Cauliflower Mock Potato Salad

Cauliflower Mock Potato Salad

Cauliflower Mock Potato Salad

I love potato salad, but it doesn't love me!  However, recently I made some Lacto-Fermented Summer Squash with Basil and Garlic, (recipe from an outside source), only I used zucchini, not yellow squash.  When I tasted the finished product, I was amazed.  They really did taste like pickles to me.  I haven't been able to eat store-bought pickles for quite some time now.  One of the things I really love to do with pickles is make potato salad, so, of course, what was the next thing I did?  I made Cauliflower Mock Potato Salad!

This mock potato salad, has all sorts of benefits that a regular potato salad doesn't have, though.  The dressing is made from yogurt and home made lacto-fermented zucchini "pickles," which adds a rich probiotic punch to this simple salad.  

Cauliflower Mock Potato Salad
Makes about 2 servings

Cut approximately 3 cauliflower florets into bite sized pieces, making about 1 cup total.  Bring a couple of cups of water to a boil with about 1/4 teaspoon Real Sea Salt.  Add the cut up cauliflower, and cook it about 2 minutes.  When it is done, the pieces will float.  Drain and rinse them with cold water until they are no longer hot.  This prevents them from cooking any further.  Set the cooked cauliflower aside to drain.

In a soup sized bowl, combine:

1/4 cup plain yogurt (SCD yogurt)
1/4 teaspoon Homemade Adobo Seasoning

Add:
1 stalk celery, 1/2" dice
6 pieces of Lacto-Fermented Summer Squash with Basil and Garlic (made with zucchini), 1/2" dice, totaling about 1/4 cup pieces
The cooked, cooled cauliflower from above

Stir the ingredients together.  Add additional yogurt and Adobo, if necessary, to taste.

Additional optional ingredients could include:  Natural olives, a diced hard-cooked egg, bacon bits (SCD legal), or even a cup of cut-up cooked chicken to make it a main dish.  Additional herbs and seasonings could include 1/4 teaspoon of dill, parsley, celery seed or basil, if tolerated.

Enjoy!

Apple Almond Bars

Apple Almond Bars

Apple Almond Bars

I'm still fairly early on my SCD* adventure hoping to heal my stomach.  I was wanting something that was yummy, easy and SCD friendly.  This is what I came up with.  They would be amazing with a variety of other flavorings like cinnamon and cloves or other SCD legal extracts like almond or maple.  They are SCD legal, as well as being low carb, gluten free and dairy free if the yogurt topping is omitted.

Apple Almond Bars
Makes 9 cookies

Preheat the oven to 350F.  Prepare an 8" square cake pan with an olive or coconut oil cooking spray with no added ingredients or butter the pan.  Set it aside.

Place the following ingredients in a mixing bowl:

1 cup blanched almond flour
1/3 cup unsweetened applesauce
1/3 cup raw honey
2 tablespoons coconut oil, liquid state (above 70F)
2 teaspoons Homemade Vanilla Extract
1/4 teaspoon salt ("Real Salt" or Himalayan)

Combine them well and spread the batter into the prepared pan, smoothing the top.  Bake the bars for about 20 minutes or until they are just becoming golden.  Cool and cut into bars.  

I served mine with honey sweetened SCD yogurt and blueberries.  Heavenly!

Enjoy!

*SCD = The Specific Carbohydrate Diet by Elaine Gottschall 

Chicken Quesadilla without a Tortilla aka Chicken Cheesy Chip

Chicken Quesadilla without a Tortilla aka Chicken Cheese Chip

Chicken Quesadilla without a Tortilla aka Chicken Cheese Chip

Years ago, when I was writing my low carb cookbooks, my friends and I created these cheesy chips, or cheese chips.  Now, everyone makes them.  I think that is super cool!  Since I've been doing the SCD plan, (Specific Carbohydrate Diet), I've been enjoying cheese chips again.  Since I was making the rest of my family chicken quesadillas for lunch, I decided I could make one for myself without the tortilla.  It was delicious!

Chicken Quesadilla without a Tortilla aka Chicken Cheese Chip

Makes 1

In a small frying pan over medium-low heat place 1 slice of SCD legal cheese, like Jack, cheddar or colby.  Add shredded cooked chicken to the top of the cheese slice to almost cover the slice.  Cover the pan and cook the cheese and chicken until the cheese has begun to crisp, about 3 minutes.  Carefully turn the cheese and chicken over with a spatula, being careful not to splatter the grease that has formed in the pan.  Continue to cook the cheese chip another minute or so, until it is rigid.  Using a spatula, carefully put the cheese chip on a plate.  Top with SCD legal yogurt and garnish with chives, if desired.

