1 T coconut flour
2 T almond flour
2 T monk fruit sugar
1/2 tsp baking powder
1 large egg can sub for 1 large egg white or 1 flax egg
1 T mashed banana/pumpkin/mashed starch can sub for 1 T coconut oil
2 T + dairy free milk of choice
2-3 T frozen blueberries
For the microwave version
In a small mixing bowl, combine the flours, sweetener, cinnamon and baking powder in mix well.
Add in your egg, mashed banana, dairy free milk and mix until fully incorporated. Fold in the blueberries and ensure there are a few remaining at the top.
Microwave for 50 seconds (or up to 2 minutes, depending on your microwave) and remove. Enjoy immediately.
For the oven version
Pour batter into an oven safe dish and bake at 350 for 10 minutes, or until a toothpick comes out clean.
¼ cup oat flour
1 t baking powder
1-2 T monk fruit sugar
2 T mashed banana
2 T Greek yogurt
1 large egg
2 T dairy free milk of choice
Chocolate chips optional
Add all ingredients into a small blender/food processor until fully processed. If mixture is too thick, add a dash more dairy free milk until a thick batter is formed.
Transfer to a greased microwave safe bowl or mug and top with optional chocolate chips. Microwave for 1 minute, or until fully cooked and fluffy on the inside.
Follow as above but bake at 350 degrees for 12-15 minutes, until tender on the outside and a toothpick comes out clean.
2 tbsp. almond or coconut flour
1 1/2 tbsp. monk fruit sugar (you can use maple syrup but it adds calories)
2 tsp. cocoa powder
1/4 tsp. baking powder
Pinch of salt
3 tbsp. dairy free milk
1 tsp. coconut oil
1 drop of vanilla extract
Combine the flour, sweetener, cocoa powder, baking powder, and salt in the mug. Whisk gently until until no lumps remain. Stir in the milk, olive oil, and vanilla until smooth.
Bake in the microwave on high for 30-35 seconds. Do not overcook or it will be rubbery! The cake will continue cooking for the next minute as it sets.
Cool 3-5 minutes. Serve with a sprinkle of powdered sugar, topped with berries & cream, a drizzle of chocolate sauce, etc.
Recipe by The Kitchn Makes 8 Pancakes
1 ripe banana
2 large eggs, lightly beaten
Butter or oil, for cooking (optional)
Maple syrup, jam, powdered sugar, or any other toppings, for serving
Optional mix-ins (choose a few!):
1/8 teaspoon baking powder, for fluffier pancakes
1/8 teaspoon salt
1/4 teaspoon vanilla extract
1 tablespoon unsweetened cocoa powder
1 tablespoon honey
1/2 cup chopped nuts, chocolate chips, or a mix
Mash the banana. Peel the banana and break it up into several big chunks in a medium bowl. Use a dinner fork to thoroughly mash the banana. Continue mashing until the banana has a pudding-like consistency and no large lumps remain; a few small lumps are okay. You should have 1/3 to 1/2 cup of mashed bananas.
Add flavorings if desired. These pancakes are pretty great on their own, but a few extras never hurt. Add 1/8 teaspoon of baking powder for fluffier, lighter pancakes, and whisk in salt, vanilla, cocoa powder, or honey to flavor the pancakes. Save any chunky, heavy ingredients — like nuts or chocolate chips — for when the pancakes are on the griddle.
Stir in the eggs. Pour the eggs over the banana and stir until completely combined. The batter will be very loose and liquidy, more like whisked eggs than regular pancake batter.
Heat a pan over medium heat. Heat a cast iron pan, nonstick frying pan, or griddle over medium heat. Melt a little butter or warm a little vegetable oil in the pan if desired.
Drop the batter on hot griddle. Drop about 2 tablespoons of batter into the pan. It should sizzle immediately — if not, turn up the heat slightly. Repeat with dropping more batter into the pan, leaving at least an inch or two between pancakes.
