Tag: Egg Free

Breads · Savory

Cassava Pizza Crust – AIP

SteffanieLeave a comment

cassava bread loaf

Let’s talk Cassava. My previous post was on Cassava Flatbread. After making this recipe for the second time this week, I felt it was owed a second salute. The recipe for this pizza is exactly the same. No new ingredients, however, I wanted to touch on just how versatile and incredible the Yuka root is (where we get cassava flour) and what dreamy foods you can create with it!

Look at that pizza crust. It is absolutely perfect.

cassava bread loaf 3

Its Gluten Free, Egg Free, Dairy Free, Paleo and AIP compliant, Coconut Free and Fat Free all without taking away from any of the pleasures of a perfectly chewy, stable and dependable pizza crust.

Again, with Cassava, I prefer the cook ahead of time method. Like the glass of wine you will enjoy with this bread (speaking from experience here), it becomes better with age. I enjoy it best once refrigerated. Now that doesn’t mean you cant have a warm piece of bread. Throw a slice in the toaster and lather with your favorite spread, dip it in olive oil and herbs, slice up some raw goats or sheeps cheese on top, maybe add a fresh tomato from the garden, dip in hummus, the possibilities are literally endless! This bread is the perfect vessel for any and all of your culinary creations!

Its practically begging to be utilized.

cassava bread loaf 2

This blog post just keeps on getting better and better (like the said wine and bread above) do you know why? Because this recipe took all of 3 minutes for me to whip up. Less than that actually. With only a handful of ingredients (recipe posted again bellow) it will become a staple in your GF kitchen, I guarantee it!

Some benefits of Cassava flour (not to be confused with tapioca – the starch derived from the Yuka root) are its low Glycemic Index, resulting in the ability to stabilize your blood sugar. This comes in handy for Diabetics or those sensitive to insulin spikes and sugar crashes. It also has saponins, chemical compounds found in many diverse plant species, that can soothe inflammation and balance out your gut microbiology. Cassava contains resistant starch, which is crucial in feeding your good gut bacteria, acting as a prebiotic in your gut. Cassava also contains many B Vitamins, including folate and thiamin as well as minerals such as Iron, Magnesium and Potassium.

Cassava flour is a higher caloric Tuber, I believe to be the highest out there that we know of. Something to take into consideration when you sit down to your family pizza – portion control is still wise and your advantage.

*Note, the Yuka root does contain a toxic compound called linamarin, which can be poisonous if consumed RAW. So please dont sit down to an uncooked Yuka root and eat it like a carrot – cook it first!

I hope you’re inspired to try out this incredible Tuber if you haven’t already. And if you have, I hope your double inspired to get in that kitchen and see what you can do with it!

Bon Appetit!

  • 2 cups Cassava Flour
  • 1 tsp Sea Salt
  • 1 tsp Baking Soda
  • 1/2 tsp Baking Powder
  • 40 grams Beef Gelatin (4 scoops of Vital proteins)
  • 1 TBSP Apple Cider Vinegar
  • 1 1/2 cups Water

Pre-heat your oven to 400 degrees. I let my stone pan pre-heat in the oven to activate the ”not stick”. It adds a beautiful textured bottom to your bread, sealing the bottom instantly. If you dont have a seasoned stone pan, I’d suggest using parchment paper on a cookie sheet, or 9×13” pan.

In a bowl, combine the Cassava Flour, Salt, Baking Soda, Baking Powder gelatin and mix well. Add the water and vinegar.

Evenly distribute the dough into whatever shape/size pan you’re going for. You can use this for a pizza crust, sandwich bread (baked in a single layer on a cookie sheet) or a cake pan to make a tortilla, even in a muffin tin to make mini English muffins!

The thickness of your dough will determine how long it should cook. I’d say at least 30 minutes for a 1 inch thick dough and an additional 10 minutes for every 1/2 inch. You’re looking for golden brown, and cassava is difficult to over bake. When removed from the oven, separate the edges of the dough from the sides of the pan, or if you used the parchment paper method, remove from the pan and allow to cool on a wire rack.