Enjoy!

Cream of Spinach or Whatever Soup for One

Cream of Spinach (or Whatever) Soup for One

Cream of Spinach (or Whatever) Soup for One

This recipe is low carb and gluten free.

I wasn't feeling well one day and had been doing a liquid fast.  I was ready for something with some substance but that wouldn't be heavy on my tummy.  I had the idea for this soup concept since I had a big pot of venison broth cooking on the stove.  My intention was to make Egg Drop Soup, but what happened was Cream of Venison Broth Soup instead!

I modified the method slightly to add the spinach.  Other vegetables could be used instead of the spinach, but it's so yummy and easy on it's own.  Just dice the vegetable that is desired and use it in place of the spinach.  Mushrooms, onions, scallions would all be great.

Cream of Spinach or Whatever Soup for One
Makes one serving

Heat approximately 1 cup of homemade broth in a small sauce pan.  Alternatively, a high quality commercial stock can be used.  Add approximately 1/3 to 1/2 cup chopped frozen spinach or other suitable vegetables.  Cook over medium heat until the spinach has softened.  If using other vegetables, they will need to be cooked until they are soft.

In the mug, add 1 or 2 eggs and stir them briskly until they are well combined.  Add 1 to 1 1/2 teaspoons pastured butter.  I use the Kerrygold brand.

Slowly pour the broth and spinach into the mug, stirring constantly with a fork or small whisk.  If it isn't stirred constantly, the result will be a clumpy Egg Drop Soup, which isn't bad, just not what I'm going for here.

Season to taste with sea salt to taste.  Everything Seasoning or Adobo are also great!  (For SCD do not use Everything Seasoning.)

Enjoy!

Spiced Pecans

Spiced Pecans 

Spiced Pecans 

This is a recipe update of Roasted Pecans from my Extreme Lo-Carb Cuisine book.  I wrote this recipe when my children were young, and they asked for it frequently.  It is lightly sweet and spicy with cloves, cinnamon and vanilla.  It smells like the Holidays!


Spiced Pecans *

Preheat the oven to 325F.  Line a baking sheet with parchment paper, and set it aside.

In a small saucepan, melt over low heat:

1 tablespoon butter (I use Kerrygold brand)
1 tablespoon coconut oil
1 tablespoon coconut sugar (could be increased if a sweeter flavor is wanted.  I was going for "lightly sweet")
2 packets stevia based sweetener

Meanwhile, combine in a mixing bowl:

2 cups soaked and dried pecans
1 tablespoon flax seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon ground cloves
1/16 teaspoon sea salt

Pour the butter mixture over the pecan mixture and stir well.  Pour onto the prepared pan and bake for about 10 to 15 minutes.  I started with frozen pecans, so it took 15 minutes.  If they are room temperature, it will take about 10 minutes.  Cool then store covered in the refrigerator.  Enjoy!

* Recipe update 11-16-15
I've since made this a couple more times.  I've found that it makes a much more caramel-like if only coconut sugar is used.  Also, I did it with 1/2 cup shredded coconut and 1 1/2 cups pecans.  It was amazing!  Bottom line, this recipe is very versatile.  Enjoy!

Almond Joy Cookies -- Gluten Free and Low Carb

Almond Joy Cookies -- Gluten Free and Low Carb

Almond Joy Cookies -- Gluten Free and Low Carb

As I've mentioned previously, I enjoy looking at recipes online.  Almond Joy Cookies floated past me the other day.  It was crazy loaded with carbs and a HUGE batch of cookies.  I decreased the recipe by 3/4 and converted to to being gluten free, sugar free and low carb.  It can be made with either regular, organic chocolate chips or unsweetened carob chips.



Almond Joy Cookies -- Gluten Free and Low Carb

Pre-heat the oven to 375F.  Line a baking sheet with parchment paper and set it aside.