Cook for about 1 minute. Cook the pancakes until the bottoms look browned and golden when you lift a corner, about 1 minute. The edges should also be starting to look set, but the center will still be loose, like barely set Jell-O.
Sprinkle with toppings. Sprinkle any loose toppings, like nuts or chocolate chips, over the top of the pancakes as the first side cooks.
Flip the pancakes. I've found it best to do this very gently and fairly slowly — the opposite of regular pancakes. Gently work a thin, flat spatula about halfway under the pancake, then lift until the unsupported half of the pancake is just barely lifted off the skillet. Flip the pancake. Some of the loose batter will probably spill onto the skillet as you do this; just be sure to lay the pancake on top of the spill and nudge any excess back under the pancake.
Cook for another minute or so. Cook until the other side is also golden-brown, about 1 minute more. You can flip the pancakes a few times if you need to in order to get them evenly browned. (Flipping is much easier once the second side is set!)
Continue cooking the pancakes. Transfer the cooked pancakes to a serving plate and cook the rest of the batter. Keep the finished pancakes warm in the oven if cooking more than a single batch.
Serve warm. These pancakes are best when eaten fresh off the griddle and still warm. Serve with maple syrup, honey, jam, or any extra toppings you'd like.
Leftover pancakes: These banana pancakes will keep in the refrigerator for a few days and can be warmed in the microwave in 30-second bursts until hot. They're not as delicious as when they're fresh, but they make a nice snack.
Larger crêpe-like pancakes: Blend the bananas and eggs in a blender until perfectly smooth. Make slightly larger pancakes and use a very thin spatula to flip.
PB and Prune Smoothie
This delicious, creamy smoothie combines the natural laxative effects of prunes with some high fiber bananas for a sure fire way to get things moving.
This flavorful smoothie combines iron rich foods with vitamin c rich foods to maximize iron absorption.
It’s hard to believe something so tasty could be so good for you! This smoothie is certain to satisfy your chocolate craving as well as your need for protein.
Getting enough omega-3 fatty acids can be hard. Using nuts and seeds in your smoothie can help to boost your intake!
The flavored smoothie is great to consume when entertaining or on a hot summer day.
THIRST QUENCHING + DELICIOUS!
Low carb smoothies are a deliciously refreshing way to start the day– no matter the weather!
LOW CARB GREEN SMOOTHIE
BLACKBERRY LOW CARB SMOOTHIE
LOW CARB STRAWBERRY SMOOTHIE
CHOCOLATE LOW CARB SHAKE
In less than 10 minutes these recipes yields 2 servings.
Classic Overnight Oats
Chocolate Peanut Butter Overnight Oats
Carrot Cake Overnight Oats
Banana Chocolate Chip Overnight Oats
Strawberry Cheesecake Overnight Oats
Pumpkin Spice Overnight Oats
For All Flavors
2 cups almond flour blanched or superfine
1/4 tsp salt
1 cup granulated sweetener of choice erythritol or monk fruit sweetener
2 tbsp lemon zest
2 large egg whites room temperature
1 tsp lemon extract
¼ tsp tumeric
1/4 cup sugar free powdered sugar
Preheat the oven to 180C/350F. Line a large baking sheet with parchment paper.
In a large mixing bowl, add all your dry ingredients and mix well. In another mixing bowl, beat together your egg whites until soft peaks form. Add in the lemon extract and yellow food coloring. Gently fold through the dry mixture until combined.
In a separate bowl, add the sugar free powdered sugar. Using a 1 tablespoon cookie scoop, scoop out heaping tablespoons of dough and roll them in the powdered sugar until combined. Repeat until all the cookie dough balls have been covered.
Bake the cookies until 15 minutes, or until the edges are done and the tops begin to crackle.
Remove from the oven and let cool completely. If the powdered sugar has seeped into the cookies while baking, sprinkle more on top.