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Breads · Savory

AIP Cassava Flatbread

Steffanie1 Comment

 

Cassava bread

*Recipe has seen revision. I have omitted the Applesauce and found a texture lending itself much more to a chewy flatbread. Of course, you may try it either way.*

We are a few months into building our home, doing most of the labor ourselves. Making time for new recipes and kitchen experiments has been put on the back burner. But this recipe deserves to have some time devoted to it! I am extra enthusiastic about this recipe, because I normally dont get to partake in the treats I post on my blog, due to extra sensitivities and allergies. I am working through reintroductions, and I recently and successfully reintroduced the Cassava root. Happy dance!!

Cassava flatbread. Its chewy, salty, and actually fat free. Not that I’m at all against fat! I’ve been experimenting with separating my macros lately, this recipe was created to fall into a carb meal. The added salt and the chewiness of the bread takes me back to the days of sprouted and sourdough breads, an indulgence in the finest of what food has to offer. A gluten free diet does not have to be void of flavor, texture or tradition. A chewy piece of bread is truly my love language.

Let’s dig in.

 

  • 2 cups Cassava Flour
  • 1 tsp Sea Salt
  • 1 tsp Baking Soda
  • 1/2 tsp Baking Powder
  • 40 grams Beef Gelatin (4 scoops of Vital proteins)
  • 1 TBSP Apple Cider Vinegar
  • 1 1/2 cups Water

 

*The original recipe called for 1 cup of applesauce added. Try it both ways, and see which your family prefers! We prefer it without. 🙂
Pre-heat your oven to 400 degrees. I let my stone pan pre-heat in the oven to activate the ”not stick”. It adds a beautiful textured bottom to your bread, sealing the bottom instantly. If you dont have a seasoned stone pan, I’d suggest using parchment paper on a cookie sheet, or 9×13” pan.

In a bowl, combine the Cassava Flour, Salt, Baking Soda, Baking Powder, gelatin and mix well. Add the water and vinegar (And applesauce here if included).

Evenly distribute the dough into whatever shape/size pan you’re going for. You can use this for a pizza crust, sandwich bread (baked in a single layer on a cookie sheet) or a cake pan to make a tortilla, even in a muffin tin to make mini English muffins!

The thickness of your dough will determine how long it should cook. I’d say at least 30 minutes for a 1 inch thick dough and an additional 10 minutes for every 1/2 inch. You’re looking for golden brown, and cassava is difficult to over bake. When removed from the oven, separate the edges of the dough from the sides of the pan, or if you used the parchment paper method, remove from the pan and allow to cool on a wire rack.

Fresh out of the oven, this bread will be gummy. The Cassava root has this quality to it, add the binding agent of the gelatin and applesauce it may seem under baked. These qualities are what allow this bread when cooled, to offer the traditional texture of glutinous bread. Cassava Flatbread is especially good once its cooled, and refrigerated. I appreciate this, because most breads you have to gobble up right away to enjoy the yummy chewy texture before they harden. Not so with this recipe, it gets better as the days go by! As long as you can make it last that long.

Desserts · Sweet

Country Crumble – Allergen Friendly

SteffanieLeave a comment

Apple Crumble Pie

 

My oldest turned five this month, I cannot believe it! We live on nearly 200 acres, and on some of those acres there are some impressive and ancient apple orchards. A few of these aged and beautiful trees are of the summer variety. We dont have to wait for fall to bake up a fresh apple pie, or crumble. So naturally for his birthday, my son requested apple crumble.

I do have to say, I am very pleased with how this recipe turned out, especially it being the first try, on a whim, and in a hurry with all the other hustle and bustle of birthday happenings. Just look how it glistens, begging to be eaten and of course accompanied by a cup of tea.

 

Apple Crumby

 

This recipe is dairy, gluten, sugar, egg and coconut free. Its got enough protein to count as a meal, so it’s basically breakfast. It has a Cassava flour crust – I’ll count that as a veggie! 😉 – a fruit filling (that gelatinizes with beef gelatin, replacing the pounds of sugar used in most recipes) and an oatmeal topping. I was worried about the crust not behaving like a traditional pie crust, boy was I pleasantly surprised to pull out the first piece and discover this! Perfectly flaky, and “buttery”, holding together the filling so beautifully! The beef gelatin not only offers a quality source of protein and amino acids, as well as binds together the filling to give you the customary mouth feel of grandmas pie. I also chose to sweeten this pie with Xylitol – I wanted to avoid the blood sugar spike and crash that accompanies sugar/honey sweetened treats and Xylitol does just that. It has zero impact on your blood sugar, making this a perfect treat for diabetics, those looking to reduce inflammation or loose those few extra pounds.