In a mixing bowl with an electric mixer, mix until fluffy:

1/4 butter (I use Kerrygold brand)
1/3 cup xylitol
1/2 cup coconut sugar

Add and continue to mix until well incorporated:

1 egg
1 teaspoon vanilla extract (recipe here)

Add, mixing after each addition:

1/2 cup ground coconut
1/2 cup almond flour
1/4 ground flax seed meal
1/4 teaspoon salt
1/4 cup shredded coconut
1/4 cup blanched slivered almonds
1 1/4 cups unsweetened carob chips or organic chocolate chips

Using a 1/4 cup scoop, place the balls of dough onto the prepared sheet.  Allow plenty of space between the cookies, at least 2."  I can only fit five cookies onto my baking sheet.  Press the cookies down, so they will spread properly.  Bake them at 375 for about 16 minutes.  Do not over-bake.  They will appear under-done when they are finished.  Allow them to rest on the baking sheet for approximately 5 minutes to finish baking.  Transfer them to another sheet of parchment paper to complete cooling.  Store unused cookies in a covered container in the refrigerator or freezer with parchment between the layers.  Makes 10 jumbo cookies.

Enjoy!

Carob Nut Clusters -- Low Carb, Gluten Free

Carob Nut Clusters

Carob Nut Clusters

In re-thinking my snacking and dessert choices, I am trying include foods that are high in fat and fiber, as suggested by Cheryl Townsley in her book, "Food for Life."   This recipe is simple, delicious and meets those goals.  Cocoa powder would work easily in place of the carob for those that tolerate chocolate well.


Carob Nut Clusters

Prepare a baking sheet by lining it with either parchment paper or waxed paper, and set it aside.

In a small saucepan on medium-low heat, melt:

1/3 cup coconut oil
1/3 cup butter (I use Kerrygold brand)

Add, stirring until combined:

1/4 cup carob powder (or cocoa)
1/3 cup coconut sugar
1/2 teaspoon vanilla

Remove the pan from the heat and add, stirring until combined:

2 tablespoons ground flax seed
2 tablespoons flax seed (whole)
2 tablespoons chia seeds
1/8 teaspoon sea salt

Add, stirring until combined:

2 cups nuts, soaked and dehydrated (I used pecans, sunflowers and cashews in the ones pictured)

Drop by spoonfuls onto the prepared pan.  Freeze or refrigerate until they are firm.  Remove from the tray and store them covered in the refrigerator.

Enjoy!

Pecan Pie Muffins, Low Carb, Gluten Free

Pecan Pie Muffins, Low Carb, Gluten Free

Pecan Pie Muffins, Low Carb, Gluten Free

To be honest, I enjoy my time on social media.  One of the things I find interesting is when folks share their food creations.  I recently came upon a very sugar-laden, high carb version of this recipe and thought, "Ooo!  I can remake that!"  So I did.

This version has lots of good fats and fiber, negligible carbs and are wonderfully tasty.  Enjoy!

Pecan Pie Muffins, Low Carb, Gluten Free

Pre-heat the oven to 350F.  Spray a 6-cup muffin tin with olive oil cooking spray, or spray 6 muffin cups of a 12-cup muffin pan and put about 1 tablespoon of water into each of the remaining muffin cups.  This protects the pan and helps maintain humidity in the oven.

In a mixing bowl with an electric mixer, beat until light:

3 tablespoons coconut oil
3 tablespoons butter 

Add and continue mixing:

1/4 cup coconut sugar
3 tablespoons xylitol
1/2 teaspoon vanilla (I make my own)

Add and beat until combined:

2 eggs

Add, continuing to mix until combined:

1/4 cup ground coconut
1 tablespoon ground flax seed meal

Stir in by hand:

1 cup pecans, soaked and dehydrated

Divide the batter evenly between the 6 muffin cups.  Bake them at 350F for about 15 minutes, or until golden brown and a knife comes out clean when poked into the muffins.

Cool before serving...  or don't ;)  

Almond Crackers with Seeds and Dairy Free Spinach Dip

Almond Crackers with Seeds and Dairy Free Spinach Dip 

Almond Crackers with Seeds and Dairy Free Spinach Dip

These are a couple of yummy, enjoyable recipes.  The Almond Crackers with Seeds -- I like to call them Seedy Crackers, just for fun! -- are loaded with fiber and healthy fats.  The dip is easy and delicious.

 Almond Crackers with Seeds and Dairy Free Spinach Dip

First, the Almond Crackers with Seeds:

(For SCD, please see *Note below)

Preheat the oven to 325F.  Prepare a baking sheet with parchment paper.  Tear off two similarly sized pieces of parchment, and set them aside.  Alternatively, this recipe can be dried in a food dehydrator.