TO STORE: Lemon cookies will keep fresh at room temperature, covered, for up to 1 week. If you'd like them to keep longer, store them in the refrigerator.
TO FREEZE: Place cookies in a ziplock bag and store them in the freezer for up to 6 months.
Serving: 1 Cookie | Calories: 70kcal |
Making almond milk at home is not only super easy, but it is also so much more affordable than storebought almond milk at the store and even more delicious. The best part is that it requires just two ingredients– almonds and filtered water!
A quick and easy bake (serves 4)
1/2 medium overripe banana mashed very well
1 tbsp coconut flour
1 tbsp almond butter OR peanut butter OR even 1 tsp coconut oil or normal butter
2-3 tbsp dairy free milk
1 tsp chocolate chips of choice optional
Grease a microwave safe bowl or mug.
In a small mixing bowl, combine your mashed banana and coconut flour and mix very well. Add your nut butter of choice and mix into it- It should be a VERY thick batter.
Using a tablespoon at a time, add milk of choice until you reach a thick batter. Stir through the chocolate chips is desired.
Microwave for 1 minute, or until cooked through.
Preheat the oven to 180C/350F and coat an oven safe ramekin with oil and set aside.
Prepare the mug cake batter, before transferring it into the oven safe ramekin. Bake for 10 minutes.
Vegiterian – Gluten free – Vegan – Lactose Free
- Preheat the oven to 450 degrees. Line a baking tray with baking paper.
- In a large bowl, whisk together the flour with 1/2 cup water and salt and pepper to taste. Add the cauliflower florets to the flour mixture and toss to coat.
- Place the cauliflower florets in a single layer on the baking sheet; season to taste with salt and pepper.
- Bake for 20 minutes. While the cauliflower is baking, whisk together the buffalo wing sauce, melted butter and honey until smooth.
- Pour the buffalo sauce mixture over the cauliflower and toss to coat. Bake for an additional 10 minutes or until crispy and just starting to brown.
1 large head cauliflower (about 2 lb/1 kg)
8 cloves garlic
30 ml extra virgin olive oil
4 ml ground cumin
4 ml ground coriander
125 ml plain yogurt
15 ml lemon juice
2 ml salt
1 ml pepper
25 ml parsley chopped
-Preheat oven to 425°F (220°C). Cut cauliflower into florets. In a large bowl, toss cauliflower and garlic with 2 tbsp (25 mL) of the olive oil, plus the cumin and coriander to coat.
-Spread on a large parchment-paper-lined rimmed baking sheet; bake, stirring once, until tender and golden, about 40 minutes. Let cool, about 20 minutes.
-In a food processor, purée cauliflower and garlic with yogurt, lemon juice, salt and pepper until smooth. -Briefly blend in all but a pinch of the parsley.
-Spoon into a serving bowl; cover and refrigerate until chilled, at least 30 minutes.
-To serve, drizzle with remaining 1 tsp (5 mL) olive oil and sprinkle with remaining parsley.
This simple chocolate avocado pudding is a healthy and delicious treat that's naturally gluten free and dairy free.
Cuisine Dairy Free, gluten free, Paleo, vegan.
Prep Time 5 minutes
Total Time 5 minutes
Calories approximately 180 kcal per 1 serving & 1 point of Carb
1 1/2 cups Unsweetened Shredded Coconut
1 tablespoon Organic Coconut Flour
1/8 teaspoon sea salt
2 tablespoons coconut oil, melted
2 tablespoons of honey
1 teaspoon vanilla extract
FOR THE CHOCOLATE LAYER
3 T maple syrup (you can sub honey, but I definitely prefer the syrup)
3 T coconut oil
2 1/4 T cacao or cocoa powder
Preheat oven to 350 degrees.
In a food processor, combine shredded coconut and coconut flour.
Pulse in salt, coconut oil, honey, and vanilla until a dough forms.
Grab a silicon mold and portion about 1 1/2 tablespoons of dough into each opening. Press down with your fingers or a small spoon to smooth out cookies.**If you don’t have silicone mold, you could always use lined muffin tins.