 

Apple pie back

 

So lets get onto the recipe.

Pre-heat your oven to 350 degrees.

For the filling you will need:

  1. 3 pounds of apples
  2. 1/2 cup Xylitol
  3. 20 grams or 2 scoops Vital Proteins Beef Gelatin
  4. 1 tsp Ceylon Cinnamon 
  5. 1/2 tsp Sea salt

Peal, core and slice your apples. Mix in everything else and allow it to sit while you prepare the dough.

 

For the crust you will need:

With a pastry blender, or fork, mix into crumbles your flour and shortening and salt. Once incorporated, slowly begin adding the water, and mix just until a dough forms. At this point, I pressed my dough into the pie pan to simplify my life. Cassava flour does not hold up as well to manipulation as regular wheat flour.

 

For the crumb topping you will need:

Mix together until uniform.

 

Assemble your crumble, and bake for approximately 45 minutes, or until bubbly and golden brown! Let cool for at least an hour before serving.

 

 

 

Savory

Slow Roasted Lamb Shanks + Tips

SteffanieLeave a comment

Lamb

 

If you’re cooking for flavor, I believe time is your greatest advocate. I know a lot of people are getting into pressure cookers, or insta-pots, but there is something about the traditional way of cooking that won’t disappoint. Utilize time and allow simple ingredients to infuse your food, building upon itself minute after minute, hour after hour, incredible flavor.

Here are my tips for effortlessly adding tons of flavor and tenderness to your choice of protein. Let time do all the work!

  • Marinade in vinegar. This actually begins the ”cooking” process. No at this point your choice of protein is not in an oven, but by marinating your meat in vinegar, the digestive or breaking down process begins. The vinegar softens and tenderizes the meat without the risk of overcooking. This works wonders if you find yourself with a particularly tough cut of meat, but dont want to heat up the oven for 12 hours and end up with jerky.

 

  • Salt well in advance. This rule does not apply to all choices of protein. Chicken and Lamb do really well salted ahead of time where as steak and pork render more tender of a product when salted just before cooking. The salt on your lamb shanks will allow for your meat to retain moisture, the same way your body reacts to lots of salt by water retention, resulting in a melt in your mouth experience!

 

  • Braise or broil before beginning the slow cook. You want to ensure that all the delicious flavor you’ve worked so hard to culminate in your meat stays there. By braising or broiling the meat before it begins to cook, you will seal in the salt and vinegar, allowing them to work for your advantage during the cooking process.

 

  • Let your meat rest. The point of this is to allow the meat to cool down, so it can retain the liquid that is in the meat. When slicing into a hot piece of protein, you will notice the juices from that meat pouring out onto the surface of your block. That is because meat struggles to hold onto moisture at that temperature. By allowing your protein to cool, it will be able to maintain the moisture that got heated during the cooking process, resulting in a much more juicy product.

 

For this particular recipe:

  • Marinade the lamb shanks for 8 hours in Red Wine Vinegar and Salt. Adding herbs/seasonings at this time is also appropriate. (Thyme, Rosemary, Mustard, Harissa, Cumin to name a few.)
  • Broil the lamb at 450 degrees for about 15 minutes.
  • Turn the oven down to 300 degrees and cook covered for 3 hours. Be sure to keep some liquid in the pan to ensure the legs dont dry out. You can use additional vinegar here, or bone broth to infuse more flavor.
  • Let the lamb rest for 15 minutes before slicing.
Savory

AIP Parsnip fries

SteffanieLeave a comment

French Fries

 

Its grilling season, and nothing completes an AIP salad and grilled protein like these parsnip fries. So easy, and actually preferred over potato fries by every single person I’ve made these for – you’ll be running back to the farmers market every week just to pick up parsnips.

Parsnips support your body in the way of a high fiber content, magnesium, folate and potassium. So important to get those minerals and nutrients through food, daily. And how delightful in the form of a baked, greasy, salty vegetable!

