, like eyrthritol if that's your preference), OR even a bit of honey or coconut sugar (those last two options don't qualify as SUF).
Another option is to use 1/2 cup of maple syrup, mix everything, and then add in stevia to sweeten. They'll still be some sugary sweetener in the mix, but not as much had you used 1 cup...
Options, options, so nice to have options!
Speaking of which, you can also use ground vanilla or non-alcohol vanilla if you like :)
As always, Enjoy :)
CF, DF, EF, GF, GRF, MF, SALF, SOYF, SUF, YF
Make your nut butter in the food processor, then add in the cacao, stevia to taste and the non-dairy milk. Blend 'til smooth. Keep refrigerated.
CF, DF, EF, GF, GRF, MF, SALF, SOYF, SUF, YF
In a food processor, grind the nuts. Add in the coconut oil so that the nut butter takes on a smooth consistency. Store in a mason jar, either in the cupboard or fridge. You can add in stevia to taste to sweeten, if you wish.
Making nut butters and seed butters is so EASY! Many of the nut/seed butters on the shelf in the store are rancid or go rancid quickly. Indeed, once nuts and seeds are shelled, they start to oxidize quickly. Ideally, you'd want to buy nuts in the shell, crack them open, soak the nuts, drain and rinse well, then turn them into butter. BUT, we don't always have that luxury, whether for financial or time constraint reasons.
Next best is getting your nuts/seeds organic and refrigerated. Really nice if there's a high rotation rate too, meaning that the seeds/nuts sell well, so the store is constantly having to order fresh supplies.
Soaking seeds/nuts helps to release their enzyme inhibitors. 4-8 hours suffices, then drain, rinse the seeds/nuts well and get to making that butter. OR, you can dry your nuts/seeds in a dehydrator on mesh sheets or on cookie sheets on the lowest temperature setting in your oven. Once dried, store your nuts/seeds and make your nut/seed butter at a later time, or go ahead and make it right then.
Some people do like to sprout their seeds/nuts before making them into a butter, and you can choose to do that too if you like :)
If you're in a pinch, don't bother about all this soaking and drying business ;) I sometimes just get the seeds/nuts from the health food store and go about my business and at other times use my "stash" of dried nuts/seeds :)
You can make nut/seed butters using a food processor or using the blank screen of the Omega Juicer.
You can make just one type of seed or nut butter, e.g. just sunflower seeds, just pumpkin seeds, just walnuts, just macadamia nuts, etc. OR consider making these unusual nut butters:
To make a faux peanut butter, try using Jungle Peanuts (there's no aflatoxin in them). Another unusual nut butter is to use Pili Nuts (which some say kinda tastes chocolatey) and then there's Apricot Kernels. Apricot kernels are seeds that are found inside apricot pits. You can buy apricot kernels from health food stores and Asian markets and even buy Apricot kernel butter.
Adding in oil, as I did in this recipe, helps to make the butter smooth. I chose coconut oil because of its antimicrobial nature, but adding in walnut, avocado or a light olive oil can also work well. Adding in the same oil as the nut/seed used (such as walnuts and walnut oil) is a good tip to maximize on flavor.
As with most of my recipes, zero salt is used, but you could add in some if you wanted. Some people like their butters sweet, so adding in stevia is an idea. However, you can also spread on the butter (say, on toast), then sprinkle on stevia granules to make it sweet that way, too.
Playing with nut/seed butters can be so much fun! I chose equal amounts in this recipe, but you could do 1/3 each pecan, walnut & hazelnut, OR 1/3 each pecan, walnut & almond OR 1/2 each walnut and almond, OR...You get the idea. You can also do the same with seeds and nuts, playing around with the amounts, such as mixing in sunflower seeds with almonds. Tons of recipes abound on the internet too ;)
Want to make it crunchy? Pulse chop a handful of nuts/seeds in the food processor before making the nut/seed butter and reserve them. Make the nut/seed butter in the food processor and then add in the pieces. Simple, I know ;)
To make it like "nutella," as in a chocolate nut/seed spread, add in cocoa powder OR raw cacao powder or even untoasted carob powder. Sweeten to taste with stevia. Remember that you can use a combination of stevia/erythritol or stevia/monk fruit (such as Lakanto, which you can also buy from Amazon or Well.ca). You can also buy flavored stevia, such as Chocolate Stevia, English Toffee or Vanilla Stevia, which will impart a richness to your spread. You can check out the company Sweet Drops at Vitacost, if you are interested.
