Gluten-Free, Naturally Sweetened Waffles

I wanted to make waffles this morning since my kids had the day off of school, and it snowed all night. I felt like they deserved a warm breakfast. However, I had neglected to soak my wheat flour last night, and each time I want to make something that requires un-soaked flour, I struggle. 

I know the health benefits of soaked flour, and the health detriments when it's not, so I try to avoid it when it can't be properly prepared.  I am not saying that I haven't made a quick batch of rolls when I'm pressed for time and would rather have home-baked rather than store-bought bread. But I more contented and pleased mom and chef when I have taken the time to make them the right way.

So, this morning, I did some research, and decided to delve into the more cryptic world of gluten-free baking. I had plenty of experience trying, but not all experiments have proved successful. Needless to say, I was nervous!

I am so happy to say that they turned out perfectly! You'll know for sure that they are gluten-free; they simply have that texture. But with the minimal amount of coconut flour used, the egg whites that aid in a firmer structure, and the fat in the milk and nut butter to hold it together, these waffles are perfectly soft, and crunchy, with a slightly chewy texture.

This doesn't mean I'm done modifying the recipe. But, it can easily be modified as vegan, and can even be re-heated in the toaster for a crispier waffle!

Please enjoy the recipe, and if you have any suggestions on what you loved about the recipe, or how to improve it, I am ready to listen.

https://www.pinterest.com/pin/120682465000757393/

Yield: About 6Author: Amy Carter

Gluten-Free, Naturally Sweetened Waffles

prep time: 10 MINScook time: 10 MINStotal time: 20 mins

For a gluten-free, refined sugar-free breakfast food, this is as delicious as they come. Top with Grass-fed butter, and real maple syrup or fruit. Filling and nutritious! A hit, even with the kids!

ingredients:

8 Egg Whites

2 whole eggs

1/4 C. plus 2 Tbsp. Coconut flour

1/4 tsp. pink Himalayan salt

1 Tbsp. Ground Flax

1/2 C. milk, dairy or coconut (not fat-free)

1 tsp. cinnamon

1/4 c. almond or peanut butter

1 ripe banana, mashed

coconut oil for oiling waffle maker

instructions:

In a large bowl, whip egg whites and salt until stiff peaks are formed.  Set aside.

In another large bowl or measuring cup, combine all other ingredients except coconut flour. Sift, or slowly incorporate coconut flour into ingredients to create less clumping.  When well mixed, fold in egg whites until all combined. 

In a well-oiled and heated waffle maker, scoop between 1/4 and 1/3 c. waffle batter into maker. Cook until slightly browned, or to your liking. Top with butter, fresh or frozen fruit, and real maple syrup.

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Yield: Makes about 2 dozenAuthor: Amy CarterPin it

Flourless, Moist Oatmeal Chocolate Chip cookies

prep time: 10 MINScook time: 10 MINStotal time: 20 mins

Cookies so moist and sweet you will never notice that they are flourless, or the minimal amount of sugar. Serve with milk, or eat them all secretly before your kids and spouse notice evidence of home-baked goodness. :-)

ingredients:

2 Tbsp. Coconut Oil or Butter, melted

½ C. Natural Peanut Butter

½ C. Dark Brown Sugar

2 Tbsp. Honey

1 Tbsp. Flax Meal

2 Eggs

2 Tbsp. Greek Yogurt

¼ tsp. Baking soda

¼ tsp. Baking Powder (Aluminum free)

1 tsp. Vanilla

1 ½ C. Rolled Oats

⅔ C. Chocolate Chips

instructions:

Preheat oven to 375.

In a mixing bowl with a cookie dough or mixing paddle, cream together butter or oil, peanut butter, and sugars. When combined, add flax and eggs. Add Greek yogurt, b. Soda, powder, and vanilla. Mix until combined. Add oats, and mix until just combined. Slowly mix or fold in chocolate chips.

In small spoonfuls on a well-greased or silicone-matted cookie sheet, place cookie dough four across and four down, allowing for space between each cookie. Bake for 10-12 minutes, or until beginning to brown on the top, and cookie looks baked through (no gooeyness on top). Allow cookies to cool on pan for 2-3 minutes before removing. Place on a cooling rack or wax paper to cool completely.

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HealthymeHealthywe 2018

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The BEST Healthy Zuppa Toscana

The BEST Healthy Zuppa Toscana

I Shoveled 6 inches of snow this weekend! I would not normally be cheering for snow, but this is our first big snowstorm this entire season, so we were all pretty happy when the cold brought snow along with its frosty winds.