Bake for 7 minutes.
While cookies are baking, melt coconut oil over low heat. Remove from heat and whisk in maple syrup, then slowly whisk in the cacao powder until smooth. Taste and adjust for sweetness or a deeper chocolate flavor. Chocolate shouldn’t be too runny – if necessary, add a little more cacao powder to thicken it up.
When cookies are done, use a teaspoon to drizzle on the chocolate layer. Place cookie tray in the freezer for 30 minutes to chill.
Once cookies are set, carefully remove them from the silicone mold and enjoy!
Store in the refrigerator.
Yields 1 dozen cookies 1 cookie = 1 starch count
Give yourself a natural energy boost! (Yields 12 balls)1 ball is ½ a carb exchange
Serving makes 6 muffins of 55 Kcal each and 8 grams of carbs
6 tbsp oat bran 2 tbsp cinnamon 1 tsp vanilla flavor 2 large eggs 5 tbsp plain greek yogurt 1 tsp baking powder 1/3 cup Splenda Mix all dry ingredients. Add eggs and yogurt and mix until smooth. Spray 6 cup muffin tin with butter flavored spray. Divide mixture evenly in cups. Bake @ 350 for 15 to 18 minutes.
Mix all dry ingredients. Add eggs and yogurt and mix until smooth. Spray a 6 cup muffin tin with butter flavored spray. Divide mixture evenly in cups. Bake at 350 for 15 to 18 minutes..
Preheat oven to 325 degrees F (165 degrees C).
Grease two baking sheets.
Whisk egg whites in a bowl until frothy; stir in almond extract.
Combine coconut, sugar, flour, and salt in a large bowl.
Lightly stir egg white mixture into coconut mixture to form a batter.
Scoop batter by the tablespoon and drop onto prepared baking sheet.
Bake cookies in the preheated oven until edges start to brown, about 20 minutes.
Transfer cookies to wire racks to cool.
Gluten free and low carb (7.9g per serving), super easy to make, no fancy ingredients in the list and tasty on the palate.
Author: Sophie @mydaintysoulcurry
Serving size: 10 pcs
Calories: 97 kcal
Yield 6 muffins
Serving Size: 1 serving • Calories: 60
Heat oven to 400° F. Using a fork, prick the eggplant all over. Place on a foil-lined baking sheet and roast until very tender, 50 to 60 minutes.
When the eggplant is cool enough to handle, halve it lengthwise and scrape out the flesh, discarding the skin. Finely chop the flesh and transfer it to a large bowl.
Add the onion, garlic, parsley, oil, vinegar, mayonnaise (if using), ½ teaspoon salt, and ¼ teaspoon pepper and mix to combine. Sprinkle with additional parsley and serve with the bread and vegetables, if desired.
Recipe by: annacookingconcept.com
Yogurt & tahini sauce:
Author: Sophie @mydaintysoulcurry
Calories: 99.4 kcal – 7.2 g of carbs
Additional optional ingredients
Make the flax meal:
Prepare the dough:
Add herbs and onion:
Vegan - Gluten Free - Dairy Free
These super easy and quick ice cream will fulfill your sweet cravings with no guilt!
Make it chocolate flavored: add 2 squares of melted lint chocolate and 1tsp of almond butter
Coffee and cream: 1 tsp to 1 tbsp of instant coffee, 1 tbsp almond milk and 2 tbsp coconut cream
Vanilla Flavor: Vanilla extract, 2 tbsp coconut cream
Berry blast: frozen berries, sugar-free strawberry syrup and fresh berries for toppings
Chocolate & Peanut butter: Well, just some Reese’s PB cups and chocolate syrup for topping
500ml coconut milk 6-8 tablespoons chia seeds (add 8 if you want a thicker pudding)1 teaspoon cinnamon2 teaspoons of tumeric 3 teaspoons vanilla1 tsp stevia powder or monk fruit sugar ( you can add more if you want it sweeter)4 tbsp raw organic honey or manuka honey
1. Stir together your chia seeds and milk in a bowl or storage container.2. Once chia pudding mixture is well combined, add cinnamon and vanilla and stir well.