In the mixing bowl of a food processor with a blade, combine:

1 1/2 cups almond meal (flour)

1/4 cup sunflower seeds, soaked and dehydrated*

2 tablespoons broken pecan pieces, soaked and dehydrated

2 tablespoons chia seeds*

3/4 teaspoon sea salt (I use Himalayan pink salt)

2 tablespoons extra virgin olive oil (I use California Olive Ranch brand)

1/4 cup warm water

Process the dough until it is well combined.  Divide it into two balls, and set one aside.  Place one of the balls onto one of the reserved pieces of parchment.  Place the other sheet on top of the ball.  Using a rolling pin, or similar device, roll out the dough until it is about 1/8" thick.  If they are left too thick, they will be chewy.  If rolled out too thin, they will be extremely difficult to transfer to the baking sheet.  Using a sharp knife, gently cut the crackers into about 1 1/2" squares.  Using a metal spatula, carefully transfer the crackers onto the parchment lined baking sheet.  The crackers can be close, as they won't expand.  Alternatively, transfer the crackers onto parchment lined dehydrator trays.  Repeat with the remaining dough.  Continue forming crackers until all of the dough is used.  Bake the crackers for about 15 to 20 minutes, or until they are beginning to become golden.  Don't over bake.  Remove the crackers from the oven and allow them to cool on the baking sheet to complete the baking process.  If using a food dehydrator, dehydrate the crackers until they are crisp, about 8 hours, and allow them to cool on the trays after they have been removed from the dehydrator.  Cool them completely and store in an airtight, covered container.  Makes about 3 dozen crackers, depending upon size.

*Note for SCD:  Omit the sunflower seeds and chia seeds.  Increase the pecans to 1/4 cup and the almonds to 1 3/4 cup.

Now, for the Dairy Free Spinach Dip:

My daughter says this tastes like a very good ranch dressing.

In the mixing bowl of a food processor, combine:

1 cup compressed, fresh spinach leaves (I used a combination of fresh spinach and kale)

1/2 cup mayonnaise (use homemade for SCD)

1 teaspoon apple cider vinegar

1/2 teaspoon dried thyme leaves

1/2 teaspoon dried, minced onion

1/4 teaspoon dried chives

1/8 teaspoon Everything Seasoning (or Adobo Seasoning Without Pepper for SCD)

1/8 teaspoon garlic pepper, or lemon pepper (pepper only for SCD)

1/8 teaspoon dill weed

1/8 teaspoon dry mustard

Process until the mixture is uniform, scraping down the sides of the bowl, as needed.

Serve with the above crackers, fresh veggies or as a dip for chicken or fish.  Enjoy!!

Savory Gizzards and Hearts Soup

Savory Gizzards and Hearts Soup

Savory Gizzards and Hearts Soup

When my kids were little, I made "Lizards and Farts" every once in a while for lunch.  That's what we called fried chicken gizzards and hearts.  It made us laugh!  And, I know, this soup doesn't sound like the yummiest thing in the world, but really, it is delicious.  The meat turns out so tender and juicy; it's unreal.  I discovered this method when searching for a recipe for fried gizzards quite a while ago.  I actually didn't like the end results from that method, but I liked the way the meat turned out after boiling it.  Hence, this soup.

Savory Gizzards and Hearts Soup
Makes about 4 servings

In a medium sized sauce pan, place:

1 1/4 pounds chicken gizzards and hearts (just gizzards would be fine)
3 stalks celery, diced
1 small onion, diced (about 1/2 cup)
3 cloves garlic, peeled and split
2 tablespoons lemon or lime juice
6 cups of water, approximately

Cover and bring the soup to a boil.  Check it frequently to see if there is any foam or scum coming to the surface.  Skim it off and discard it.  These are the impurities coming to the surface of the broth.  (I believe this lost art of removing the impurities is a big part of why many people dislike soup.)

Once the soup has been skimmed, add:

1 teaspoon Old Bay seasoning** 
1 teaspoon Everything Seasoning** 
1/4 teaspoon Homemade Adobo Seasoning
1/4 teaspoon black pepper
1/4 teaspoon fennel or anise seeds (omit for SCD)
1 tablespoon fresh chives* 
1 tablespoon fresh basil* 
1 teaspoon fresh oregano* 
1 teaspoon fresh Rosemary*


Cover the pot and simmer the soup for about 2 hours, or until the gizzards are nice and tender.