When I finished, I wanted soup. Soup that warms your insides and you have to take off the sweater you are wearing just to keep warm in the house. Soup that is even better the second and third go-around. Soup that feels just as good to eat as it is for you! You know what I mean?

Well, I really enjoy the soup from Olive Garden, but I know that most soups are full of sodium, quickly prepared beans or grains or broths that can be more health-challenging, than health-promoting. So, I made my own version. And my husband complimented me on it all evening! SUCCESS!

Enjoy all you want- I've doubled the recipe for you, so when you are satisfied for the evening, place the remaining soup in a Freezer-safe bag and save it another night. In a hurry the next week and need to throw something in the crockpot? No dinner plans, and you've arrived home with a limited amount of time to feed a hungry tribe? Healthy, nourishing and delicious dinner DONE and DONE!

Yield: 8-15 ServingsAuthor: Amy CarterPin it

Zuppa Toscana- a Healthy Rendition

prep time: 5 MINScook time: 20 MINStotal time: 25 mins

A Healthy rendition of Olive Garden's Zuppa Toscana- less unwanted fats, more protein, and a wonderful dose of healthy vegetable with cauliflower as the secret ingredient to a creamy, delicious soup on a cold day!

ingredients:

2   Tbsp. Coconut or olive oil

5  C. Chicken or vegetable broth, divided

1   C. Whole Milk

1   Head, cauliflower, rinsed, stem removed and broken into florets

6  Medium yellow or red potatoes, diced in medium-sized chunks

1   Bunch of Kale, rinsed and leaves removed from stems

1   Pkg. Organic Chicken sausage- Nitrate free (4 sausages)

1   Medium onion, diced

2  Cloves garlic, minced (or substitute 2 tsp. Garlic powder)

1 ½ tsp. Natural sea salt

Pepper to taste

instructions:

 In a large stockpot on medium heat, add oil. When heated, add garlic and onion, and cover, sauteeing only a couple of minutes, or until onion is softened. Be careful not to let the garlic burn! Add sausage and simmer, cover again for about 5-7 minutes, stirring occasionally until sausage is heated through. Roughly tear kale leaves and add kale and potatoes, and 1 c, broth. Stir, and cover again allowing kale and potatoes to soften, about 5-10 minutes. Add remaining broth, salt and pepper, and return to a simmer for about 10 minutes or until potatoes are soft to the prick of a fork.

 While soup is simmering, in a separate pot, add 1 cup water, and bring to a boil. Add cauliflower, and steam for 10 minutes. Remove from heat, drain, and using an immersion blender, or separate blender, blend cauliflower and 1 c. milk until combined and smooth.

 Remove soup from heat. Combine cauliflower puree and soup, stirring until combined, and heated through.

Serve with a side salad or breadsticks, and you have a delicious, Italian-style meal for a cold day!

notes

I have doubled this recipe for you, so take your remaining soup. Pour it into a Ziploc Bag, and freeze it for another meal! Busy night dinner plans? Done and Done!

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HealthymeHealthywe 2018

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The BEST Broccoli Cheese Soup EVER (this ONE ingredient makes the difference!)

The BEST Broccoli Cheese Soup EVER

I know, broccoli cheese soup seems like a healthy soup drowned in cheese and cream, but I will tell you that this soup is different, without sacrificing flavor. 

And the best part of the delicious, creamy flavor? Yep. It's good for you. That's what I think is the best part anyway. The best element of this soup for you might be that your kids will be reaching for seconds. 

My oldest doesn't like melted cheese; she had two bowls. My second oldest MADE the soup! That's right. It's simple enough that even a child could make this. My third child? Well, she tried it. We'll call that a win. She ate the soup once it was not touching the bread! And my youngest? He LOVES to eat. He ate it with the bread. And he doesn't typically like broccoli, so this was a HUGE win with him. 

I am happy to be able to share this with you. I adapted this recipe from the very talented creator at Wholesome Yum. It's a great recipe. However, you will miss out on the very ingredient that changes the whole broccoli-cheese soup experience. What's the ingredient? It's in the cauliflower that you get the creamy, umami-esque flavor. Better tasting, and healthier than cream, any day. If you don't believe me, try both recipes! Then let me know what you think. I would love any comments or suggestions! 

And the bread bowls. They're homemade. Bread is just better that way. I mean, you'd pay a pretty penny for a beautiful, fragrant loaf at the Farmer's Market, wouldn't you? These aren't so complicated. After all, a child can make them! The recipe for the bread bowls will be coming soon!