  • 2-3 Medium Parsnips
  • 4 tbsp Avocado Oil
  • 1 tsp Himalayan

Preheat oven to 400 degrees. Chop your parsnips into similar sized sticks. Place your parsnips on a sheet pan, drizzle with oil and stir as to incorroporate all of the oil. Sprinkle with salt. You of course may add whatever herbs spices your heart desires.

Bake for 30-45 minutes based on how thick you cut your parsnips. Bring the temperature up to 500 and broil for 5-10 minutes, depending on how crispy you like your fries. We like ours on the crispy side!

Sweet

AIP Fudge Sauce

SteffanieLeave a comment

For when you just need a quick pick me up. A little extra zaz to add to your AIP shortcake cookies, a ganache for your cake or brownies, or a romantic fondue for your and your better half. This is an effortless, quick and affordable way to feel a little bit more human while complying with an AIP lifestyle.

 

AIP Fudge Sauce

 

 

In a saucepan, melt your palm shortening, honey, water, carob and salt. Once combined, whisk in your gelatin. You’re done! How easy was that?

2 tablespoons of Carob Powder has 42mg of Calcium, without containing oxalates, a compound that can reduce your ability to absorb the Calcium you do get. Like Cacao, Carob also provides you with antioxidants and fiber all without the caffeine! Its much sweeter than Cacao, not offering much bitterness – a great addition to any bakers kitchen!

If you have successfully reintroduced chocolate, I recommend that for this recipe. By using truly Raw Cacao, you will be adding a quality source of Magnesium to your diet, getting 40 mg in just one tablespoon of Cacao powder. 60% of Americans are depleted in this very important mineral and its one you’ll find your body needing more of on an AIP diet. Magnesium promotes sleep, relieves stress on your muscles, aids in regularity and can soothe painful PMS. That’s why us girls need our chocolate!

*If you do use Cacao, omit the water, and use a 1/2 cup serving of honey.

Sweet

AIP Rhubarb Marmalade

Steffanie1 Comment

Rhubarb Marmalade

Rhubarb is in season, and I have begun my rounds with Rhubarb Marmalade. Tart and smooth you’ll have every reason to whip up your favorite AIP bread to join in on the festivities!

One serving of Rhubarb provides you with nearly 50% of your daily recommended amount of Vitamin K. Vitamin K is essential for proper bone health, can aid in PMS, fights against cancer and reduce stress causing inflammation. Vitamin K can strengthen your immune system and promote healthy skin! Because Vitamin K is a fat soluble vitamin, be sure to accompany any Vitamin K rich food with a healthy fat to act as a carrier and assure proper absorption.
Rhubarb is also high in anti-oxidants and because of its high fiber content, is very effective at combating digestive discomfort.

I had a fresh batch of my All Purpose AIP bread come out of the oven, and couldn’t help but lather it up with some of the Marmalade still warm off the stovetop! You can find the recipe for the bread here.

Multi Marmalade

So lets get to it. You cant get much simpler than marmalade. I’m not sure why people buy it from the store. With all the added junk thats in it, you’re usually not even getting any real fruit!

  • 5 Stalks of Rhubarb
  • 1/2 cup Water
  • 2 tbsp Honey
  • 1 tsp Backstrap Molasses (optional)
  • 1 tsp Cinnamon (optional)
  • 1/4 tsp salt
  • 1 tbsp Beef Gelatin

My family doesn’t eat many sweets, so the 2 tbsp of honey was adequately sweet for us. You may find you’d like to add a touch more.

Dice your rhubarb. In a saucepan, add your rhubarb, water, honey, molasses, cinnamon and salt. Let it simmer with the lid on for about an hour. Your rhubarb will be done when you can take a whisk to it, and purée it on the stovetop. Once cooked, and puréed, stir in your gelatin, slowly. Once you’ve achieved a uniform texture, pour it into your jar and let it cool. Once the marmalade has cooled, the gelatin will act as your binder and solidify it into spreadable summertime!

Savory · Sweet

All Purpose AIP Flatbread

Steffanie16 Comments

 

multi purpose bread

 

Batch cooking is essential to most following an AIP diet, and very worthwhile for all. Its also helpful when batch cooking, to create something versatile. Thats what inspired this recipe. I aimed for a simple bread that I could use for anything and everything. From hamburger buns, to flatbread, even a pizza base, this all purpose dough can perform it. Fresh out of the oven, it reminded me a lot of cornbread. Because of the tigernuts, the bread does come out more on the sweet side, but by simply omitting the blackstrap molassas, it definitely works as savory as well!