3. Drizzle honey & mix.(you can add 2 tbsp of raw coca powder if you want a spicy chocolate version)4. Cover and place in fridge either for two hours or overnight.5. When ready, the pudding should be nice and thick. If it is not thick enough, you can add in more chia seeds. Serve with another drizzle of honey and shaved organic dark chocolate OR some fresh berries
Serves 4 for 119 kcal per one serving – 8 grams of fat and 12 grams of carbs
450 grams fresh green beans, trimmed or frozen to save time
2 TBSP butter
2 tsp olive oil
3 cloves garlic, minced
1 TBSP lemon zest
1/4 cup chopped fresh parsley
salt and pepper to taste
1 lemon, cut into wedges
Bring a large pot of salted water to a boil over high heat: add beans. Cook until beans are bright green and tender, 3 to 5 minutes. Drain, and place in a large bowl of ice water to stop cooking.
Combine the butter and olive oil in a large skillet over medium-high heat; cook until butter melts. Stir in the garlic; cook until pale beige and fragrant. Stir in the beans; cook until wilted, and garlic is dark brown, about 4 minutes. Toss beans with parsley and lemon zest, and cook 1 to 2 minutes more. Season to taste with salt and pepper. Transfer beans to a serving dish, and garnish with lemon wedges.
1 cup granulated Monk Fruit sugar
2 tbsp maple syrup
1/4 cup unsweetened cocoa powder
2 tbsp coconut butter
2 tbsp almond/oat/coconut milk
1/2 cup almond organic butter
1/4 tsp kosher salt
2.5 cup old-fashioned oats
In a medium saucepan over medium heat, melt together sugar, cocoa powder, butter, and milk. Bring mixture to a boil and let boil 1 minute.
Remove from heat and stir in almond butter, maple syrup and salt, then stir in oats.
Drop tablespoons of mixture onto parchment paper and let set until cooled and hardened, 2 hours.
Prep Time 7 min Cook Time 15 min Serves 4
For 1 roll Calories: 167 Total Carbohydrate 17.3g Protein 5.9g
Author: Lexi @lexiscleankitchen
Makes 6 servings for 250 Kcal – 28 g Carbs – 20 g Protein Reference: superhealthykids.com
This easy-to-do and tasty Lebanese dish is made of quinoa instead of bulgur, tomatoes and onions.
You can serve plain yogurt next to it or simply a salad.
- 1 big onion, diced - 2 tbsp extra virgin olive oil
- 2 tbsp olive oil - 1 cup quinoa - 1.5 cup chopped tomatoes - 3 tsp organic tomato paste - 2 cups warm water - 1 tsp salt - 1/2 tsp chili powder or chili flakes (optional) - Freshly ground black pepper
Makes 4 burgersIngredients
Preheat the oven to 425º F.Instruction
Heat the oil in a medium skillet. Add the onion and sauté over medium heat until translucent. Add the garlic and continue to sauté until the onion is golden.
Add the mushrooms to the skillet and cover. Cook until wilted, then drain the liquid from the skillet and transfer the mixture to a food processor, followed by the cooked lentils. Pulse on and off until the mixture is finely chopped, but not pureed.
Transfer the mixture from the food processor to a large mixing bowl. Add the remaining burger ingredients and mix together well.
Line a baking sheet with parchment paper. Use a round, 1/2-cup measuring cup to make perfect burgers. Grab a level scoop of the mixture; invert onto the parchment with a sharp tap to release it, then flatten into a 1/2-inch patty with the bottom of the measuring cup. Repeat with the remaining mixture.