Add and continue to cook for an additional 30 minutes:

1 medium sized carrot, grated
4 leaves Swiss chard, cut into 2" strips, or about 1 1/2 cups spinach leaves

Serve hot, garnished with a dollop of pastured butter.  It makes the soup creamy and adds delicious, healthy fat to the meal.  Enjoy!

Notes:
*Instead of fresh herbs, 1 1/2 teaspoons of dried Italian seasonings may be used, but not for SCD.
**For SCD instead of Old Bay Seasoning and Everything Seasoning, use an additional 2 teaspoons of Homemade Adobo Seasoning

Chinese Eggs with Chard and Chives

Chinese Eggs with Chard and Chives

Chinese Eggs with Chard and Chives

I'm not Chinese, but I do have a love of Chinese cooking.  Also, my husband works at a Chinese Bible camp here in the USA.  A few times a year, our camp cook will serve up my favorite dish that she makes, Swiss Chard with Chives and Eggs.  At camp, she uses either Swiss chard, spinach or some other greens and fresh chives.  Once she even did it with just chives.  It's got garlic and a little sesame oil, and she adds scrambled eggs to the dish.  When she serves it, there's a lot more green than eggs, but I wanted this for breakfast.  It could easily be changed up so that the greens are the main part, even to the point of eliminating the eggs.  I added the mushrooms just because I enjoy them.

Here's my take on Chinese Eggs with Chard and Chives

(For SCD, please see * note below)

This recipe requires two frying pans, cast iron preferably, one 6" to 8" and another 8" to 10."

Prepare 2 good sized Swiss Chard leaves (or spinach, kale or other similar greens), by separating the leaves from the stems.  Cut the stems into 1/2" pieces and keep them separate from the leaves, unless using spinach.  Cut the leaves into approximately 1" pieces, about 1 cup total.   

In a soup sized bowl, beat well, then set aside:

3 eggs
Approximately 1/4 teaspoon Everything seasoning* or sea salt

In the larger frying pan melt over medium-high heat:

2 tablespoons each coconut oil and butter

Add, and cook for about 2 minutes:

1 clove garlic, minced

The reserved stems from the Swiss chard

Add, cooking and stirring until the chard is wilted, about 2 minutes: 

The reserved, cut up leaves from the Swiss chard

About 3 tablespoons minced, fresh chives

2 medium sized mushrooms, sliced

1/4 teaspoon sesame oil

Approximately 1/4 teaspoon Everything seasoning* or sea salt

While this is cooking, melt over medium heat:

1 1/2 teaspoons each coconut oil and butter

Add the beaten eggs and cook them until they are just done.

Add the eggs to the vegetables and break them up into bite sized pieces, stirring to combine.  

Serve hot.  Enjoy!

*Note:  For SCD do not use Everything Seasoning, instead use sea salt.

Soft Boiled Eggs, aka "Eggs in a Bowl with Toast," Gluten free version

Soft Boiled Eggs, aka "Eggs in a Bowl with Toast," Gluten free version

Soft Boiled Eggs, aka "Eggs in a Bowl with Toast," Gluten free version

My mom always served me soft boiled eggs with toast when I was sick as a kid.  I serve it to my kids when they are sick.  They have always called it "Eggs in a Bowl with Toast."  With this low carb option, I can enjoy one of my family's go-to comfort foods, too. 

In an effort to eat low carb, gluten free recipes are back into my way of eating.  As I mentioned in this post, I'm also trying to increase my intake of healthy fats in an "easy" way.  Additionally, I'm trying to eat my eggs minimally cooked for optimal nutrition and easier digestion.  This recipe meets all those goals.



"Eggs in a Bowl with Toast"

Prepare one batch of Stove Top Quick Bread.

Heat a small sauce pan filled with water and 1/8 teaspoon salt to the boiling point.  Using a slotted spoon, add the desired amount of eggs, (pastured, organic), to the cooking water and turn the heat down so the water is just simmering.  Cook uncovered for about 4 minutes.  This will cook the whites and leave the yolks runny.  

As the eggs are cooking, put about a teaspoon each of butter and coconut oil  into the bowl out of which it will be eaten.  Once the eggs are cooked, drain off the cooking water and cover the eggs with cold running water.  This allows them to be able to be handled without burns.  Hold a cooked egg and tap it with the cutting edge of a table knife, in order to break the shell.  Split the egg apart, allowing the yolk to run into the prepared bowl.  Using a spoon, scoop the egg out of the shell into the bowl and add salt to taste, (Everything Seasoning is great here!)  Add broken Stove Top Quick Bread (or toast if wheat is okay), to the eggs in the bowl and stir to cover.  Enjoy!