Its quick, easy, and you’ll find you probabably always have all the ingredients on hand. And did I mention, Its COCONUT FREE? I wanted to avoid coconut, and cassava as it seems those two ingredients are in everything AIP and broaden my use for tigernuts.

Tigernuts are not actually nuts, but tubers that grow in the soil under the grounds surface. Noted as the most nutritionally dense tuber in the world, they offer a plentiful source of amino acids, vitamins C and E, magnesium, potassium and are 33% fiber! Originating in Ancient Egypt, but also playing a vital role in Africa and Europe, these little bulbs have sustained generations for thousands of years.

 

Multi Marmalade

 

I recently made a batch of fresh Rhubarb Marmalade and tried it out on a slice of this bread. What a treat to enjoy while sipping a cup of chamomile tea outside in the evening! You can find the Marmalade recipe Here.

 

 

Pre- Heat your oven to 400 degrees. In a high speed blender or food processor, grind your tigernuts. Add all your dry ingredients to a large bowl and mix. Add your oil, vinegar and molasses and stir until combined. At this point it will look crumbly, dont be afraid to get your hands in and mix it well! Once uniform, begin adding the hot water about 1/4 cup at a time. When all the water is added, your dough is complete!

At this point, you may shape the dough for your particular use. Hamburger buns, biscuits, wraps, get creative! This particular time, I chose to spread it out onto a cookie sheet over some parchment paper. I used a spatula to pat down the dough to achieve a flat top. I also separated the dough from the sides of the pan slightly, so the edges would be straight.

Bake at 400 degrees for 15 minutes.

I would love to hear how else you choose to use this recipe in your kitchen. Don’t shy away from commenting!

Savory

Seed Biscuits

SteffanieLeave a comment

We For those of us following an AIP diet (the Auto Immune Protocol) successful reintroductions always deserve the happy dance! I chose to begin my reintroductions with seeds – for their versatility and nutritional benefits.

One of the many challenges of the Auto Immune Protocol is getting enough fiber in. That is no longer an issue with these biscuits! A serving of one biscuit delivers 8 grams of fiber! The combination of Chia, Flax and Hemp seeds provide the balance of both soluble and insoluble fiber. Both vital to proper gut health, digestion and absorption of nutrients. Not only do these biscuits offer fiber, but also contribute to our protein requirements for the day coming in at 9 grams. Last but not least, these bad boys are KETO. What more can you ask for? Fiber, Protein and Ketogenic, these are the perfect way to end a delicious meal.

 

Biscuits

 

This recipe is so easy my four year old can put it together. All you need is a coffee grinder, some silverware, and a few measuring cups. I chose to blend up my seeds in a coffee grinder because the amount was too little for my Vitamix to mill it appropriately, and all three seeds require different times before completely ground.

So, without further ado, here is what you’ll need.

Pre-heat your oven to 400 degrees.

In a coffee Grinder, mill your seeds. *I would recommend only ever buying whole, raw seeds. Once a seed is milled, it begins to loose its nutritional benefits, and can become rancid. Purchase your seeds whole, and store them in the refrigerator or freezer.* I found It worked best to mill no more than 1/2 cups at a time. Add the rest of your dry ingredients including herbs if you choose to use them. I enjoy thyme and rosemary. With a fork, or pastry blender, incorporate your shortening to achieve a crumbly texture. Pour in your vinegar and water, combine until a uniform dough forms.

This dough works perfectly for drop biscuits, but I prefer the pretty round shape. To attain that, save your 1/4 cup measuring utensil and scoop it full of dough, flatten it with your spoon, and plop onto your baking dish. The biscuits will puff up a bit, so give them room to spring.

Bake for 15-20 minutes or until starting to brown on the top. Cool on a plate or wire rack and enjoy! The beef gelatin in this recipe will cause the biscuits to harden up once they cool, so dont be concerned if the biscuits seem undercooked when taken from the oven. There is nothing in them you cant eat raw – it would be worse to over bake them!