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Ginger Beet Kvass
Whole Wheat Bread
Sprouted Wheat Banana Bread
Blender Batter recipe
Breakfast cereal ,dry
Ambrosia Fruit Compote
Coconut Almond Cookies (low carb)
Low Carb Fudge
1/2 cup walnuts
Set coconut oil container in warm water to melt. Line a fudge pan (about 6" by 9") with wax paper.
Chop walnuts and set aside.
Measure coconut oil into pan set at very low heat, just enough to melt the oil. Stir in cocoa powder and honey until melted. Add walnuts and fruit. Remove from heat when everything is melted.
Chop almonds and coconut finely in batches in food processor and add to melted oil and blend with oil mixture. Spread in wax paper lined pan.
Chill for about 30 minutes (set the timer if you don't want it to get too hard) and cut into 24 pieces. Store in frig.
Serving Size: 1 piece
Optional additions: Brazil nuts or other nuts, peanut butter, chia seeds, super foods like kelp or nutritional yeast
Place container of unrefined coconut oil in warm water to liquefy. Place the banana, kefir, coconut milk, and Stevia in blender, and blend, increasing speed gradually. While blender is running add the flax seed and then the liquefied coconut oil. When well blended pour into 2 glasses and serve.
Kvass, the name given to a traditional Russian drink made from fermented cereal grains and vegetables, generally contains less than 1% alcohol, provides lactobacillus bacteria and electrolytes, and has traditionally been used to treat the sick. Beet Kvass is made from beetroot, salt, kefir whey and water, but tastes a little bland. The following recipe for ginger beet kvass is a bright red beet colour and tastes great. Recipe adapted from one by Abby Eagle, in Australia - http://www.rejoiceinlife.com
Ambrosia Fruit compote
This is my favorite for dessert, with lots of variations possible - better than ice cream, and nourishing to boot. Quantities are approximate – no need to measure carefully!
2 Tbsp clean warm water
Coconut cream concentrate is from Tropical Traditions. Coconut Cream Concentrate is certified organic whole coconut meat in concentrated form. It contains no additives* (not even water). The dried coconut meat is ground into a very fine powder, giving it a creamy consistency due to its high fat content. Since it is 70% fat, it is a rich source of pure coconut oil. Note: this is a food, not a cooking oil - it is white when warm, not clear like the coconut oil. There are lots more recipes using Coconut Cream Concentrate at the link below. Artisana refers to it as Artisana coconut butter ("whole coconut flesh"). Also known as "coconut spread/butter" at Wilderness Family Naturals, and you may find Nutiva Manna locally.
This can be confusing, as other coconut products are known as "coconut cream" so be careful what you get. Coconut cream concentrate/spread/butter/manna is made by first drying the coconut and then grinding it into a paste. Because of its low water content it is very shelf-stable without needing any preservatives. From these sources the temperature remains low during processing and is therefore considered "raw." I keep mine is a warm spot (nightlight as source of heat in styrofoam box) as it is very hard at temperatures below 76oF. and hard to work with.
More coconut cream concentrate recipes from Tropical Traditions
25 Ways to Use Coconut Butter by Coconut Mama
Alternatives – use canned coconut milk or dried coconut if you do not have coconut cream/butter.
This requires a bit of advance prep, but is a delightful breakfast cereal requiring only brief cooking. Use your creativity to vary the recipe.
3 tablespoon buckwheat groats, raw
1/4 cup blueberries
Combine first five ingredients and cover with water in the evening. Leave in a warm place overnight. In the morning cook the groats for a minute or so, add blueberries and remaining ingredients and serve.
Yield: 2 servings
Here's another variation on the cereal theme, made with oats.
1/3 cup rolled oats
1/4 cup crispy walnuts
In the evening combine first 5 ingredients with water and whey in a stainless steel cooking pan. Place in a warm place to soak overnight. In the morning bring the oats and nuts to a boil and simmer for 1 minute. Remove from heat, stir in remaining ingredients and enjoy. For added protein separate an egg. Add the egg white to the hot cereal and stir until cooked. Add the vitamin rich egg yolk last to the cooled cereal and stir in.
Yield: 4 servings
This cereal takes a bit of advance preparation, but it far healthier than the dry cereals you buy at the store. The extrusion process used to make dry cereals is very damaging to the proteins in the cereal.
2 cup oatmeal, old fashioned
Mix flour, milk, water, nuts, and whey, cover and leave at room temperature overnight, or for 8 hours. Add remaining ingredients except walnuts, and more water, if needed, to make a pourable batter. Prepare two 9" by 13" baking pans (non-aluminum) with butter, dust with flour, and pour in the batter. Bake at 350 degrees for 30 minutes or until a toothpick inserted in the center comes out clean. Allow to cool a few minutes and then crumble up onto baking sheet. Bake in 200 degree oven until completely dry and hard. To get a uniform size, process briefly in batches in a food processor.
To serve, add walnuts, more dried coconut, milk or cream, and raisins or fresh fruit, if desired.
Serving size: 1/4 cup
Combine oatmeal, whey, milk and water. Cover and set in warm place for at least 7 hours. Check after 10 minutes and add more water if mixture seems too dry.
After 7 hours:
Fold in raisins and walnuts. Drop by spoonfuls (ping pong ball sized) onto oiled baking sheet. (To add an elegant touch to with ½ candied cherry) Bake at 350 degrees for 12-15 minutes.
Yield: 45 cookies (10 gm carb per cookie)
Raw milk hot chocolate without over heating the milk!