Stove Top Quick Bread, Gluten Free

Stove Top Quick Bread

Stove Top Quick Bread

I spoke with Cheryl, the author of this book, "Cooking for Life: 90 Recipes to Reverse Inflammation, Speed Weight Loss, and Energize Your Brain."  I honestly believe her principles are going to be life changing for me.  She talked about making changes that were "easy" -- not going to put our brains into "flight or fright" mode because we perceive them as being stressful.  However, if we make small changes, our brains won't think they are "hard" and we'll begin to start healing on the deeper levels of the mind and emotions.

For me, cooking low carb is already pretty easy.  The thing I feel like I'm supposed to change at first, the "first easy step," as Cheryl says, is adding more healthy fats into my way of eating.  I've been using unrefined coconut oil and real butter (Kerrygold brand that I can get at my local Walmart) for a while now, so what I'm adding in is more flax and chia seeds.  They are loaded with nutrients and super healthy fats.  That's easy!

This morning I wanted some soft boiled eggs (recipe below) and toast for breakfast, but I'm avoiding wheat because of the inflammation connections.  That meant I needed to come up with some other suitable bread substitute, and pretty quickly, because I'd already been up for a couple of hours and hadn't eaten yet, (yeah, bad, I know.  I'm working on that!)  So, I sat down and took a minute to hear the Lord, and came up with this recipe.  The flour ingredients can easily be substituted for other flours if need be, though I did like the combination. This recipe is definitely a work in progress, and I think it has a lot of possibilities in other applications.  It did work well for what I wanted at the moment, as "eggs in a bowl with toast," and a piece of toast with some Polaner all fruit blueberry spread.

"Eggs in a Bowl with Toast"

How the bread looked when it was done baking in the pan

Here's a picture of my breakfast and of the bread how it looked in the pan when it was done baking.  (It's garnished with some turmeric, in case you were wondering.)

Stove Top Quick Bread

In a mixing bowl combine:

1/4 cup organic corn meal or other "flour" as tolerated

1/4 cup almond flour/meal

2 tablespoons coconut flour

2 tablespoons garbanzo bean flour (chickpea flour, besan)

1 tablespoon chia seeds

1 tablespoon ground flax seeds

1/4 teaspoon baking powder

1/8 teaspoon sea salt (I use Real Salt or Himalayan salt)

Add while stirring to make a loose batter:

1 egg

1/2 teaspoon apple cider vinegar (with the mother -- this is to activate the baking powder)

1/2 cup water, or more if necessary

In a 6" frying pan, cast iron preferred, just melt over medium-low heat:

1 tablespoon coconut oil

1 tablespoon butter (I use Kerrygold)

Before the butter is completely melted, pour in the batter and smooth the top. (I wasn't very careful with this step because I was anticipating flipping it over.  I decided not to do it though.)  Cover the pan with a tight fitting lid and "bake" it over medium-low heat until it is done, about 12 minutes.  The top should be firm to the touch when it is done and no longer sticky.  Makes four "slices" of quick bread.

Postscript:

I used these as biscuits for "Biscuits and Gravy" for lunch.  It was the best bread base I've ever done that is low carb as a biscuit replacement!  I just served it with some basic chicken gravy over broken up pieces of the Stove Top Quick Bread.  I like it!  Let me know if you need instructions for a basic gravy.

Biscuits and Gravy with Stove Top Quick Bread

Simple Hummus

Simple Hummus

Simple Hummus

This is a very straight-forward recipe for hummus dip.  All of the recipes I found called for canned chickpeas, (garbanzo beans), but I didn't want to use canned beans.  I ended up just "winging it" and figuring it out on my own.  I like the way it tastes.  I hope you do, too!

Cover 2 cups of raw, dried, garbanzo beans, (chick peas), with about 4 cups of water and allow them to sit over night.  In the morning, pour off the soaking water and rinse the beans.

Place the beans in a small pot.  Pour another 4 cups of water over them and add 3 cloves of garlic to the water.  Cover and cook the beans for about 3 hours or until they are tender.

Allow the beans to cool.

In a food processor, place 1 cup of the cooked beans, without juices.

Add*:

1 teaspoon Adobo seasoning (I make my own.  Recipe here.)

