Yes to Yummy

Tag Archive: Allergy friendly

Baby Frosted Banana Cakes (gluten-free, dairy-free option, paleo, nut-free)

June 25, 2013 Leave your thoughts Print this page

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One of my favorite flavor combinations of ALL time is peanut butter, banana, and cinnamon. It’s creamy, sweet, and salty: what could be bad?

Since exploring a paleo-style eating template, I’ve discovered sunflower seed butter: a delicious alternative to my favorite spread. Actually, the two taste very similar: the only noticeable difference for me is that sunflower seed butter has a slightly smoky flavor, but other than that, the two are pretty much identical.

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So why sunflower seed butter over peanut butter or nut butters? First of all, peanuts are not a nut: they are legumes. Like grains, legumes have something called lectins that stick to the lining of our small intestines—and over time, they can prevent the absorption of nutrients and reek other digestive havoc. Basically, they don’t want to be eaten; that’s why beans give people a lot of “tummy troubles!”

They’re also not great sources of protein like popular media claims…legumes are mostly dense carbohydrates, and if you’re looking for protein, you’d really be better off eating a piece of meat or fish. Granted, neither nut butter nor sunflower seed butter is rich in protein, either, but they’re lower in carbohydrates than their beany counterpart. You can read more about legumes here.

For a simpler reason, sunflower seed butter is very allergy-friendly. One of my best friends is allergic to peanuts and tree nuts, and when we were younger, she’d have to be extra cautious about what she was eating. If you’re cooking for children, or anyone for that matter, it makes everyone’s life so much easier when what you’re making is extra allergy-sensitive.

This is just my opinion based on what I’ve read—it’s subject to change, and you’re completely entitled to your own take! I still consider plain old peanut butter a much healthier choice than something like packaged chips or cookies…so if you get a peanut butter craving, indulging in a tablespoon or two certainly won’t be the end of the world.

Enough with this science! Let’s get into some food. 

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Preheat the oven to 350 degrees and line a mini muffin pan with paper or parchment cups. You can make these full-sized, too, but I personally think smaller treats are way cuter.

In the bowl of a stand mixer, whip 4 egg whites on high (for me, about setting 8) until soft but NOT stiff peaks form, about 3 to 4 minutes. Set aside.

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In the bowl of a food processor, blend together 4 egg yolks, 1/4 cup of full-fat, grass-fed cow’s milk, nut milk, OR coconut milk, 1 tablespoon of vanilla extract (1 1/2 if using coconut milk), 1/3 cup of raw coconut nectar, honey, OR maple syrup, and 1 teaspoon of apple cider vinegar. 

Add in 1 ripe banana and 1/3 cup of melted refined coconut oil and process until completely smooth.

Pour the ingredients in the food processor into the egg whites and gently fold with a spatula to incorporate. Sift in 1/3 cup + 2 teaspoons of coconut flour, 1/2 teaspoon of baking soda, a pinch of salt, and 2 teaspoons of cinnamon and continue folding until no clumps remain.

Scoop a little less than 2 tablespoons of batter into each liner, and bake until golden brown on top and firm, about 25 to 30 minutes.

This next step may seem a little weird, but it REALLY works for gluten-free baked goods. Gently remove the cupcakes from the tin, place on a baking sheet, and bake for an additional 10 minutes to help them firm up a bit.

Let cool completely before frosting.

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This frosting is a snap to make and turns out light and fluffy every time. My recipe is inspired by Tammy Credicott’s Paleo Indulgeneces; if you haven’t read the book, you should definitely check it out!

In the bowl of a stand mixer on high (for me, about setting 8), whip together 1/2 cup of palm shortening, 1/3 cup of raw coconut nectar, honey, OR maple syrup, 1/3 cup of sunflower seed butter OR almond butter OR peanut butter (if you say screw paleo), 1 teaspoon of vanilla extract, 2 teaspoons of coconut flour, 2 heaping tablespoons of arrowroot powder, and 1/4 teaspoon of salt. The frosting is done when it’s light, fluffy, and peaks slightly in the center, about 4 to 5 minutes later. In this case, the longer, the better!

With a spatula, scoop the frosting into a large resealable plastic bag. Zip it closed and push the frosting all the way down to one corner. Twist the top a couple times and snip off the corner about 1/2 inch from the edge.