Without further delay, here is the recipe! Snow is in the forecast for this weekend; a PERFECT time to whip up a batch of soup (and you'll have leftovers to freeze or share with family and friends!

Yield: 12-15 servingsAuthor: Amy CarterPin it

The BEST Broccoli Cheese Soup EVER

prep time: 10 MINScook time: 20 MINStotal time: 30 mins

A creamy, flavorful soup that is so simple a child can make it. The best part? It's healthy for you!

ingredients:

1 Tbsp. Coconut or Olive Oil

2 tsp. Garlic powder, or 2 cloves fresh garlic, minced

½ onion, chopped, or 1 Tbsp. minced, dried onion

1 ½ tsp. Sea or himalayan sea salt

4 C. chicken or vegetable broth

1 lb. or 1 bag frozen broccoli florets

1 head or 1 bag cauliflower- fresh is best

2 c. Cheddar cheese, shredded

1 c. pepper jack cheese, shredded

instructions:

In a large stock pot, add oil. When warm, add spices, sauteeing only for a few seconds. With fresh onion and garlic, saute until garlic begins to sizzle, and onion softens. Add broth. While that is heating, wash and chop cauliflower. When broth begins to boil, add cauliflower, and boil for 10 minutes, or until cauliflower is soft. Reduce heat to low. Using an immersion blender, blend all of the cauliflower until broth and cauliflower have incorporated, and the texture is smooth. A better option may be your blender if it can withstand the heat. Transfer only half of the broth with all of the cauliflower to the blender, and blend on high until completely blended. Return to your pan and stir cauliflower blend together with the original broth... Now add your cheeses, and stir until completely melted. An immersion blender will help to incorporated all of the stray shreds of cheese and smooth the texture. Now add broccoli, and simmer on low until broccoli is soft.

notes

There you have it! Add extra pepper jack for a little kick, and add more salt and pepper to taste, although it should be just right with the salt and heat from the cheese! Enjoy in a bread bowl, or with a piece of crusty sourdough bread! YUM!!

HealthyMeHealthyWe

https://www.pinterest.com/pin/120682465000526013/

HealthymeHealthywe 2018

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The BEST Soaked Oatmeal Granola

This recipe is courtesy of my friend DaNelle over at Weed 'Em and Reap, and I am so happy to share it with you today because it is delicious AND nourishing, prepared properly for easier digestion and absorption of vitamins and minerals into our bodies.  Here is the link to her blog, and her recipe down below as well.

Yield: About 6 CupsAuthor: DaNelle Wolford

Homemade Soaked Granola

prep time: cook time: total time:

ingredients:

• 1 c butter or coconut oil
• 1 can coconut milk
• 2 c filtered water
• 4 TBS apple cider vinegar
• 6 c whole rolled oats DO NOT use quick oats
• ---------------
• 1 c honey or maple syrup
• 1 tsp sea salt
• 1 tsp vanilla
• 1 TBS ground cinnamon

instructions:

1. Mix butter, coconut milk, water, & acidic medium in a saucepan over low heat.
2. Once your ingredients are melted and well-mixed, pour over rolled oats and soak, covered, for 12-24 hours.
3. After your oats have soaked for 12-24 hours, mix honey, salt, vanilla, & cinnamon in a bowl and add to soaked oats.
4. Mix well, then spread out on two parchment paper-lined baking sheets and bake at 170 degrees for 4-6 hours, turning and breaking up the granola with a spatula every 2 hours.
5. Remove when slightly brown, yet still slightly moist.
6. Allow to cool and air dry for another hour, then store in an airtight container for up to 2 weeks.

notes

Remember to remove the granola while still moist. Overcooking will result in a granola that is hard to chew.

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HealthymeHealthywe 2018

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No Refined Sugar- Salted Honey-Caramelized Popcorn

No Refined Sugar Salted Honey-Caramelized Popcorn

Author: Amy CarterPin it

No Refined Sugar Salted Honey-Caramelized Popcorn

prep time: cook time: total time:

Nourish yourself with a better sweet and salty treat than traditional caramel popcorn. WARNING! This is addictive- you can share this treat with your kids or spouse... if you have any left over!

ingredients:

½ c. Popcorn Kernels

½ c.. Honey

¼ c.. Coconut Oil

2 tbsp. Butter

1 tsp. Cinnamon

1 ½ tsp. Vanilla

2 Tbsp. Coconut Milk

½ tsp. Kosher or sea salt

instructions:

On the stovetop in a medium-sized skillet (I use my cast iron skillet because it heats evenly!) or saucepan, melt coconut oil and butter. When melted completely, and the bottom of the pan is coated, add honey and cinnamon. The honey will almost immediately begin to boil. Reduce heat, and simmer, stirring constantly to incorporate ingredients and prevent honey from burning, until honey-caramel mixture thickens to almost a soft-ball stage; about 10 minutes. As honey begins to thicken, add vanilla and coconut milk and continue to whisk During this time, pop your popcorn kernels in an air popper if you haven’t already done so. Continue to stir caramel until thick enough to coat a wooden spoon. Remove from heat. Drizzle over popcorn and salt lightly. Enjoy!