1/4 teaspoon roasted sesame oil

1 tablespoon extra virgin olive oil (I use California Olive Ranch brand, as it has been shown to be pure olive oil.)

Process the beans and seasonings until the mixture is smooth.  Add 1 to 2 tablespoons of the liquid from the beans, as necessary.

Serve with veggies or use as a spread.  It makes a delicious dip!

*Note:  I doubled this recipe and added 1 tablespoon ground flaxseed meal while processing.  It turned out great!

Chewy Almond Carob Squares

Chewy Almond Carob Squares

Chewy Almond Carob Bites

What a yummy treat!  One could also call these energy bars, and they could be made with any nut butter, combinations of "add ins" and cocoa powder instead of carob.  Quick and easy to make, loaded with lots of healthy fats and fiber, and sweet to eat.  What's not to love?

In a small sauce pan over medium heat, combine:

1/2 cup coconut oil
1/2 cup almond butter*

Heat the almond butter and coconut oil until it is melted.

*I made my own almond butter using 1 cup of soaked and dehydrated raw almond plus 1 tablespoon extra virgin olive oil ground in my food processor until it had turned to butter, about 2 minutes.

Add, stirring continuously:

1/3 cup xylitol
1/3 cup carob powder
3 tablespoons coconut sugar mixed with 1 tablespoon water
1/2 teaspoon vanilla (I make my own)
1/8 teaspoon Real Salt or Himalayan Pink salt

Cook this mixture until it thickens.  Just before it's ready, it will release the oil, but keep stirring until it mixes back in.*  That's when it is done.  Remove the pan from the heat.

Add and stir well:

1/4 cup shredded unsweetened coconut
1/4 cup soaked and dehydrated pepitas (pumpkin seeds) or other seeds**

Spread the dough into an 8" square pan.  Press the top down with parchment or waxed paper.  When they have cooled a few minutes, cut them into squares.  Chill the bars in the refrigerator.  Enjoy!

*The second time I made this, the oil didn't mix back in.  They are fine, but just cook the candy until it thickens, don't try to get the oil to re-emulsify.

**Also, I added an additional 1/4 cup, (total), of chia and flax seeds to the mixture and it turned out great. 

Low Carb Blueberry Muffins with Pecan Coconut Topping

Low Carb Blueberry Muffins with Pecan Coconut Topping

Low Carb Blueberry Muffins with Pecan Coconut Topping

I love muffins!  Years ago I came across a "master muffin" recipe and have memorized it.  This enables me to make just about any kind of muffin I want without much difficulty.  In this case, I have modified that basic recipe to include blueberries with a Pecan Coconut Topping.  The muffins are very moist and the topping is crunchy.  Yum!

Preheat the oven to 400F and spray a standard muffin pan with olive oil cooking spray.  Set it aside.

In a mixing bowl, combine the dry ingredients:

2/3 cup almond flour
1/3 cup ground or finely shredded, unsweetened coconut (regular shredded coconut can be ground more finely by putting it into a food processor and grinding it for a few seconds)
1/2 + 2 tablespoons cup coconut flour
1/2 cup ground flax seed meal
2 tablespoons whole flax seeds
1 tablespoon baking powder
1/4 cup measurable stevia baking product (like Stevia in the Raw for baking)
1/4 cup coconut or coconut palm sugar
1/2 teaspoon salt (I use Himalayan pink salt)

In another bowl, combine the wet ingredients:

2 eggs
1 cup water or milk or milk alternative
2 teaspoons lime juice (lemon or apple cider vinegar would be fine.  Its purpose is to activate the baking powder)
1/4 cup olive oil, melted butter or liquid coconut oil

Set these aside.

In another bowl combine the crumble topping ingredients until crumbly:

1/4 almond flour
1/4 cup coconut flour
1/2 cup coconut or coconut palm sugar
1 packet stevia based sweetener (like Truvia)
2 tablespoons butter

Set this aside.

Combine the dry ingredients with the wet ingredients.  Scoop the batter into the muffin cups and sprinkle the topping over the muffins.  There should not be any excess topping.  Bake the muffins for 15 to 18 minutes or until they are firm and browned.  They are a bit darker than traditional muffins because of the brown sugar color of the coconut sugar.  Allow the muffins to rest in the pan for about 5 minutes before slipping a knife around the edges to loosen the from the pan.  Remove them to a plate to cool.  Enjoy!

Refrigerate or freeze any extras.