Breads · Desserts · Sweet

Sourdough Oat Cake

oatmeal cake 4

I love oats. I also love cake. Whats not to love about oat cake? Especially for a quick breaky with a steaming cup of coffee – I am in heaven. This recipe is so easy, and comes out beautifully rustic, with a chewy crust and gooey inside. Its dense, filling and absolutely delightful.

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Oats are such an incredibly soothing food. Think of when you had chicken pox as a child, what did your mom do for you? My mom put me in an oat bath. Same fix goes for poison ivy or poison oak. Oat baths, lotions, etc. are all ways we calm inflammation on the outside of our bodies, and it works the same on the inside too! Who knew it could offer incredible flavor, as well as healing – what an incredibly capable little grain!

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There is more. Oats can be so much more! Lets look at their potential, specifically through the process of fermentation.

Fermenting, soaking, sprouting – I’m sure you’ve heard these terms before. Altering food with these and other nutrient boosting and preserving methods has to be one of the most intriguing tools Ive added to my kitchen. I apply it in so many areas! It began with Kombucha and Kefir. Then double fermenting my Kefir, then even making Kefir cheese and ice cream! Ive made my own sauerkraut, and lacto-fermented many vegetables from my garden. Ive adopted soaking, sprouting and dehydrating all my nuts and seeds, grains and legumes!

Why?

Whole foods found in nature possess a self preserving property called Phytic Acid. This compound behaves as a preservative to its source in its natural environment. Phytic Acid  is also the energy source which affords the plant its ability to sprout – two both very necessary and incredible aspects of this natural preservative. Here is an example of how it works in nature: Almonds, (which are high in Phytic Acid) when found in their native lands, and not grown on large farms, enjoy the rain/flood season right at their peak. The almonds then naturally undergo a soaking, and become sprouted. Its amazing, isn’t it! God has thought of everything.

Whats are the benefits of this?

While Phytic Acid can do us a favor in preserving and activating our foods, it comes with its downsides. The self defense mechecnism inhibits our bodies ability to digest and absorb the nutrients found in those nuts, seeds, legumes and grains. It hinders the bioavailability of those foods, resulting in malnutrition, malabsorption, and the diseases brought on by that.

I don’t know about you, but I don’t live in the rainforest where I can easily scavenge for nuts that have been naturally soaked and sprouted for me. So thats where this tool comes in handy. By soaking, sprouting and fermenting our foods, we not only remove the harmful enzyme inhibitor, Phytic Acid, but we multiply the benefits of the food that we activate! To list just a few,

  • It promotes beneficial bacteria
  • The fermented food will actually generate more vitamins and minerals
  • The nutrients there will be made bioavailable instead of inhibited/undigested
  • It Balances your PH levels
  • It eats away at the natural sugars, reducing the Glycemic Index
  • Its acts as an incredible cleanse for your body

I will be so happy if you all are still with me! I could talk hours and hours on fermenting/soaking/sprouting – we’ve only covered the very basics. However, I promised a recipe, and I will get to it – I think you’ll enjoy it so much more now that you understand the hows and whys this oatmeal cake is so awesome!

                                                                    The happenings.

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It was bubbling for a good 10 minutes after opening the Jar. And I couldn’t stop giggling! My husband looked at my like I was crazy, but I see him smirk out of a little shared excitement when my experiments are successful.

At this point, you may just decide to cook up your oats like this for breakfast! Its what my boys have nearly every morning. I’ll add some fresh apples from the tree in our backyard, cinnamon, sea salt and peanut butter.. its perfection. And if you like oatmeal more often, keep a quarter of the oats in the jar, and use them as a starter for the next batch. They’ll ferment quicker and add a whole new dimension to the flavor.

To ferment the oats you’ll need:

  • 1 quart mason Jar
  • 2 Cups steel cut oats
  • Water
  • 1/2 tsp Sea salt

Place your oats in the quart mason Jar, and fill it to the top with warm water. Add the sea salt, (this helps break down the enzyme inhibitors quicker) give it a quick stir, put on the lid, and set it in a spot outside the reach of sunlight. To properly ferment, I let mine sit for a minimum of 3 days. Sometimes up to 7, it all depends on your taste, and preference.  Keep in mind you may have to burp your jar, slowly removing the lid to let the air pressure release so your jar doesn’t explode. Look for a lid thats puffing up in the center. Also keep in mind that you dont want oats exposed to the air. So keep a layer of water covering your oats. I find I sometimes need to stir the jar and add a little water through the fermentation process.

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So, so beautiful.

Once the oats are to your liking, its time to bake.

Pre-heat your oven to 350 degrees.

Throw into your blender:

Puree all of the above ingredients until you have a cohesive batter.

Thats it, pour the batter into the desired pan, (I used a 10×10) then place in your pre-heated oven for 45 minutes. Let it cool, and enjoy!!!

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Savory

AIP Parsnip fries

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!

Savory · Sweet

All Purpose AIP Flatbread

 

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

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!

Sweet

Probiotic AIP Gummy Bears

Mixed berry gummy bears made with beef gelatin and kombucha? Is this a candy or a multivitamin? I jumped up and down the first time I made these for my boys. A treat I could give them that is not filled with inflammatory syrups, sugars and dyes!

guummy bears

Beef Gelatin – I add this supplement to everything! It gives these gummy bears the perfect consistency, you wont know you’re actually eating something very good for you. An incredible source of quality protein and amino acids. Wonderful for joint, skin, hair, nail, muscle and bone health! These are truly a gummy vitamin that packs a protein punch!

Kombucha – what cant it do? With live probiotics, it opens up those detoxification pathways, aids in digestion and supports overall immune health. Just be careful with this if you’ve got any kind of bacterial overgrowth, (SIBO, Candida etc.) You may want to sub out a quality, not from concentrate, pure juice instead.

I found bear molds on amazon that have no plastic fillers, chemical coating, and are BPA Free! Find them here.

In a saucepan on low heat, warm the juice, being careful to keep the temperature below 105 degrees as to not compromise the probiotics. Sprinkle on the gelatin one tbsp at a time. Whisk in thoroughly. Keep whisking on low for a few minutes until entirely incorporated. If you’re including a sweetener, add it at this time and dissolve it completely. Poor into molds and let set in the fridge for 4 hours before removing from the molds. I store mine in a mason jar in the fridge. And they’ve never lasted more than a few days, but I’m sure they would keep just fine for a week or two!