If you don’t have a round 1/2 cup measuring cup, you can improvise by using any sort of 1/2 cup measure, and shaping into burgers once on the parchment paper.
Bake for 15 minutes, then carefully flip each burger, and bake for an additional 10 to 15 minutes, or until golden and firm on each side. Remove from the oven and serve at once with the bread and condiments of your choice.
Super easy and filling
Heat oven to 400° F. Place the eggplants cut-side down on a rimmed baking sheet and roast until very soft, 30 to 40 minutes; let cool. Scoop out the flesh from the eggplants and roughly chop.
In a medium bowl, stir together the eggplant, onion, basil, oil, vinegar, ¾ teaspoon salt, and ¼ teaspoon pepper. Serve with the vegetable chips.
1 16-ounce package fresh broccoli florets
1 ½ tablespoons olive oil
½ tablespoon salt
½ tablespoon garlic powder
½ tablespoon onion powder
1 tbsp grated parmesan cheese (optional)
Preheat oven to 400 degrees. In a mixing bowl, combine broccoli with olive oil and toss. Add in garlic powder, salt and onion powder.
Spread broccoli onto a cookie sheet covered in tin foil.
Bake for 20 minutes. Serve hot, sprinkle with Parmesan cheese for extra deliciousness.
6 servings for 118 Kcal per serving in just 40 minutes
2 (big enough) beetroot heads. If you only have smaller beetroots, use more of them.1 small cucumber (or half of a long one), with seeds and skin. It’s not a fancy schmancy dish!2 or 3 scallions4 boiled eggA bunch of dill1 litre buttermilk (in Lithuanian or Eastern European shops it’s called ‘kefyras’ ‘Кефир’, in Asian shops they call it ‘Lassi’ or a ‘yogurt drink’).Salt and pepper for seasoning
Cook beetroot in water. After the beetroot has cooled, peel it and dice into small pieces.
Wash the cucumber and dice it into small pieces, like it’s shown in the picture.
Take a bunch of dills, wash it and chop it finely.
Chop the scallions finely.
Put all the ingredients into a large bowl.
Add some seasoning (salt and pepper). Be careful at this step, since it is a cold soup, the salt will take some time to melt, so if you add too much, you will only know about it when serving (too late!).
Add one litre of Kefir.
And here’s where the pink magic happens – when you combine white yogurt with dark red beetroot, you’ll end up with a vibrant pink color.
At first, your soup might look a bit whitish thats why >
You have to leave it for an hour or two to rest, allowing the beetroot to release its color into the soup and all the ingredients to combine. After a couple of hours, simply give it a final stir and serve.Garnish with sliced boiled eggs and chopped chives.
A flavorful light recipe with aphroisiac properties (serves 2)
The whole darn thing Calories: 163 Net Carbs: 5g Protein: 8g
Author: Kelly Morrison founder of Foodie Fiasco
Yield: 1 giant serving
Preheat oven to 350°. Grease a large mug and set aside.
In a large bowl, combine Almondmilk, sweetener, egg white/egg replacer, 1 tablespoon of the coconut flour, vanilla extract, and salt and whisk until completely combined. Alternately you can do this in a blender, but I tend to avoid dirtying my blender at all costs because I absolutely detest cleaning it, so this is nothing a little elbow grease can't solve. Stir in the remaining tablespoon of coconut flour and mix until uniform. Stir in the shredded coconut and pour the batter into the prepared mug.
Bake in the oven at 350° for 50-55 minutes or until a toothpick inserted near the center comes out clean. Let cool and devour.
*I give a pretty extensive explanation in the body of this post regarding what sweeteners are best in this recipe, so please look at that. **You can either use an egg, an egg white, or vegan egg alternative. This recipe is really flexible! Note on cooking method: You can try it in the microwave.
Here’s everything you need to know about making socca…
The basic batter is equal parts chickpea flour and water, with a few tablespoons of olive oil.
Let the batter rest for 30 minutes before cooking — this makes the interior creamy when cooked.