Heat 2 Tbsp water in saucepan.
Making unheated yogurt
Use very fresh, high quality unprocessed milk. Yogurt cultures at 100 - 110 degrees, so by "unheated" I mean not heated higher than 110 degrees. Since the curd of unheated yogurt is very fragile, I add some gelatin to make a thicker yogurt. The honey adds other beneficial ingredients.
For general instructions for making yogurt see How to Make Your own Yogurt, Kefir, Chevre, but do not heat the milk to 180 degrees. Note the suggestions for maintaining culturing temperature. Instructions using a Instant Pot.
Makes 1 9" X 4" loaf
3 cups freshly ground spelt, kamut
1/2 cup chopped crispy walnuts or pecans
Soak flour in buttermilk, kefir or yogurt in a warm place for 12 to 24 hours - bread will rise better if soaked for 24 hours. (Those with milk allergies may use 2 cups filtered water plus 2 tablespoons whey, lemon juice or vinegar in place of undiluted buttermilk, kefir or yogurt.)
Line 5" X 9" loaf pan with parchment paper. Blend next 6 ingredients into soaked flour. Blend in nuts and baking soda last and pour into loaf pan (preferably stoneware). Bake in preheated 350 degree oven for 60 to 75 minutes, or until a toothpick inserted into center of the loaf comes out clean.
Variation: Zucchini Bread
Variation: Banana or Zucchini Spice Bread
Variation: Apricot Almond Bread
Recipe adapted by Kris Johnson from Nourishing Traditions, By Sally Fallon
Cream together sugar, butter & eggs.
Stir in banana & buttermilk.
Mix together and stir into banana mixture.
Stir in 3/4 cup crispy walnuts
Pour into parchment paper-lined bread pan. Bake 50 to 60 minutes at 350oF, or until toothpick comes out clean.
I sprout my spelt berries, dry them in my dehydrator, and grind them fresh to make banana bread. You can buy sprouted flours, but they are expensive and should be used promptly or kept in freezer.
A wonderfully nutritious and ancient grain with a deep nutlike flavor, spelt is a cousin to wheat that is recently receiving renewed recognition. Spelt is an ancient grain that traces its heritage back long before many wheat hybrids. Many of its benefits come from the fact that it offers a broader spectrum of nutrients compared to many of its more inbred cousins in the wheat family. It can be used in many of the same ways as wheat including bread and pasta making. Spelt does not seem to cause sensitivities in many people who are intolerant of wheat.
Kris's version of 1 cup soured raw milk The night before place milk and grains in blender and run at high speed for a
minute or two to break up the grains, adding enough liquid to maintain a vortex.
Cover blender and let stand at room temperature several hours or overnight for
improved nutrition. Next morning set the griddle to heating, medium high. Meanwhile add the
syrup, butter, and eggs and blend at high speed for 2 to 3 minutes until smooth,
adding liquid as needed to maintain a vortex. Test smoothness by rubbing dough
between your fingers. The last 20 seconds or so drop the soda into the center of
the vortex and blend briefly. Cook pancakes on well-buttered griddle or frypan. To serve I gently heat butter, maple syrup, and some of my raspberries,
mashed, or homemade strawberry jam and pour the warm topping over the pancake.
Yummm!!! The recipe makes 8 pancakes, in my nice eco-friendly Cuisinart
Green Gourmet skillet, so I freeze the extras between sheets of parchment
paper. I heat one in my toaster oven. Next batch I'll try adding some cinnamon. Soaking the whole grain berries makes them more digestible, releases the
minerals that are lost in making white flour, and avoids the oxidation that
happens quickly to whole grain flour.
1 cup soured raw milk
The night before place milk and grains in blender and run at high speed for a minute or two to break up the grains, adding enough liquid to maintain a vortex. Cover blender and let stand at room temperature several hours or overnight for improved nutrition.
Next morning set the griddle to heating, medium high. Meanwhile add the syrup, butter, and eggs and blend at high speed for 2 to 3 minutes until smooth, adding liquid as needed to maintain a vortex. Test smoothness by rubbing dough between your fingers. The last 20 seconds or so drop the soda into the center of the vortex and blend briefly. Cook pancakes on well-buttered griddle or frypan.
To serve I gently heat butter, maple syrup, and some of my raspberries, mashed, or homemade strawberry jam and pour the warm topping over the pancake. Yummm!!!
The recipe makes 8 pancakes, in my nice eco-friendly Cuisinart Green Gourmet skillet, so I freeze the extras between sheets of parchment paper. I heat one in my toaster oven. Next batch I'll try adding some cinnamon.
Soaking the whole grain berries makes them more digestible, releases the minerals that are lost in making white flour, and avoids the oxidation that happens quickly to whole grain flour.
Preheat oven to 350 degree F. Put whole almonds in an oven safe pan and bake for about 8 minutes or until lightly browned. Remove from oven and let cool, then chop in food chopper. Mix together butter, sugar, salt, eggs, almond and cardamom. Stir in flour, coconut, and toasted almonds. Let batter rest for 4 to 5 minutes to allow it to thicken slightly. Drop batter in small spoon-size mounds 1 inch apart on cookie sheet lined with buttered parchment paper. Bake at 375 degrees F for 14 minutes or until lightly browned. Cool slightly and removed from cookie sheet.
Makes 45 dozen small cookies. 110 calories each, 70% fat calories, 7 gm carbs.
Adapted from Cooking with Coconut Flour, by Bruce Fife, N.D.
Some coconut flour info and recipes