Using a swirling motion, pipe the frosting onto each cupcake, continually twisting the bag’s top and pushing everything down towards the corner. Top each cake with a piece of freeze-dried banana and a dash of cinnamon, if you like.

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Go ahead and bake these for someone you love. Even if this person has allergies, he or she will still be able to enjoy a delicious, healthy treat.

What is your favorite flavor combination? Leave me a comment on Facebook and let me know!


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GUEST POST: Cardamom Carrot Pudding (gluten-free, dairy-free option, nut-free, paleo, vegan option)

June 21, 2013 Leave your thoughts Print this page

I have to warn you in advance: this pudding is ADDICTIVE. When I first took it out of the fridge to give it a taste, I immediately had to put it back…or I would’ve eaten the entire thing

The great thing, though, is that you can eat it for breakfast. That’s right, BREAKFAST. It’s extremely low in sweetener (with only 1/4 teaspoon of added stevia) but full on flavor with the warm spiciness of cardamom and cinnamon and the cool creaminess of the coconut milk.

Head on over to Kate’s Healthy Cupboard to check out the recipe. Kate was one of the first people who reached out to me, and she’s truly one of the nicest bloggers I’ve met so far. Be sure to visit her website for Cinnamon Ice Cream, Grain-Free Cheez-Its, and Plantain Tortilla Chips!

You can find my guest post ————-> HERE!!! <—————-


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My Fifteenth Birthday! (And chocolate mini muffins…)

May 24, 2013 Print this page

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A year ago, I probably would have said ew at holding a 30 pound pig leg.  I would have never imagined that I would look the way I do…or spend every possible moment cooking up a storm. 

Well, here I am. You really never know. 

When I started my journey, I really didn’t think I could do it. I was clueless. I was frustrated. I was plain and outright SCARED. But I did do it, and I’m so glad I tried and didn’t give up.

So, whether you’re 15 or 50, just know that if I can do it, so can YOU. You have power over your body. You don’t need chips and candy to make your life complete. All you need is a little determination, and you can accomplish it.

Now, onto the real reason why you’re here: the chocolate mini muffins.

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If you’re one of those people that will eat an entire pan of brownies as soon as they exit the oven, these are for you. With your chocolaty dessert pre-portioned beforehand, you’ll be much less likely to go overboard while still enjoying yourself. Yum.

And—bonus—these little guys are very allergy-friendly: they’re both gluten-free and nut-free, and can easily be made dairy-free. How awesome is that?

A special thanks to Tammy Credicott of The Healthy Gluten-Free Life for recipe inspiration!

First, preheat the oven to…you guessed it…350 degrees. Line a mini muffin pan with liners and grease a bit if necessary.

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In a small bowl, sift together 1/3 cup of raw cacao powder, 1/4 cup of coconut flour, 1/2 teaspoon of baking soda, and a good pinch of salt. Whisk to combine and set aside.

On medium speed, beat together 4 eggs, 1/3 cup of raw honey OR maple syrup, 1/4 cup of melted refined coconut oil, and 1/4 cup of full-fat or low-fat yogurt. (I used Green Valley Organics Lactose-Free yogurt, which both my mom and I adore.) Don’t do dairy? Substitute 1/4 cup of coconut milk and 1 tablespoon of vanilla extract instead.

Meanwhile, melt about 3 ounces of chocolate in a saucepan or in the microwave in 30-second intervals. (I used Alter Eco Blackout, my favorite dark chocolate bar.) Pour gently into the rest of the wet ingredients and mix for 1 to 2 minutes more.

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Next, add the dry ingredients in two batches to the wet ingredients. Mix on medium until well-incorporated, about 2 minutes longer. With a spatula, fold in 1/4-1/3 cup of mini chocolate chips.

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Using two large spoons, fill up each mini muffin liner with a generous glob of batter.

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Bake until a toothpick comes out clean in the center and the tops are beginning to brown, about 15 minutes.

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Let cool in the pan for at least five minutes (restrain yourself!), then eat alone or with a scoop of vanilla ice cream.

What’s your favorite birthday treat? Leave me a comment on Facebook and let me know!


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