Preheat the oven to 450°F and then heat a cast iron pan under the broiler for 5 minutes before cooking.
Broil the socca for about 7 minutes.
Socca success will look like crispy edges with a slightly blistered surface; the interior will be moist and creamy.
Storage: Socca is best if eaten immediately after baking while still warm, but can be refrigerated and re-toasted for up to 1 week.
1 cup chickpea flour (4 1/2 ounces)
1 cup water
1 1/2 tablespoons extra-virgin olive oil, plus more for the pan and drizzling
1/2 teaspoon kosher salt
1 teaspoon za'atar or thyme (optional)
2 heads cauliflower, cut into small florets
1 tsp seasoned salt, more for later
2 tsp smoked paprika
1 1/2 tsp cayenne pepper
1 tsp turmeric powder
1 tsp ground corriander
4 tbsp olive oil, more if needed
1–2 garlic cloves, chopped
1/3 cup plain yogurt
1/3 cup lime juice
3 tbsp tahini paste
handful of chopped fresh parsley to garnish
Preheat the oven to 450 degrees F.
Place the cauliflower florets on a large, lightly oiled baking sheet. In a small bowl, mix the spices. Toss the cauliflower with the spices and the olive oil until well-coated. If needed, add more olive oil, and toss again.
Be sure to spread the cauliflower florets on the baking sheet in one layer. Roast in the 450 degrees F heated oven for 45 minutes; turn the florets over midway through roasting. When the cauliflower is tender and nicely browned in some parts, remove from the oven and let cool briefly.
Place about 2/3 of the roasted cauliflower in the bowl of a food processor (you will use the rest later). Add the garlic, yogurt, lime juice, tahini paste and a pinch more seasoned salt. Blend until smooth. Test and season accordingly. If the dip is too thick, add very little water and blend again until you achieve desired consistency.
Transfer the roasted cauliflower tahini dip into a serving bowl and drizzle a generous amount of olive oil. Top with the remaining roasted cauliflower and the fresh parsley.
Cover and refrigerate the dip. Remove from the fridge about 10 minutes or so before serving. Serve with pita bread or chips.
1 large golden onion (chopped) + 2 cloves garlic2 TBSP olive oil
2 cups mushroom (sliced)
2 cups frozen chopped spinach + 1 cup diced potato or thawed peas or carrots
1 cup water or stock or coconut milk
Salt and pepper according to taste
1 tsp tarator to garnish it and give it flavor when served (tahina with garlic lemon sauce)Tahina Sauce Recipe:
Fry the onion & garlic with oil then add the mushrooms and last the spinach then the rest of the cooked veggies. Season with salt and pepperAdd the coconut cream or broth then bring to boil.Use an immersion blender to purée soup. Taste, and adjust seasoning with more salt and lemon, if desired.Garnish with a drizzle of tahina.
MAKES 2 (approximately 14-ounce) cakes
(about 2 1/2 cups) dried whole soybeans (see Recipe Note)
white vinegar (we use apple cider viniger)
Soak the beans: Place the beans in a large bowl and cover by 3 inches with water. Let stand overnight or at least 12 hours.
De-hull and split the beans: The hulls or skins need to be removed in order for the spores to inoculate the beans. Using your hands or a potato masher, knead and squeeze the beans so that the hulls fall off and the beans split in half. This is the most labor-intensive part of the tempeh-making process and may take 10 to 20 minutes. Don't worry about de-hulling and splitting every last bean, but do try to get a majority of them. Periodically stir the water so the hulls to float to the surface; skim them off and discard them.
Cook the beans: Drain the beans, transfer them to a large pot, and cover by 2 inches with fresh water. Bring to a boil. Skim off and discard any foam or hulls that rise to the surface. Reduce the heat and simmer, partially covered, until the beans are tender but not mushy, about 45 minutes.