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HealthymeHealthywe 2018

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Sweet Potato Vegetarian Chili

Sweet and Spicy Vegetarian Chili

I LOVE Chili. Seriously. It might sound crazy, but when I am not feeling well, I develop a deep craving for a hearty bowl of chili; one that satisfies my need for nourishing food, and my craving for the sweet and slightly spicy. This chili is perfect for just that! It's chuck full of healthy vegetables that satisfy the body's need for antioxidants and vitamins, and I LOVE the combination of flavors, especially with the sweet potatoes! Serve with a little salsa and sour cream (or better yet, Greek yogurt!), and you have the perfect meal to warm you on a cold Winter's day.

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1 can Diced tomatoes

2 Tbsp.Tomato Paste (optional)

2 c.  (or more) Beef broth

1 can (or 1 ½ c. soaked, cooked) black beans

1 can (or 1 ½ c. soaked, cooked) pinto beans

2  Sweet potatoes, previously roasted and diced, or peeled and diced

2 Carrots, diced

2 Celery stalks, diced

1 Red pepper, seeded and diced

1 Onion, skinned and diced

1 Tbsp. Chili Powder

1 tsp. Cumin powder

2 tsp. Garlic Powder

1 tsp. Salt

½ tsp. Cinnamon

1 tbsp. Coconut or Olive Oil

1 Tbsp. Honey

Juice of ½ Lime

","ins":"

On medium heat, add oil to a deep pot. Add diced onion, and saute until it begins to sofften. Add spices and continually mix for about 30 seconds. Add remaining vegetables, and cover, sauteeing until sweet potatoes begin to soften, about 10 minutes. If liquid is needed during this time, add ¼ cup of beef broth, and cover again. When vegetables have softened, add tomatoes, beans and broth. Bring to a boil. Reduce heat, and simmer for another 10 minutes or until everything has been combined and vegetables and beans are soft. Add tomato paste if thickness is desired.  Remove from heat.  Stir in honey and lime juice, and add salt and pepper to taste. Enjoy!

"}

High Protein Creamy Alfredo Sauce

A similar recipe was shared with me years ago when we were living in North Carolina and my husband Sam was in graduate school. I was just learning the ropes of nutrition, and the importance of balance and natural ingredients. I have modified this recipe to improve it's ability to nourish the body, AND please the palette!

Yield: 8 ServingsAuthor: Amy Carter

High Protein Creamy Alfredo Pasta Sauce

prep time: 5 MINScook time: 15 MINStotal time: 20 mins

A delicious, healthy alternative to the traditional Alfredo Sauce. Use with traditional or vegetable noodles, or as a dipping sauce for breads and meats!

ingredients:

2 C. (about 1 can White beans, soaked and cooked til softened, (can use canned)

1/2 C.  Greek Yogurt

 1/2 C.  Parmesan Cheese

4 oz.  Cream Cheese

1 C. Cottage cheese

2 tsp.  Garlic powder or 2 cloves minced garlic

1 tsp. Onion powder

1 tsp. natural sea salt

1 Tbsp. Olive or Coconut Oil

1 Tbsp. Butter, unsalted

1 tsp. italian herbs seasoning

1 C.  Coconut or dairy milk, divided

instructions:

Add oil to a deep skillet and allow to warm over medium heat. Meanwhile, add cheeses. Stirring constantly so cheese does not burn, Add garlic, herbs and salt, and simmer for about 30 seconds after all cheese is melted. Add beans and 1/2 C. milk. Blend well in a blender or with an immersion blender, until beans are smooth, and all ingredients are incorporated.  Add butter, then add up to 1/2 cup more milk, depending on desired consistency. When all cheese is melted and liquid is fully incorporated, add greek yogurt and remove from heat. Stir until ingredients are incorporated. Pour over pasta, or serve separately. Enjoy!

HealthymeHealthywe 2017

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