How much you ask? Depends how chocolatey and sweet you like your spread. You can try this Chocolate Pecan & Walnut Nut Butter. The classic, of course, is marrying hazelnuts with chocolate :) Mmm, chocolate!
Last tip: remember that each batch of nuts is different. Some taste sweeter, some have a more bitter taste. And some nuts/seeds are sweeter in nature while others are more bitter. Sunflower or pumpkin seed butter, for example, have their own particular taste.
Finally, too lazy to make your own?
Rawtella is a company that makes great spreads with nuts and chocolate using coconut sugar-> get 'em HERE, if you'd like.
BTR makes sprouted seed & nut butters, including pistachio, black sesame seed and tahini-> get 'em HERE, if you'd like.
This recipe is nutty over nuts, so definitely does not qualify for NUTF or FF ;) However, if you have nut allergies or know of someone who does, these are worth a try:
ENJOY having fun playing around with nut & seed butters :)
CF, DF, EF, FF, GF, MF, NaF, NutF, SF, SoyF, YF, VA, VEGA, RV
This is a versatile recipe that makes a filling breakfast. Adapt it and make it your own!
Option #1: Use raw gluten-free oats. Soak equal amount oats and non-dairy milk in fridge overnight. In the morning, toss in your fave add-ins (see below).
Option #2: Use sprouted gluten-free grains, such as quinoa, buckwheat, millet or amaranth. Buy them already sprouted OR buy grains and sprout them yourself. See here for how to sprout grains (generally takes 2-3 days, so you might want to do a big batch). Once sprouted, you can then dry them. Best way is using a dehydrator: place a thin layer of grains on solid Teflex sheets and dry at 110°F 6-8 hrs or overnight. You could also try spreading your grains on cookie sheets lined with unbleached parchment paper at 300°F for 1-2 hours (keep an eye on them).
Option # 3: Use a cooked gluten-free grain, such as oats, buckwheat, quinoa, amaranth, teff or millet. Soak grains overnight, then rinse and cook before using add-ins (below). You can reheat leftovers too!
For all three options, the usual amount is 1/2, 2/3 or 3/4 cup of grain, depending on how big your appetite is that morning!
Now customize your cereal!
How to? Soak peas 8 hrs, then drain and leave in colander. Rinse peas well 2x a day until they have little tails. Dry them on a low setting on parchment lined baking sheets (300°F is OK but keep an eye on them) or use a dehydrator (110°F). Finally, grind them to a powder using a DRY high speed blender like the Vitamix and store the powder in a cool, dry place. Use 1-2 tsp (too much = overpowering).
How to? Make your own high fiber juice pulp powder by drying a thin layer of pulp leftover after making juice (any kind of juice) in a dehydrator at 110 °F on solid Teflex sheets OR drying on baking sheets lined with parchment paper at 300° F until dry; then grind to a powder in a dry high speed blender. Store in a cool, dry place in a glass container.
Tip: you can store your pulp in the freezer in parchment bags until you get a big amount. Then defrost and do several trays at once.
o nopal cactus to balance blood sugar
o grapefruit seed extract for candida/parasites (open capsule and add to porridge)
o 1/4 -1/2 tsp turmeric (antioxidant)
o 1/4-1/2 tsp mucuna (balances nerves)
o 1-2 tsp maca (balances hormones, energy enhancer)
o 1/2- 1 tsp triphala (supports digestion)
o Your own choice of herb to support your health (hidden in your porridge, it can help to hide the taste)!
How to? 1 cup soaked nuts OR 1 cup sprouted grains to 1 cup water. Blend in high speed blender like the Vitamix, pour into a nut milk bag and strain out liquid. Keep leftovers in fridge.
Variation: use 2 cups water instead and for an even thinner milk, use 3 cups water instead.
Be creative and have fun! You can name your cereal or just throw things together and eat on up!
Cat says: To make this FF and NutF, don't add in any oils, nuts or seeds.
FYI: Maca is in the cruciferous family, so be aware if you feel funny when you take it!
Who Loves Free Recipes?
**Clicking on affiliate links will send ya off to buy somethin'. Or lookin' at purty pictures of food.
You're welcome to share these FREE recipes. Just give credit where credit is due, would ya? Foodie:
Cat Wilson. Right-o.