Prepare the zip-top bags: While the beans are cooking, prepare the bags. Using the skewer or a large needle, prick holes in the bags at 1-inch intervals.
Dry the beans: Drain the beans. Spread them out on two towel-lined baking sheets and pat them dry.
Cool the beans: Let the beans cool to below body temperature.
Add the vinegar: Transfer the beans to a clean, dry bowl. Sprinkle the vinegar over the beans and mix well. Adding vinegar lowers the pH and prevents the growth of unwanted bacteria.
Add the tempeh starter: Sprinkle the tempeh starter over the beans and mix for about a minute to distribute evenly.
Fill the bags: Divide the beans between the two bags.
Flatten the bags: Seal the bags and flatten the beans out evenly.
Incubate the tempeh: Place the bags in the incubator. The temperature must be between 85°F and 90°F for the next 24 to 48 hours, so periodically check to make sure the temperature is consistent.
Check at 12 hours: Between 12 and 24 hours you should start to see some white mycelium growing on the beans. You may want to lower the heat source because the beans will start generating their own heat as the mold grows; an instant-read thermometer is handy for checking the internal temperature of the fermenting tempeh.
Continue to incubate up to 48 hours: Depending on your conditions, the tempeh may take up to 48 hours total. The mycelium will continue to thicken, forming a white layer around the beans and binding them into a dense, firm cake. The tempeh is done when the entire surface is covered with dense, white mycelium (some black or gray spots are okay), as well as the spaces between the beans. The beans should be bound together firmly as a cake. You may want to slice a small piece off the edge to make sure the cake is firm all the way through. The tempeh should smell pleasantly nutty and mushroomy. It may also have a light ammonia smell.
Stop the fermentation: Remove the bags from the incubator and let the tempeh cool to room temperature. Transfer the tempeh cakes to airtight bags or containers and store in the refrigerator up to 1 week.
Using tempeh: Use freshly-made tempeh in your recipes! Tempeh can be eaten raw or cooked. Cooking brings out the nutty flavor, and some people prefer cooked because it can be slightly bitter raw.
Freezing tempeh: To freeze the tempeh, steam it for 20 minutes and then freeze in an airtight container up to 3 months.
Troubleshooting: You may see some black or gray spots on the tempeh, especially near the air holes — this is completely normal and safe. If you see any other colors or if the tempeh is mushy, slimy, or smells bad, you should discard it.
Soybeans: If you have access to pre-hulled and split soybeans, you can skip steps 1 and 2.
Other beans: To make tempeh with other beans, process them like soybeans. Boiling time may vary.
Grains: To substitute grains for some or all of the beans, soak them overnight and cook them separately from the beans. Cool and dry the grains and then mix them with the beans before adding the vinegar and tempeh starter.
Seeds: To substitute seeds for some of the beans, you can soak them or not. If soaking, be sure to dry them well. Mix the seeds with the beans before adding the vinegar and tempeh starter.
Tuscan Eggplant Pizza (LOW CARB Healthy Pizza)
1 large eggplant
4 teaspoon shredded parmesan
Fresh mozzarella Cheese
Fresh thin sliced or sundried tomatoes
Fresh Basil leaves
Brush or rub a little olive oil on each side of the eggplant slices and place on a baking sheet lined with parchment paper or a baking stone. Sprinkle with salt and pepper. Place in oven for 7-10 minutes, or until eggplant is hot and starting to cook down.
Remove the eggplant slices from the oven, top each with slices of fresh mozzarella cheese, tomatoes, fresh basil, Tuscan herb Mix, and finish with shredded parmesan cheese.
INGREDIENTS LIST FOR THE TUSCAN SEASONING BLEND
All will need is
for 4 servings1 cup raw unsalted cashew, soaked in water for 3 hours (130 g)1 TBSP nutritional yeast1 TBSP virgin olive oil or coconut oil1 tsp salt
Soak cashews in water for 3 hours or over night.Combine all ingredients in food processor and process until fully incorporated and smooth.